Why do I feel hungry after eating?
Have you been feeling hungry for a few moments after having a meal? . Do you wonder why you feel hungry after eating? In this article, we will give answers to the question “why do I feel hungry after eating?” and will explain in detail, with recommendations of ways to curb its perseverance.
However, several factors lead to a craving desire for food even after eating. Most of the factors are behavioral, some could be classified under dieting, and most times the feeling of hunger after eating could be stimulated by somebody’s hormones.
Why Do I Feel Hungry After Eating?
1. Inadequate Protein Consumption
Protein is one class of food that is needed mostly for the control of appetite. Eating a meal with low or no protein content will make you feel hungry as your appetite at that instance cannot be controlled. Protein is said to be satiating as it gives you a sense of fullness without having to eat more. It can remain longer in our system as it is not digested quickly.
Therefore, if you eat food that is not rich in protein, you will feel hungry after eating. As such, it is recommended to include a source of protein in your meal to curb the incessant feeling of hunger. Protein sources include animal products like meat, poultry, fish, and eggs; also found in some dairy products including milk and yogurt.
2. Eating Food With Low Fat
If your last meal has very low or no fat contained in it, it will cost you to get hungry in no distant time after eating. As it is noted, fat has an important role in keeping you full as it produces various fullness-promoting hormones. The presence of fat in your food aid in retarding the digestion process. Medium-chain triglycerides (MCTs) and omega-3 fatty acids are two major types of fat recommended to be included in our daily meals in their moderate proportion because they have a greater ability to reduce appetite. Their major source is coconut oil and fatty fish respectively.
3. Eating Too Fast
If you ate your previous meal so fast, you are prone to get hungry so quickly. Your body is unable to recognize fullness if you eat too fast and this causes frequent hunger. It has been noted from critical research that those who eat faster will feel less full compared to slow eaters. This is because of inadequate chewing and awareness, which are linked to a feeling of fullness. However, it is recommended that you give yourself much time while eating and eat slowly.
4. Inadequate Fiber Content in your Meal
The inadequate fiber content in your meal can make you feel hungry very often. Fiber plays an important role in keeping you full because it is indigestible. Therefore, food that contains high fiber aids to prevent blood sugar spikes and crashes that can cause you to crave more and keeps you feeling fuller for a longer period. In addition, fiber stimulates the release of appetite-reducing hormones and also produces short-chain fatty acids, which are known to have fullness-promoting effects.
The following recommendations have been given as regards to fiber intake from @From and Nutrition Board:
- Males aged 19–50 years eat 38 g of fiber daily
- Females aged 19–50 years eat 25 g of fiber daily
5. Poor Night Sleep
Inadequate night sleep tends to disrupt your hunger hormone level which will cause you to frequently feel hungry even after having your meal. Enough sleep is another factor in appetite control. It also ensures that your leptin level is adequate (leptin is a hormone that promotes feelings of fullness). However, eight (8) hours of interrupted sleep every night is recommended to properly manage your hunger level.
Your immediate craving for food after eating could be a result of poor hydration. Most times, being thirsty can make you feel hungry. Water also can keep you full, but once you get dehydrated, it will boost a feeling of hunger. It is recommended to drink enough water before and after eating as it aids in reducing appetite. However, aim towards drinking up to three (3) liters of water daily.
7. Getting Distracted While Eating
If you were distracted while eating, it will always cause you a great appetite for food. Once you get distracted, your body will not be aware of how much food you have consumed, and it will not also recognize signals of fullness compared to when you are not distracted. It is recommended to practice mindfulness while eating so you can better recognize signals of fullness.
8. Stress Factor
If you are stressed, you will have a great feeling of hunger as an increasing level of cortisol is produced. Cortisol Is a hormone that is known to promote hunger and desire for food. The stress factor is what produces cortisol in the body. Thus, it is recommended to incorporate yoga and cogitation into your weekly routine.
9. Exercising Too Much
If you exercise a lot, you will have a frequent desire for food because of the increased rate of metabolism in your body system. Too much exercise will cause you to burn so many calories at rest compared to people who just go on moderate exercise. Although, exercising is beneficial to your health but even as you do this, it is recommended that you eat more to fuel your work to prevent excessive hunger.
10. Hormonal Factors; Leptin Resistance and Stretch Receptors
Hormonal factors such as leptin resistance and stretch receptors also account for a frequent craving for food after eating.
Leptin is a hormone that sends signals of fullness to the brain. But in a situation where the body does not respond properly to leptin, it will cause to develop feelings of hunger. This process is referred to as leptin resistance. It means that even with the availability of leptin in the blood, the brain cannot recognize it. People who are obese tend to develop leptin resistance and this makes them to feel hungry very often. Regular physical activity, reduced sugar intake, increased fiber intake, and getting adequate sleep will reduce leptin resistance.
Stretch receptors are what detect how much your stomach expands and send signals to your brain to inveigle a sense of fullness and reduce appetite. However, the sense of fullness that is brought about by stretch receptors does not last long, they rather cause you to eat less and get hungry for a short while after eating.
Moreover, aside from the discussed factors above, other things that can account for making you feel hungry after eating include:
- Not eating enough breakfast
- Excessive alcoholic intake
- High blood sugar level and insulin resistance
- Eating too much-refined carbs and canned food
- Feeling of boredom
- Certain medical conditions, ETC.
In conclusion, it is recommended that you eat food with much protein content to avoid getting hungry after meal.