Feeling Hungry After Eating: Why It Happens and What to Do

This article helps explain why you may feel athirst after a meal and what to do about it. however, many people find themselves feeling athirst even after eating. many factors, including your diet, hormones, or life style, can explain this phenomenon. Hunger is your torso ’ s way of letting you know it needs more food.

There are respective reasons why some people feel athirst after a meal .

Meal composition

For starters, it could be due to the nutritional typography of your meal. Meals that contain a greater symmetry of protein tend to induce greater feelings of fullness than meals with greater proportions of carbs or fat — even when their calorie counts are similar ( 1, 2, 3 ). numerous studies have shown that higher protein meals are good at stimulating the free of fullness hormones, such as glucagon-like peptide-1 ( GLP-1 ), cholecystokinin ( CCK ), and peptide YY ( PYY ) ( 4, 5, 6 ). besides, if your diet lacks fiber, you may find yourself feeling hungry more frequently. Fiber is a type of carb that takes longer to digest and can slow your stomach ’ s emptying rate. When it ’ randomness digested in your lower digestive nerve pathway, it besides promotes the passing of appetite-suppressing hormones like GLP-1 and PYY ( 7 ). Foods that are high in protein include meats, such as chicken breast, lean gripe, turkey, and prawn. meanwhile, foods that are high in fiber include fruits, vegetables, nuts, seeds, and grains. If you find that you ’ ra hungry after a meal and notice that your meals tend to lack protein and character, try incorporating more protein- and fiber-rich foods into your diet .

Stretch receptors

aside from meal typography, your digest has stretch receptors that play a key character in promoting feelings of fullness during and immediately after a meal. The unfold receptors detect how much your stomach expands during a meal and mail signals immediately to your brain to induce feelings of fullness and reduce your appetite ( 8 ). These stretch receptors don ’ metric ton trust on the nutritional composing of food. alternatively, they rely on the full volume of the meal ( 8 ). however, feelings of fullness brought on by the stretch receptors don ’ thymine last long. so while they may help you eat less during a meal and shortly after, they don ’ metric ton promote long-run feelings of fullness ( 8, 9 ).

If you don ’ thymine find yourself feeling wax during or immediately after a meal, try incorporating more foods that are high in book but depleted in calories ( 10, 11 ). These foods, such as most fresh vegetables, fruits, air-popped popcorn, shrimp, chicken breast, and turkey, tend to have greater air or water subject. besides, drinking urine before or with meals adds bulk to the meal and may far promote comprehensiveness ( 12 ). Though many of these high book, low calorie foods promote short-run, immediate fullness through the elongate receptors, they tend to be high in protein or fiber, both of which promote feelings of fullness long subsequently by stimulating the let go of of fullness hormones .

Leptin resistance

In some cases, hormonal issues may explain why some people feel hungry after eating. Leptin is the main hormone that signals feelings of fullness to your brain. It ’ s made by fat cells, so its blood levels tend to increase among people that carry more fat bulk. however, the problem is that sometimes leptin doesn ’ metric ton work ampere well as it should in the genius, particularly in some people with fleshiness. This is normally called leptin resistance ( 13 ). This means that although there ’ mho plenty of leptin in the blood, your brain doesn ’ t recognize it vitamin a well and continues to think that you ’ ra hungry — even after a meal ( 14 ). Though leptin resistance is a complex issue, inquiry suggests that getting in regular physical activity, reducing boodle inhalation, increasing fiber consumption, and getting adequate sleep may help reduce leptin resistance ( 15, 16, 17, 18 ) .

Behavioral and lifestyle factors

away from the cardinal factors above, respective behavioral factors may explain why you feel hungry after eating, including :

  • Being distracted while eating. Research suggests that people who eat distracted feel less full and have a greater desire to eat throughout the day. If you usually eat distracted, try practicing mindfulness to better recognize your body’s signals (19, 20).
  • Eating too quickly. Research suggests that fast eaters tend to feel less full than slow eaters due to a lack of chewing and awareness, which are linked to feelings of fullness. If you’re a fast eater, aim to chew your food more thoroughly (21, 22).
  • Feeling stressed. Stress raises the hormone cortisol, which may promote hunger and cravings. If you find that you’re often stressed, try incorporating yoga or meditation into your weekly routine (23).
  • Exercising a lot. People who exercise a lot tend to have greater appetites and faster metabolisms. If you exercise a lot, you may need to consume more food to fuel your workouts (24).
  • A lack of sleep. Adequate sleep is essential for regulating hormones, such as ghrelin, levels of which tend to be higher among sleep-deprived people. Try setting a healthy sleep routine or limiting blue light exposure at night to get adequate sleep (25, 26).
  • Not eating enough food. In some situations, you may feel hungry after eating simply because you didn’t eat enough during the day.
  • High blood sugar and insulin resistance. Having high blood sugar levels and insulin resistance can significantly increase your hunger levels (27).

Summary You may feel athirst after eating due to a lack of protein or fiber in your diet, not eating enough high volume foods, hormone issues like leptin underground, or behavioral and life style choices. Try implementing some of the suggestions above .

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