Why am I hungry after eating?
Do you sometimes feel like your appetite is out of control? Are you still often hungry after your meal? This article will help you better understand and find solutions.
What are the frequent problems?
Eating too quickly
Reason: Your body needs 20 minutes to communicate to your brain that you are no longer hungry. You may not be able to give your body enough time to send these signals if you head straight for dessert after eating your main meal in less than 10 minutes.
Solution: Be aware of the amount of time you are taking to eat your meal. Take smaller bites or use smaller utensils, enjoy your food, put down your utensils more often, take sips of water and take the time to talk to people if eating in a social context.
Lack of energy in the day
Reason: Your body needs a minimum of calories to function properly, this is often called the basal metabolism. It is possible that you haven’t eaten enough.
Solution: Determine the amount of daily calories you need and validate if you give your body the energy needed with this article and a food journal for a few days.
Reason: The quality of meals is just as important as the quantity. There is a distribution of macronutrients (carbohydrates, fats, proteins) in a meal that allows you to reach satiety faster and push your hunger signals to a later time.
Solution: Compare the distribution of carbohydrates, fats and proteins on your plate to this article and incorporate the necessary macronutrients for a more balanced plate.
Not listening to your body
Reason: We have busy lives with more and more distractions. It is important to be aware of the signals your body sends to know when to eat and when to stop eating.
Solution: Learning to listen to your hunger and satiety signals is the best long-term solution to stop feeling a false hunger after a meal. Read this article to learn more.
How to change your habits?
- Before changing your eating habits, it is important to take the time to evaluate them. I challenge you to keep a food diary for at least 3 days where you have a tendency to still be hungry after a meal.
- In your diary, write the time of the meal / snack, what you ate and the amount, your level of hunger before and after the meal, and your mood before and after the meal.
- You may notice a trend and you may be able to observe one of the issues listed above. Make one change at a time and implement the proposed solutions.
- Repeat the activity of the food diary in a few weeks and compare it to your first one. I hope you will see a great improvement and you will understand your body a little bit more.
Still having trouble?
The above examples represent only a small part of the possible challenges. If you still have difficulty understanding or correcting certain behaviors, I recommend that you be coached by one of our nutritionists. They will help you and equip you with the necessary tools to achieve your goals.