Hunger is the way your body tell you it needs nutrients but sometimes we find ourselves feeling hungry just right after we eat. Why is that? There are more factors that can explain this phenomenon but also several solutions to it. Let’s see what nutritionists and experts say about the causes of our hunger pangs and how to deal with them without munching endlessly and mindlessly every hour of the day.
- Meal composition
The nutritional composition of your meal can either induce a feeling of fullness or of hunger. It is known that meals with a greater portion of protein and fiber stimulate some hormones like peptide-1 (GLP-1), cholecystokinin (CCK) and peptide YY (PYY) leading to satiety while fat and carbs are digested faster making you feel hungry all the time.
Fibers can also release appetite-suppressing hormones like PYY and GLP-1, while they’re digested in the lower digestive tract, slowing this way your stomach’s emptying rate. So if you don’t want to feel hungry just after you ate, add more foods that are high in protein and fiber into your meals. Consider including meats like turkey, chicken breast, shrimp and lean beef but also fruits, veggies, nuts and grains.
- Stretch receptors
Did you know that your stomach contains stretch receptors that can detect how much your stomach expands during a meal? These receptors can also send signals to your brain immediately after a meal, reducing your appetite or inducing the feeling of fulness. These receptors don’t take into consideration the nutritional composition of your meal but its size and volume. So if you drink water, enjoy a large bowl of clear soup or fresh fruits and veggies that have a large water or air content but they are low in calories, you will not feel hungry after you eat. However, these receptors only promote immediate fullness so let’s what other solutions we have.
- Leptin resistance
A hormonal imbalance can also lead to hunger immediately after eating. The main hormone that signals your brain with a feeling of hunger is leptin. Those who developed leptin resistance (mostly obese people) are not able to recognize these signals and think they are still hungry after they eat. Although the whole problem with leptin resistance is more complex than it seems, dietary and lifestyle changes can improve the situation and help your body respond better to this hormone.
- Behavioral and lifestyle factors
The factors we discussed above are the most important if you don’t want to find yourself feeling hungry right after you ate but there are also some behavioral factors that can lead to post meal starvation?
- Being distracted while eating.
Some studies have suggested that if you’re distracted while eating you might feel a greater desire to eat during the day. So make sure to practice mindfulness if you want your brain to recognize your body’s hunger signals.
- Eating too quickly.
When you eat too fast, without chewing your food, you won’t feel full until you finish your meal. This can lead to overeating and finally to weight gain or even obesity.
- Emotional eating.
Sometimes emotions are the root of your hunger so if you’re feeling down or stressed and want to cope with that sense of hunger, consider eating carrots or practicing yoga and mediation to relief stress.
- Exercising too much.
When you exercise more than usual, your body burns more calories than you consume so that extra activity can make you want more food, especially if you have a fast metabolism.
- A lack of sleep.
When your sleep deprived, the levels of ghrelin increase, leading to a hormonal imbalance that make you feel hungry. Try to improve your sleep patterns and to get adequate sleep.
- Not eating enough food.
Sometimes you may feel hungry just because you haven’t eaten enough food, so if you’re following a restrictive diet, meet with a nutritionist and ask him what’s missing from your meals so you will feel full and satisfied after eating.
- High blood sugar and insulin resistance.
Insulin resistance can also increase the level of hunger, so if you know you have high blood sugars level, try to reconsider your meals and skip refined sugar from your diet.
In conclusion, there are lots of factors and lifestyle choices that can lead to hunger after eating from the lack of fiber and protein to a hormonal issue or a behavioral mistake. Try some of our suggestions and if the problem persists, talk to a health care professional to rule out some other health conditions and help you curb your appetite.
