Are YOU always hungry? Nutritionist reveals 5 reasons for your insatiable appetite - and how to curb it 

No matter how good your intentions, when hunger strikes it can be almost impossible to resist.

Just hours after tucking into a meal, be it breakfast, lunch or dinner, that uncontrollable urge to raid the fridge can become overwhelming.

But why are you always hungry?

And what could you change in your diet, to stave off the munchies, and help lose weight?

Head Nutritionist, Shona Wilkinson, at NutriCentre, the natural health retailer, reveal five key reasons why many of us have the urge to over-indulge.

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No matter how good your intentions, when hunger strikes it can be almost impossible to resist. Head nutritionist Shona Wilkinson of NutriCentre explores five typical reasons for your insatiable appetite

1. YOU REALLY ARE EATING FOR TWO

It makes sense that appetite and calorie needs increase during pregnancy – after all, you're eating to make a baby. 

You don't need to fight against it.

However, it is more important than ever to make healthy choices at this time. 

This means eating real, wholesome foods and avoiding processed and refined foods and too many sugary treats. 

Keep your kitchen stocked with healthy foods and prepare healthy snacks in advance when you can. 

Eating nutrient-rich whole foods will help to satisfy your body's (and your growing baby's) needs and make you less likely to overeat too.

When you're pregnant it does make sense that your appetite increases, after all, you're eating to make a baby. You don't need to fight against it. However, it is more important than ever to make healthy choices at this time

2. YOU'RE GORGING ON TOO MANY CARBS 

Eating a carbohydrate-heavy meal the night before can be a reason for feeling hungry the next day, even after eating. 

When we eat lots of carbohydrates in one sitting, they are absorbed quickly into the body as sugars. 

This spike of sugars (glucose in particular) in our blood causes a surge of insulin to be released, the hormone that stimulates our cells to take up glucose. 

As all the sugar is quickly removed from the blood, this triggers hunger and more carbohydrate cravings. 

You might even wake up with cravings in the night if this happens.

To avoid this happening, it's best to avoid refined carbohydrates, and choose meals containing a moderate amount of unrefined carbohydrates.

Think sweet potatoes, brown rice or quinoa combined with a good portion of protein, such as a piece of fish or chicken, and a big serving of non-starchy vegetables such as broccoli or other green veg. 

This will allow those carbohydrates to be digested and absorbed more slowly, keep you fuller for longer and won't cause the surge of insulin that makes your blood sugar drop.

When we eat lots of carbohydrates in one sitting, they are absorbed quickly into the body as sugars. This spike of sugars (glucose in particular) in our blood causes a surge of insulin to be released, the hormone that stimulates our cells to take up glucose, Ms Wilkinson warned

3. YOU NEED SOME SHUT EYE

Not getting enough sleep may have a direct effect on how hungry we feel and how much we eat. 

Short sleep duration has been found to reduce levels of a hormone called leptin, which inhibits hunger, and increase levels of the hormone ghrelin, which stimulates hunger. 

This is one reason why poor sleep may lead to weight gain too.

Magnesium is needed to relax our muscles, which in turn can help us fall into a peaceful sleep. 

To ensure you're getting enough Magnesium why not try Quest Vitamins' Synergistic Magnesium (£10.45, Revital.co.uk)

Sometimes that feeling of overwhelming hunger is in fact the body's way of telling you you're thirsty

4. YOU'RE GASPING FOR A DRINK 

Sometimes thirst can actually be mistaken for hunger. 

We feel like we're craving something and interpret this as hunger when actually all we need is a glass or two of water.

Water is also needed in order for our cells to make use of the nutrients in the food that we eat; and lack of nutrient availability causes our body to crave more food. 

This is another reason to make sure you're drinking water throughout the day and not just when this craving strikes.

Drinking water between meals also generally makes us feel fuller and can help to manage our appetite. 

It's important, however, not to drink lots of water immediately before, during or after a meal: this dilutes the digestive juices and can have a negative impact on our digestion.

5. IT'S YOUR TIME OF THE MONTH 

It's been found that a woman's appetite and food intake increase during the second half of their menstrual cycle, i.e. after ovulation and in the lead up to menstruation. 

To help balance your blood sugar levels and manage these cravings, it's essential to focus on eating protein-containing foods with each meal (fish, meat, eggs, pulses, nuts and seeds), and minimise your intake of processed and refined carbohydrates and sugars. 

t's also known that caffeine and alcohol can have a significant effect on hormone balance too, and so these should be kept to a minimum.'

To help beat those cravings why not try Quest's Equigluco tablets (£12.99, revital.co.uk), which contain chromium, magnesium, vitamin B6 and green coffee bean extract. 

This is ideal alongside a good-quality women's multivitamin and mineral supplement – both can be taken throughout the month and not just before your period. 

Studies have shown a woman's appetite and food intake increases during the second half of her menstrual cycle, after ovulation and in the lead up to menstruation. To help balance your blood sugar levels and manage these cravings it is vital to eat protein-rich meals