You ate too much last night!
I for one know the feeling of eating my own body weight in Christmas grub - next day, still so full, bloated, disturbed sleep, hungry on Boxing Day wondering
"What the...?"
When we eat a lot of carbohydrates in one sitting the blood sugar spike causes a large amount of insulin (the hormone which opens the cells to take in the sugar) to be released. The sugar is removed quickly, perhaps by overshooting and then we are left with low blood sugars and more carb cravings.
Ever noticed after a carby meal you just feel like
some choccie? Sleep is also affected. So many people out there seem to have a 3.30am wake up call for no reason it seems- but, I'm betting it is low blood sugar levels which results in either waking with hunger or the release of cortisol/ adrenalin to try and push blood sugar back up.
I am sure the fact that our stomachs have literally been overstretched also plays a part.
What to do?
Again, it's the ol' have plenty of veg fibre at meals (50% of non starchy veg on the plate) a good palm sized amount of protein, dollop of fat and a lose handful of starchy carbs e.g. rice/sweet potato, quinoa etc to keep you fuller for longer and reduce the insulin surge. Eat until you are comfortable not full to the brim.
If it is Christmas and you are stuffed - be prepared on Boxing Day to calm things down in time for the new year :)
You're getting your period
An increased appetite, especially for carbohydrates is a common symptom during PMS. These changes relate to hormonal fluctuations, but also may have specific causes such as increased insulin sensitivity
(lower blood sugar) or lower levels of the "calming happy" neurotransmittor serotonin which naturally makes us crave more serotonin rich carbs.
What to do?!
Again, include plenty of protein rich foods with each meals (pulses, fish, chicken, cheese, nuts, seeds etc) as these guys not only balance blood sugar but also are rich in tryptophan which is a
precursor to serotonin production. Reduce caffeine and alcohol also as these have a dire effect on hormone balance. But if you must have the chocolate- now is a better time than any to have it - just don't make it a habit ;)
On that note, I always find, when PMS is involved, a good womens' multi which contains higher levels of B6 (50mg), magnesium (around 300mg) helps along with a fish oil (2g
daily) until PMS subsides.
You're stressed!
After a stressful event, such as a speech, or train delays, an argument or busy day at work etc cortisol levels in the blood often remain high for a while. Your body thinks you should refuel after all this fighting-or-fleeing. That’s the reason why people with stressful lifestyles quite often feel constantly
hungry. Their body urges them to stock up on the foods that it thinks will be most useful after all that ‘activity’ – so they crave carbohydrates and fats.
Bad news though- if you don't fight or flight as your body expects, then the glucose and fat will be deposited as fat - usually around the middle of the body where it can be converted back into energy by the liver if needed. Your body is really only trying to help!
What to do?
Eat breakfast, lunch and dinner, and if you need a snack have those too to help balance blood sugar. Research is showing it is better to be going without snacks- but you must make sure your main meals are adequately portioned first. Many nutritionists also recommend to keep carbs low after 6pm.
You are on a
diet
This doesn't really need much explanation. You don't need to be hungry to lose fat. Hunger does not equal fat loss- in fact it can be quite the opposite. Most diets are just too low in calories and are a set up for failure as they warp the metabolism by causing blood sugar to drop too low and then too high with chemical filled packages.
What to
do?
Stick with whole foods as much as possible, plenty of non starchy veg. protein and fat at all meals and some kind of starch. Be persistent, have patience and enjoy the extra energy along the way.
Don't let the metabolism fire go out by not feeding it fuel or stifling it with too much wood. Keep it burning steadily with good quality fuel.
