Why Are You Always Hungry? Prof. Karatay Explains 'Fake Foods' and Lists Long-Satiating Meals
Do you constantly feel hungry, finding yourself in the kitchen again shortly after leaving the table? Your metabolism may be getting tired due to foods that fuel hunger. Prof. Dr. Canan Karatay explained the biological reasons for frequent hunger crises and the real foods that will keep you full for hours on her YouTube channel called Karatay Sözü. Here are some tips to maintain your insulin balance and put an end to the feeling of hunger.
What is the Reason for Constant Hunger?
In Karatay's nutritional approach, insulin and leptin hormones hold a significant place. According to Karatay, eating frequently can cause insulin levels to remain constantly high and can affect the body's energy use balance. Therefore, she recommends leaving a few hours between two meals and avoiding constant snacking.
However, there is not just one reason for frequent hunger throughout the day.
The content of meals, total energy intake, sleep pattern, stress, and an individual's health status can also affect the feeling of hunger. Therefore, it is important for those who experience constant and unexplained hunger to consult a specialist rather than just focusing on their diet.
Beware of False Foods: They Trigger the Desire to Eat Again
Karatay has a very clear stance on refined carbohydrates and processed products. According to her, frequently consumed bread, pastries, sugary products, and similar refined carbohydrates can quickly raise blood sugar and thus trigger the desire to eat again shortly after.
Bagels, pastries, pies, white bread, sugary foods, and rice-heavy meals are therefore among the foods that Karatay recommends avoiding. Packaged and highly processed foods are also kept in the background in her nutritional approach.
So, Which Foods Keep You Full for Hours?
The common point in Karatay's suggestions is to prefer foods that are high in protein, fat, and fiber, and as unprocessed as possible. She particularly highlights the following foods:
Eggs:
Karatay sees eggs as one of the foods that keep you full for a long time and includes them frequently in her diet plans. However, instead of making a definitive generalization like '10 eggs a day is suitable for everyone', it would be more accurate to evaluate the consumption amount according to the person's general diet and health status.
Walnuts and other nuts:
Nuts, which are high in protein, fat, and fiber, are among the options that can help you feel full for a longer time. Karatay also emphasizes nuts like walnuts and hazelnuts in her dietary approach.
Olive oil and butter:
Karatay considers natural oils as an important part of her diet. She particularly recommends extra virgin olive oil and natural butter as the oils to be preferred.
Cheese and olives:
Protein and fat-heavy breakfasts featuring full-fat cheese, olives, and eggs are also frequently recommended by Karatay.
Legumes:
Legumes such as beans, lentils, and broad beans are among the foods that can keep you full for a longer time due to their fiber and plant protein content.
Don't Eat Tomatoes in Winter
One of Karatay's most striking suggestions is to eat seasonally. In previous interviews, she mentioned that she does not consume tomatoes in winter and preserves large amounts of tomatoes during the summer months.
Her approach here is based on preferring seasonal products instead of consuming the same vegetable throughout the year. However, instead of definitive statements like 'winter tomatoes load toxins', it would be more accurate to mention that this is Karatay's personal dietary approach.
Every Feeling of Hunger May Not Be Real Hunger
Sometimes, you may feel the urge to eat something shortly after having a meal. It's important to distinguish this desire, especially after a sweet, pastry, or highly processed snack, from actual physical hunger.
Drinking a glass of water and waiting a few minutes can help you understand if you are really hungry. However, if the feeling of hunger becomes constant and is accompanied by symptoms such as shaking, sweating, excessive thirst, or other symptoms, it should not be considered merely 'thirst' and you should consult a health professional.
The Key to Staying Full: Not Only What You Eat, But How You Eat Matters
The basic idea in Karatay's approach is quite clear: Instead of constantly snacking, creating more satisfying meals, reducing sugar and refined carbohydrates, and turning to natural, minimally processed foods as much as possible.
Bringing together foods such as eggs, cheese, olives, walnuts, legumes, and vegetables in a balanced meal offers an approach that can help you stay full for a longer period of time, rather than just 'eating less'.
WARNING: Health problems such as diabetes can also underlie frequent and extreme feelings of hunger. Especially in cases of newly onset or life-affecting hunger complaints, it is necessary to have an evaluation by a doctor or dietitian instead of implementing a personal diet.
Keşfet ile ziyaret ettiğin tüm kategorileri tek akışta gör!
Test
Gündem
Magazin
Video
Read More
Send Comment