Could these be the reasons you can’t stop eating?
- Lucy Gornall
Published: September 4, 2026 at 10:46 AM
loading...
Get 5 months for £5 when you subscribe today
A simple tweak could help to control your constant hunger
Food is everywhere, and it’s very easy to eat all day whether you’re grazing on food from the fridge or picking up a treat from the shop. But, does it ever feel like some days you just can’t stop eating?
Ad
“Your appetite is complicated and usually isn’t as simple as just being hungry or not hungry,” says Rob Hobson, registered nutritionist and author of The Low Appetite Cookbook.
“The foods we choose, how we eat, our environment and things like sleep, stress and emotions can all influence how much and how often we eat. Understanding some of these different influences can make it easier to manage your appetite, rather than feeling as though it all comes down to willpower.”
If you’re trying to lose weight or get in shape, the incessant urge to graze all day can really set you back. But, there could be a simple solution to your constant hunger...
6 reasons you can't stop eating
You’re not eating enough fibre
It’s recommended that adults eat at least 30g of fibre per day, but in the UK, we’re averaging about 20g per day, according to the NHS. If you’re trying to fill up however, fibre is king. Different fibres fill you up in different ways.
Rob says that insoluble fibre (found in wholegrains, nuts and seeds) absorbs water and increases the volume of food in the gut. This creates that fullness feeling.
“Other more viscous fibres – such as soluble fibre, found in oats, beans and apples – and psyllium, slow stomach emptying and digestion, which may help you feel fuller for longer,” adds Rob.
Some types of fibre feed the bacteria in your gut. “When these fermentable fibres are broken down by gut bacteria they produce short-chain fatty acids. Research has looked at how these may influence appetite hormones such as GLP-1 and PYY,” says Rob. Both these hormones help to suppress your appetite.
Think you might be low on fibre? There are simple ways you can increase your intake without overhauling your diet.
“Keep a high-fibre cupboard or shelf and try to choose two things from it at every meal. So that could be nuts and seeds on your yogurt, or brown rice (3g of fibre in one cooked cup) and beans in your veggie chilli,” says Rob.
“Decant beans (7g of fibre per 100g) into a container and keep them in the fridge once opened as it saves the hassle and waste of opening a tin just for a small amount. Then you can chuck a few spoonfuls into salads, soups, pasta sauces or whatever you're eating across the day.”
Make a container of mixed seeds and sprinkle a tablespoon (3g of fibre) over something each day, and don’t forget that fruit also packs in fibre. A banana contains 3g of fibre, an apple contains 4.4g and a pear contains a huge 6g of fibre. Check out our favourite grain salad recipes for simple, fibre-rich meal prep.
You’re constantly dieting
Trying to lose weight? You’re likely willing to give every diet a try, whether it means eating cabbage soup for breakfast or fasting on water.
One thing all diets have in common, is that they put you in a calorie deficit, meaning you consume less calories than you burn, which in turn leads to weight loss. However, consistently large deficits can leave you starving, meaning you end up eating more, putting the weight back on and potentially entering the trap of yo-yo dieting.
“When you restrict your energy intake and lose weight, your body responds in ways that can make you hungrier and encourage you to regain some of that weight,” says Rob.
“Firstly, leptin falls. This is a hormone produced by fat cells that plays a role in regulating appetite and energy balance. As body fat and energy availability fall, leptin falls too, which can increase the drive to eat.
“Ghrelin (the hunger hormone) can also increase following weight loss, alongside changes in other signals involved in appetite and fullness.”
Restrictive diets can be difficult to sustain. Instead, follow a plan that puts you in a moderate calorie deficit that you can stick to without being permanently starving. For example, if you eat a 2000 calorie diet, a moderate deficit would be 300 to 500 calories, so you’d aim to eat 1500 to 1700 calories.
You’re wolfing down your food
Eating too quickly can in fact cause you to eat more.
“This is partly because it takes time for your brain and body to register the eating experience and respond to signals of fullness and satisfaction,” says Annie Davies, clinical nutritionist at My Body Fabulous.
“When we eat very quickly or while distracted, you may be less aware of hunger and satiety cues, making it easier to continue eating before you recognise that you're comfortably satisfied.”
The best thing you can do is eat more slowly. This might mean placing your cutlery down between bites to create more time between mouthfuls and getting rid of distractions such as your phone or TV.
“Check in as you eat too. Ask yourself, ‘am I still hungry, or am I starting to feel comfortably satisfied?’,” says Annie.
You breakfast like a pauper, lunch like a prince and dine like a king
Eating too little in the morning, or skipping breakfast all together, might not always work in your favour.
“When we don't eat enough earlier in the day, hunger can gradually increase. As the time between meals gets longer, physiological hunger signals can become stronger, which may make it more difficult to recognise fullness and regulate how much we eat when we do have a meal,” says Annie.
This can leave you ravenous by lunch and eating far more than you would have done, if you'd had a decent sized breakfast.
Annie adds: “Our metabolism, hormones and appetite naturally follow a daily body clock, and there is some evidence that the body processes food differently earlier in the day compared with later at night. Where possible, having a relatively consistent eating pattern and getting most of our food during our active/daytime hours, rather than very late at night, may help support this natural rhythm.”
Try eggs and avocado on wholegrain or sourdough toast; Greek yogurt with oats, fruit and nuts; porridge with milk, berries and seeds. Check out our healthy breakfast recipes for inspiration.
You’re not eating enough protein
Chicken, eggs, fish, dairy, tofu, steak, beans… these are all protein-rich foods that you’re likely familiar with.
“Protein is probably the most satiating of the three macronutrients – alongside fat and carbohydrate – so having a decent source of protein with a meal can help you feel fuller,” confirms Rob.
“Protein influences signals between your gut and brain involved in appetite and fullness, including hormones such as GLP-1 (found in weight loss jabs) and CCK, and it can reduce ghrelin. It also has a higher thermic effect than carbohydrate or fat, meaning the body uses more energy digesting and metabolising it.”
Aim for 0.75g of protein per kilogram of body weight, per day. “If you’re particularly active or training regularly then you may benefit from more, up to 1.6g per kilogram of bodyweight,” says Rob.
If you don’t fancy testing your maths every day, Rob suggests simply including a source of protein with every meal. For context, one chicken breast contains around 30g of protein, two large eggs contain 13g of protein, 150g of tofu contains around 20g of protein and 100g of salmon packs in about 25g of protein.
Plant based? “Stack several protein sources to your plate. Try adding edamame beans, tofu and seeds to a stir fry for example.” This is because plant foods tend to provide less protein per serving than animal-based foods.
We've got plenty of high-protein recipes to give you a boost, from high-protein soup recipes to high-protein vegan meals. Plus, a nutritionist shares the surprising high-protein foods you should add to your diet.
It’s your time of the month
Female? Your appetite and food cravings may naturally change across your menstrual cycle, particularly during your luteal phase.
“This is the one to two weeks after ovulation (mid cycle) and before your period. Fluctuations in hormones, including oestrogen and progesterone during this phase, can influence appetite, energy, mood and also our preference towards certain foods.”
It’s tricky to suppress your hunger. Instead, Annie suggests being prepared and eating regular, smaller meals and snacks to avoid getting too hungry.
Focus on protein and fibre for fullness, healthy fats such as nuts, seeds, avocado and olive oil, to support your hormones, and iron-rich foods such as red meat, beans and dried fruit, to help fight fatigue.
Ad
More wellbeing guides
Expert explains: what to eat for better skin
Expert explains: how to have a better night's sleep
10 foods to improve your mood
10 ways to boost energy when tired
Expert explains: what is the dopamine diet
What is sleep hygiene and how to improve it
Authors
Lucy Gornall
Comments, questions and tips
Choose the type of message you'd like to post
Choose the type of message you'd like to post
CommentQuestionTip
Ad
Ad
Loading...
Ad
Loading...
Want to see this content?
This page contains olivemagazine content provided by Google reCAPTCHA. We ask for your permission before anything is loaded, as Google reCAPTCHA may use cookies and other technologies. To view this content, choose 'Accept and continue' to allow Google reCAPTCHA and its required purposes.
Accept and continue