“Why am I hungry soon after I eat, especially when I try to eat healthy?”
That is a question that one of my friends recently asked me. If you also feel this, then rest assured. It happens sometimes, especially when we try to lose weight.
I know this can feel wrong and force many people to quit eating healthy.
To understand why this is happening, we need to understand what hunger is. Hunger is a way our body tells us that it needs more nutrients.
Why do we feel hungry even after we eat
Here are some reasons why we feel hungry even after we eat:
- we follow a diet that’s not rich in nutrients
- there are some hormonal imbalances in our body
- we go through some serious lifestyle changes
- we changed our schedule
I often encounter this situation working with people that want to lose weight fast. The first and most important thing they did wrong was to change their diet heavily. They jumped into a diet that promised miracles or a diet that involved them cutting a whole category of food off their list.
It’s important to know that meals containing a high quantity of proteins keep us full for longer. On the other hand, meals high in carbohydrates and fats do not keep us full, even if they contain the same number of calories.
We feel that we are full when, in our body, certain hormones are released. Studies (*1) show that eating certain food groups help to release these hormones.
When eating a meal high in proteins will help keep hunger at bay.
Another reason why we are feeling hungry is that we don’t eat enough fiber. Fibers are carbohydrates that our body digests slowly. Because of this slow digestion, these foods spend more time in our gut. When this happens, our body releases hormones that reduce our appetite.
Some examples of food groups high in fiber are – whole fruits, legumes, nuts, seeds, and whole cereals.
If you feel hungry immediately after eating, I recommend paying attention to what you eat. It might be possible that you’re lacking proteins or fibers.
Do you feel hungry even when eating a balanced meal?
I met people saying they feel hungry immediately after eating, even after eating well and balancing the macronutrients. It’s important to understand that when we eat certain food groups, they end up in our stomachs. Our stomach grows to make room for all the food that’s inside. In the walls of the stomach, some receptors signal the brain that the stomach is full. This results in us feeling full.
These sensors do not care what type of food we eat. They measure the volume of food and liquids inside the stomach. That’s why when we eat soup, we feel full, but soon after the water is absorbed, we are hungry again.
Not everybody has the same stomach volume. Those who try to lose weight by eating a small portion will feel hungry soon after eating because these sensors in the stomach wall do not get triggered.
If you are one of these people, don’t worry. If you add more low calories foods to your meals, you can eat a bigger portion without worrying. Also, you could try to drink water during your meal.
Are there any other reasons for feeling hungry?
Unfortunately, besides this, there are some things that some people do that influence their hunger. When we are distracted by our phones, tablets, or TV when we eat, we can end up overeating.
People who are eating too fast, or eat when they are stressed, can end up consuming a larger portion. Cortisol, a hormone released when we are stressed, makes us hungry.
Last but not least, when we eat foods that are low on nutrients, we might end up a mission some vital minerals and vitamins that can result in health issues.
If you feel overwhelmed, and you think that this requires a considerable time investment and dedication, then you are right. However, if you decide to change and improve, it’s important to realize you are not alone. You can work with a personal trainer that should guide you.
I created an active and vibrant online community of women. Together we discuss similar subjects, exercise together, and have fun. If you want to join, reach out to me directly here.