What are the causes of hunger in pregnancy, and how to get rid of heavy eating during pregnancy?
Identifying the cause of weakness and persistent hunger in pregnancy is very important because failure to treat this problem can lead to physical or mental issues.
What causes hunger in pregnancy? Especially in the second trimester?
Are you one of the unlucky people who get mild morning sickness during the first trimester of pregnancy which reaches the second trimester of pregnancy? However, around the seventeenth week, you will notice that your morning sickness is over, and your hunger has begun.
What is the reason for this? Well, that’s a sign of good health as your baby grows and your body needs more nutrition. Another reason for this chronic hunger is that you may have lost some weight in the first trimester, directly related to nausea.
Ten primary and general reasons for feeling weak and hungry in pregnancy:
You are dehydrated
One reason for the feeling of weakness and hunger in the body is lack of water; lack of water in the body appears as a hunger sign even mildly.
You do not eat enough fat.
According to experts, 20 to 30% of daily calories should be provided by fat; note that unsaturated fats, such as protein, make you feel full.
Your carbohydrate intake is high.
Simple carbohydrates, such as flour and sugar, dramatically increase and dramatically decrease blood sugar levels. This sudden drop in blood sugar causes a feeling of hunger.
You do not sleep well, especially at night.
The secretion of two hormones related to appetite increases with lack of sleep. Lack of sleep increases the hormone ghrelin, which stimulates appetite, and decreases the hormone leptin, which causes a feeling of satiety. Try to get 7 to 8 hours of sleep a night to regulate your appetite hormones.
Your stress is high
As stress increases and blood pressure rises, the body releases more stress hormones, adrenaline, and cortisol. An increase in these hormones causes the body to feel attacked and needs energy. As a result, your appetite increases, and you feel hungry.
Need more protein
One of the most important causes of chronic hunger is a lack of protein in the body, so know that you will feel full longer if you use healthy protein and fat in your meals. Protein suppresses the feeling of hunger and stays in the stomach longer.
You do not eat meals regularly.
If you do not eat breakfast or lunch, you will surely get hungrier. When the stomach is empty for a long time, the hunger hormone produces more ghrelin, and your appetite increases.
Steps to prevent hunger and sudden weakness during pregnancy in a healthy way:
The first and perhaps most challenging step for some of you is to avoid unhealthy foods. This advice is somehow tough now, but it is essential to do.
The fact is that these unhealthy foods have no nutritional value at all and are high in sugar, which is quickly digested and only strengthens you during the day and the moment of hunger. Instead of taking the initiative, try the following:
Soups and salads
Soups and salads are nutritious because they contain very little saturated fat and sugar – the best type of homemade soup and fruit and vegetable salad with minimal sauce. If you love spices, choose olive oil and apple cider vinegar as a healthy option.
Drink plenty of water and tea
These things are essential to us during pregnancy. However, one great thing that can reduce your hunger and make you feel fuller throughout the day is to drink these.
How to control hunger in pregnancy?
Choose foods that are good for you:
- Grapefruits and oranges are rich in fiber and make you feel full.
- Wholemeal bread is not only healthier but also makes you fuller than white bread.
Coping with hunger in pregnancy:
Start your day with protein
Boiled eggs are a good choice for breakfast. They are high in protein and low in calories. For vegetarians, oatmeal with flaxseed is a solid and good choice.
Bring healthy snacks with you.
To combat hunger when you are not at home, it is better to use healthy snacks such as almonds and raspberries to avoid eating and buying low-value foods.
Avoid eating fats
This is a common misconception, but fats are an essential part of your diet. You have to choose the right ones. When we consume fat, the amount of a hormone called leptin increases.
How to eat less and stay full?
There are ways and tricks you can use to prevent overeating and get enough food by eating less:
Chew a lot and eat slowly
It takes about 20 minutes for the brain to receive the symptoms of satiety. The most important reason is that people who eat a lot get full and then get sick. Instead, eat slowly or choose foods that require a lot of chewing, such as lettuce and cabbage.
Cut the plate in half.
Eat a few small meals a day instead of 3 large meals. The appearance of a full plate will starve your brain, so use a small scale instead.
How to control hunger in pregnancy?
Low hunger through improved sleep
Sleep during pregnancy is vital and if you are hungry while sleeping, eat tryptophan-rich foods. If you get hungry while sleeping, try tryptophan-rich foods to increase serotonin and melatonin levels in the body. Turkeys, chickens, bananas, mangoes, fish, eggs, and peanuts are all high in tryptophan.
Your mind will be busy all the time instead of thinking about food. Make something for your unborn baby, make a pregnancy book or a riddle. These relaxing pastimes will relax you and free your brain, and you will avoid eating.
It has been shown to help some women cope with cravings. Sometimes all you need is fresh air to keep your mind off food!
- You should not eat as much as two people because you are pregnant.
- Pregnant women should consume a little more than the average daily amount of about 2200 to 2900 calories per day.
- Some women eat about 4,000 calories during pregnancy. Remember to reduce your appetite for a very healthy and calm pregnancy as well as a postpartum pregnancy.