A reader asks: I eat about six meals a day, but I’m often hungrier after a meal than before. What can I do – besides eating more? “There may be a couple of reasons as to why you are feeling ‘physically’ hungry after a meal,” says dietician Megan Pentz-Kluyts.
By MH Staff - Posted on 9th April 2014
Want to feel full? Try these simple fixes to make sure you’re properly satiated.
Appetite hormones need time to tell your brain you’re full. Put down your fork between bites; choose flavourful and satisfying foods; and include a combination of fat, protein and carbohydrates in every meal.
Like low-GI breads, oats, quinoa, brown rice, durum wheat pasta, butternut and sweet potato. Add some protein and fat – an egg on toast, chicken and rice with salad and avocado, tuna salad with baby potatoes – to avoid your blood glucose and insulin spiking post-meal and increasing hunger.
...instead of juices. Fruit and veg in their non-juice form are big on fibre and eating them as a snack will help with that feeling of satiety. Aim for five to nine servings a day.
Studies show that when people recognise they’re stressed, they’re more likely to turn to high-fat, salty or sugary foods. Your body’s chemical reaction to stress could also cause hunger pangs. Increased levels of the stress hormones cortisol and insulin may be associated with triggering appetite.
The symptoms of dehydration closely mimic those of being overly hungry. Steer clear of sugary drinks. As a rule of thumb, aim for 25-30ml of fluid per kilogram of body weight each day and drink when you’re thirsty. (That’s about two and a half litres for an average guy.)
When our bodies are drained, levels of leptin – a hormone produced by our fat cells that controls our appetite – decrease, while levels of ghrelin – a hormone produced by our stomach that stimulates our appetite – increase.