It can be possible A familiar scene: You've just eaten a full meal, but five minutes later you find yourself having to rummage through the refrigerator for more food.
Well, you are not alone. Many people still starving after a meal. As a result, many Americans eat the same number of calories as an entire meal Breakfast Every day, 2023 Study found.
Feeling hungry However, gastroenterologists say this should usually only happen here and there, soon after eating Roshini RajMD “You really shouldn't do this on a regular basis, so if you do, pay attention to your diet.”
After you eat, you should feel full and satisfied. If that doesn't happen, it's most likely because of what you're filling your plate with during a meal, says Dr. Raj. This is less likely to happen when you add extras to your meal. multiple food groups And avoid junk food.
“Consider making sure your meals and snacks are nutritionally dense and complex so that you feel satisfied with the quality and intake of your food,” says Angel PlanelsR.D.N., is a Seattle-based registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.
Along with this, your Meal There are also several other factors that can make you feel hungry after eating, including how hungry you were when you started eating, hormonal issues, physical activity, how much sleep you're getting, and your Tension “It's a huge risk,” Planells says.
Experts say there are many reasons you might feel hungry after eating. Here's an overview, and what diet and lifestyle changes you can make to feel more full after eating.
Why do you feel hungry immediately after eating?
Diet and lifestyle Many factors play a role in how you feel after eating. Here are some common reasons why you may crave more food even after you've eaten.
Your diet is not balanced.
Nutritional Makeup Planells says the type of meal you eat determines how full and satisfied you'll feel afterward. “The more complex the meal, the more likely a person is to feel satisfied.”
For example, a snack of donuts might be fun, but it will give you a sugar rush that will throw your blood sugar off balance. You'll likely reach for more donuts and possibly eat something salty, which will likely lead to overeating.
Planells says meals should have a balance of carbohydrates, protein and healthy fats. Fiber-rich foods, such as whole grains, beans, nuts, seeds, fruits and vegetables, will help keep you feeling full longer.
“Fiber takes longer to digest,” explains Dr. Raj. “Fiber can also help release some appetite-suppressing hormones, so that's another thing that can reduce hunger.”
Planells suggested that USDA's MyPlate GuidelinesWhere half of your plate is fruits and vegetables, and the other half is protein and whole grains. Ultra-processed foods (like donuts, as well as fast food and packaged meals) cause a rapid rise and fall in blood sugar—making you feel hungry soon after eating because “these foods lack sufficient energy to fuel your day,” he explains.
It may be hormonal.
two hormones decide Your appetite and energy balance: Leptin and ghrelin, says Planells.
Leptin, produced by fat cells, signals satiety and helps regulate energy balance. When you eat, leptin tells the brain to reduce your appetite and increase energy expenditure, he says. “It's known as the anti-hunger hormone.”
On the other hand, Planells says ghrelin is known as the “hunger hormone.” It is produced by the stomach and stimulates appetite – it increases before meals and decreases after eating.
“In short, leptin decreases your appetite, and ghrelin increases it,” he adds.
The two hormones work together in a “complex interaction,” says steven kaplanMD, gastroenterologist at HCA Florida Aventura Hospital. But, feeling hungry soon after eating may be a learned behavior or a psychological phenomenon.
However, leptin resistance can occur when your brain doesn’t respond properly to leptin, and you don’t feel full or satisfied. Cleveland ClinicSo you are always more likely to feel hungry and overeat.
Dr. Raj says other things like stress can also affect hormone balance. When your body releases the hormone cortisol, it can increase your appetite. Lack of sleep can also increase the hunger-inducing hormone ghrelin.
You are not eating mindfully.
If you eat Scrolling through your phone or watching TV can leave you feeling less satisfied later.
2024 Study published in Journal of Personality and Social Psychology found that the more people were distracted during a meal, the less satisfied they were, and the less likely they were to enjoy their food. Those who were distracted and dissatisfied later snacked more than those who were not distracted.
Other research is linked Eating Distractedly With a high body mass index (BMI).
“When you're eating, you should only eat,” says Dr. Kaplan. “You shouldn't be reading, watching TV, listening to the radio. You shouldn't be sitting at your desk and working on the computer.”
Dr. Raj says that eating mindfully is very important. Paying attention to each bite, chewing slowly and savoring each bite will increase your enjoyment of food and increase satisfaction after eating.
You are very fit.
If you exercise Eating too much can increase your appetite and speed up your metabolism, so you may feel hungry more often than you're burning more calories, says Dr. Raj. You may need to eat more food at mealtimes; just make sure it's a balanced meal.
Planells says the phase of your training, such as pre-workout, recovery or post-workout, can also affect your appetite, but it depends on the individual. Fueling up before activities is important for your muscles and endurance, while seeking fuel after activity is also important.
“It may take some people a while to feel hungry, while others, like me, are ready to eat after a short workout,” he says.
You are tired or stressed.
your mood, which includes How stressed or tired you feel can make you feel hungrier after eating.
Lack of sleep can increase ghrelin (the hunger-inducing hormone) and decrease leptin, which Planells says will lead to increased hunger and cravings, especially for salty, savory, or high-calorie foods.
Stress eating is also a factor. Along with anxiety, it can also lead people to overeat, says Dr. Kaplan. Chronic stress raises your cortisol, which can increase cravings for comfort foods rich in sugar and fat, says Planells.
“This emotional eating can contribute to greater food intake, even when the body doesn't need more energy,” explains Planells.
You're not eating enough.
A simple reason If you feel hungry after eating, it means you haven't eaten enough. Planells says this could be due to skipping meals or following a restricted diet. Or, you could be burning extra calories.
“Skipping meals or extending the time between meals or snacks can cause a larger drop in blood sugar, leading to intense hunger later in the day and possibly a desire to overeat,” he added.
Make sure your plate includes a variety of food groups, including protein and fiber. And eat the appropriate number of calories for your age and activity level. Active men generally need 2,400 to 2,600 calories per day, while those who are not active need about 2,000 calories, according to the study. National Institute of Geriatrics,
You have a medical problem or are taking certain medications.
Sometimes, a health The problem may cause you to feel hungry after meals or all the time. For example, diabetes can cause insulin resistance, changes in blood sugar and hunger after meals, Dr. Raj says. Obesity can have similar effects.
An overactive thyroid, known as hyperthyroidism, can increase metabolism and energy requirements, leading to increased hunger as the body uses up its energy sources quickly, Planells says.
a rare genetic disease Prader-Willi syndrome Planells says this creates an insatiable hunger and the person is constantly looking for food.
Dr. Raj said that medications such as anti-depressants or steroids can also commonly increase appetite.
How to avoid overeating immediately after a meal
First, your Take a look at your diet. Making sure your meals include plenty of fruits and vegetables, lean meats, beans and whole grains will give you enough fiber and protein to keep you feeling full and satisfied longer, says Planells.
Dr. Raj says to chew slowly when eating and pay attention to what you are eating. Eating too fast or not paying attention to the taste and texture of your food leads to decreased satiety.
If you still feel hungry after eating, wait 20 to 30 minutes before eating a snack, she advises. You should give your body a little time to begin the digestive process — and the hunger may go away.
If you're still hungry, consider why you need more food. Are you really hungry? Are you bored or stressed? Sometimes, overeating after a meal can be a bad habit, says Dr. Kaplan. If you're not really hungry, avoid overeating.
When choosing snacks, opt for high-fiber, high-protein options, says Dr. Raj. Planells recommends eating apple slices with peanut butter.
When to worry?
Usually, still feeling Feeling hungry after eating isn't a big deal, and you can solve this problem by adjusting your diet and eating more mindfully.
But if you still feel very hungry or your weight is increasing even after doing all this, then Dr. Raj advises you to talk to a doctor. Also, if your appetite has suddenly increased, then meet your doctor.
“There might be something else going on to investigate,” she says.