Written through Ryan Raman, MS, RD on may 28, 2020 — median reviewed by Jillian Kubala, MS, RD, Nutrition

Hunger is her body’s way of letting you understand it needs more food.

However, many world find themselves emotion hungry also after eating. Countless factors, including your diet, hormones, or lifestyle, can define this phenomenon.

This write-up helps define why you might feel hungry after ~ a meal and also what to do about it.

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There are several reasons why some human being feel hungry ~ a meal.

Meal composition

For starters, it could be due to the nutritional composition of her meal.

Meals the contain a higher proportion the protein have tendency to induce better feelings that fullness 보다 meals with greater proportions of carbohydrate or fat — also when their calorie counts are comparable (1, 2, 3).

Numerous studies have shown that greater protein meals are better at stimulating the relax of fullness hormones, such together glucagon-like peptide-1 (GLP-1), cholecystokinin (CCK), and peptide YY (PYY) (4, 5, 6).

Also, if your diet lacks fiber, friend may find yourself feeling hungry much more often.

Fiber is a type of carbohydrate that takes much longer to digest and also can sluggish your stomach’s emptying rate. Once it’s digested in your reduced digestive tract, it also promotes the relax of appetite-suppressing hormones prefer GLP-1 and PYY (7).

Foods that are high in protein incorporate meats, such as chicken breast, skinny beef, turkey, and also shrimp. Meanwhile, foods items that space high in fiber encompass fruits, vegetables, nuts, seeds, and also grains.

If you uncover that she hungry after a enjoy the meal and notice that your meals have tendency to absence protein and fiber, shot incorporating much more protein- and also fiber-rich foods into her diet.

Stretch receptors

Aside from meal composition, her stomach has actually stretch receptors the play a crucial role in cultivating feelings of fullness during and immediately ~ a meal.

The stretch receptor detect just how much her stomach expands throughout a meal and also send signals straight to your mind to induce feeling of fullness and reduce your appetite (8).

These stretch receptors don’t rely on the nutritional ingredient of food. Instead, they rely on the total volume that the meal (8).

However, feelings of fullness lugged on through the stretch receptors don’t last long. Therefore while castle may aid you eat less during a meal and also shortly after, they nothing promote long-term feelings that fullness (8, 9).

If you don’t find yourself feeling full throughout or immediately after a meal, try incorporating more foods that are high in volume however low in calorie (10, 11).

These foods, such as most fresh vegetables, fruits, air-popped popcorn, shrimp, chicken breast, and turkey, tend to have higher air or water content. Also, drink water prior to or v meals to add volume to the meal and also may more promote fullness (12).

Though plenty of of this high volume, short calorie foods promote short-term, prompt fullness v the large receptors, they often tend to it is in high in protein or fiber, both that which promote feelings that fullness lengthy afterward by stimulating the relax of fullness hormones.

Leptin resistance

In part cases, hormonal problems may explain why some world feel hungry after eating.

Leptin is the main hormone the signals feeling of fullness to her brain. It’s make by fat cells, so its blood levels often tend to increase amongst people the carry more fat mass.

However, the difficulty is that sometimes leptin no work and it must in the brain, especially in some human being with obesity. This is generally called leptin resistance (13).

This method that return there’s lot of of leptin in the blood, your mind doesn’t acknowledge it together well and continues come think that you’re hungry — even after a enjoy the meal (14).

Though leptin resistance is a complicated issue, research argues that obtaining in continuous physical activity, reducing sugar intake, increasing fiber intake, and also getting adequate sleep may help reduce leptin resistance (15, 16, 17, 18).

Behavioral and also lifestyle factors

Aside indigenous the vital factors above, several behavioral factors may explain why you feeling hungry ~ eating, including:

Not eating sufficient food.

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In some situations, you might feel hungry after eat simply since you no eat enough during the day.Summary

You may feel hungry after eating as result of a absence of protein or fiber in your diet, not eating sufficient high volume foods, hormone worries like leptin resistance, or behavioral and lifestyle choices. Shot implementing some of the proposal above.