Entering the third or fourth day of… Ramadan Many fasting people notice that the feeling of hunger becomes stronger compared to the first two days. Some believe that the body should adapt quickly and the feeling of hunger decreases, but the surprise is that this particular stage may witness a clear increase in appetite. What is the scientific reason behind this? Is this normal or an indication of a nutritional error?
Why does the feeling of hunger increase after three days of fasting?
Dr. Ahmed Sabry, a nutrition and body sculpting specialist, explained in exclusive statements to Sada El Balad, why the feeling of hunger increases after three days of fasting, and how you can control it easily.
Sabri said that during the first two days, the body depends on the glucose stores found in the liver and muscles. After about 48 to 72 hours, the body begins to switch to using fat as the primary source of energy, a process known as metabolic adaptation.
During this transitional phase, a person may feel stronger hunger because the body is still adjusting the mechanism for obtaining energy. This sensation is often temporary and settles down after several days as the body gets used to the new pattern.
Second: Disturbances of hunger hormones
The hormone ghrelin is responsible for the feeling of hunger, and the hormone leptin is responsible for satiety. In the first days of fasting, a slight disturbance occurs in the balance of these hormones due to changing eating and sleeping times.
After three days, the secretion of the hormone ghrelin may increase at certain times of the day, causing the fasting person to feel sudden or stronger hunger than usual, especially in the last hours before breakfast.
Third: The quality of suhoor
One of the most important reasons for increased feelings of hunger after three days of fasting is eating an unbalanced suhoor. If suhoor depends on fast sugars such as white bread or sweets, the sugar level rises quickly and then falls within a few hours, leading to early hunger.
Suhoor, which is rich in protein and fiber, such as eggs, yogurt, oats, and legumes, helps stabilize blood sugar levels and delays the feeling of hunger.
Fourth: Lack of sleep
Sleep plays a big role in regulating appetite. Lack of sleep on the first days of Ramadan affects hunger hormones and increases the desire to eat. After three days of frequent sleeplessness, accumulated fatigue begins to appear, and sometimes translates into a feeling of hunger even if the body does not actually need food.
Fifth: Drought, not real hunger
Sometimes thirst is mixed with hunger. After three days of not drinking enough water, the body may send signals that the brain interprets as hunger. Therefore, it is important to make sure to drink a sufficient amount of fluids between iftar and suhoor.
Sixth: The psychological factor
In the first days, enthusiasm is high, but as the third day enters, the new routine begins to settle in and the psychological rush decreases, so the focus becomes greater on the physical feeling of hunger. Also, constantly thinking about food or watching many recipes may stimulate appetite psychologically.
When is hunger abnormal?
If the feeling of hunger is accompanied by severe dizziness, sweating, or tremors, it may be related to a sharp drop in blood sugar, especially in diabetics, and here a doctor should be consulted. As for normal hunger in the first week of Ramadan, it is often part of the adaptation stage.
How to reduce the feeling of hunger after three days of fasting?
- Make sure to have a suhoor rich in protein and fibre
- Reduce sugars in breakfast
- Drink water regularly throughout the night
- Regulate your sleep hours
- Avoid excessive intake of white carbohydrates
