Your body wants more calories, hunger is the way it learns.
But, even after feeding, many people feel hungry. This
phenomenon can be explained by many factors, including the diet, hormones, or
lifestyle. This article helps to illustrate why and what to do after a meal.
Many people feel hungry after a meal for different reasons.
Composition of Meals
It may first be due to your meal's nutritional
composition.
Meals which are more protein-intensive than meals with
greater proportions of carbs or fat tend to induce greater sensations of
fullness — even when their calories are similar.
Many studies have shown that a better protein diet promotes
the release of full-fledged hormones, such as GLP-1, cholesterol (CCK), and
peptide YY (PY Y). (Glucagon) YY (PYY)
You can feel hungry more often if your diet lacks fiber.
Fiber is a form of carb which takes more time to digest and
can slow down the emptying process of your stomach. It also helps release
appetite-suppressing hormones like GLP-1 and PYY as it is digested in your
lower digestive tract.
Food such as chicken breast, lean beef, pork, and shrimp
are food rich in protein. In the meantime, berries, vegetables, nuts, seeds, and grains are rich in fiber.
If you find yourself hungry after a meal and consider the
lack of protein and fibrous foods in your diet, try adding more protein and
fibrous food.
Resistance to leptin
Hormonal problems may sometimes explain why people are
starving after eating.
Leptin is the principal hormone that shows your brain
feels full. This is made from cells that are fat, and so blood levels
continue to rise in people with more weight.
The problem, however, is that leptin sometimes doesn't
function as well in the brain, particularly in some obese. It is also referred
to as leptin resistance.
This means your brain won't remember the food, even though
there's plenty of leptin in it — and after a meal, it keeps thinking it's
starving.
While leptin resistance is a complex issue, research
indicates that daily physical activity may help to decrease the sugar intake
and increase the intake of fiber and make people sleep sufficiently.
Receptors stretch
Besides the composition of your meals, your belly also has
extended receptors which play an important role in promoting fullness feelings
during and after your meal.
After a meal, stretch receptors sense how much the belly
stretches and send guided signals through the brain to stimulate full feelings
and minimize appetite.
The nutritional quality of food does not depend on these
stretch receptors. We focus instead on the total meal amount.
However, the fullness of the receptors does not last long.
And while helping you eat less during a meal and shortly afterward, they don't
promote long-term fullness feelings.
Seek to include more foods that are high in quantity, but
low in calories if you do not feel complete during or just after a meal.
These foods, like most fresh vegetables, fruits, popcorn,
shrimp, chicken breasts, and turkey, tend to contain more air or more water. For
addition, before or with meals, drinking water adds volume to the food and can
further encourage completeness.
Although many of these high volume low-calorie foods
facilitate short-term, rapid plenitude through the extended receptacles, they
tend to be high in protein and fiber, both of which promote long after the release
of fullness hormones.
In addition to the above key factors, several conduct factors can explain why you feel hungry following after eating, including:
- Be distracted during your meal. Research shows that people who eat disturbed food are less confident and tend to consume more all day long. If you are normally busy, try to be attentive to the signals of your body.
- Too hard to eat. Investigations indicate that fast eaters appear to feel less than slow eaters because of the lack of chewing and consciousness, which is correlated with sensations of completeness. When you eat quickly, try to more deeply chew on your meal.
- Feel nervous. Feel anxious. Stress increases the cortisol hormone that may encourage starvation and appetite. Consider integrating yoga or meditation into your weekly routine if you notice that you are still depressed.
- A lot of workouts. People who do a lot tend to have more appetite and more rapid metabolism. Perhaps you need to eat more food in order to fuel your workouts if you practice a lot.
- Asleep shortage. Sufficient sleep is important for the control of hormones, such as ghrelin, of which sleep-reduced people appear to have higher rates. Seek to set up a healthy sleeping schedule or to reduce the exposure of blue light at night.
- Don't eat much food. In certain cases, after eating, you may feel hungry simply for not having eaten enough.
- Superior resistance to blood sugar and insulin. With high blood sugar levels and resistance to insulin, your appetite will increase significantly.
For many people around the world, feeling hungry is a common issue.
The consequence also lies in the lack of protein or fiber in
an insufficient diet. This could also be due to hormone issues like the
resistance to leptin or your normal lifestyle.
Seek to follow any of the above evidence-based recommendations to reduce your appetite if you are still hungry after you eat.
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