You’re not eating enough protein
It’s important to eat enough protein for appetite control, because it has hunger-reducing properties that may help you automatically consume fewer calories during the day. It works by increasing the production of hormones that signal fullness and reducing the levels of hormones that stimulate hunger.
Due to these effects, you may feel hungry frequently if you’re not eating enough protein. That includes foods like meat, fish and eggs, some dairy products like yogurt and milk, as well as a few plant-based foods like legumes, seeds, nuts and whole grains.
You’re not sleeping enough
A lack of sleep increases food intake. A study suggests that overeating in the morning after sleep loss is driven by both homeostatic and hedonic factors. That’s why you’re feeling hungry after a hard night or a shift work. So, try getting enough sleep every day.