Do you often feel hungry even after a meal? Here’s what to do

A good meal should not only make you feel good but also help you feel satiated. The feeling of fullness is what can keep cravings away. Sharing how that can be done, nutritionist Nidhi Sharma listed out the various reasons for not feeling satiated and shared easy ways to tweak your meals.

Less protein in your meal – Ideally, 1/3 portion of your meal should be protein. Main sources can be legumes, Paneer, tofu, etc. Add these to every meal.
Distraction while eating – How many times it has happened to you that you are reading something but are unable to understand a single word because you were not focusing on it? “It’s the same with digestion and the feeling of satiety. If you are not paying attention to what is going inside your mouth, how you are chewing etc, your mind will not get a satiating signal as it’s primarily engaged somewhere else. This may lead to false hunger signs & eventually overeating,” said Sharma.
Delay of gratification – The signal of satiety is usually delayed by 15-20 minutes. “So, if you had a balanced meal, based on your requirements, give your gut some time to transmit the signal to your brain. So, if you are feeling hungry just after a meal, wait for 20 minutes, clean up the kitchen, and you will feel satiated soon,” said Sharma.
Craving for a sweet – Most Indian curries are garnished with a variety of spices. And there are chances that you might like to grab something sweet after a meal. “Including curd in your meal can help or have a date after the meal to help you,” Sharma mentioned.

Do you have enough protein? (Source: Freepik)

Chia seed drink – If you are still feeling hungry after 30 minutes of your meal, take 2 tbsp chia seeds and add them to the water, keep them for 30 minutes, and sip them slowly. “Chia is rich in nutrients and protein, this will help subside your hunger. This can also be taken if you are working late at night and feeling hungry after an early dinner,” said Sharma.

Are these measures effective?

Eating mindfully with a priority on plant protein helps one cut down cravings and refrain from eating junk food during snacking, said

“High carb and sugary diet triggers insulin release and makes one hungry soon. This makes people eat whatever junk food is available and binge on it leading to many metabolic disorders,” said Dr Dilip Gude, senior consultant physician, Yashoda Hospitals, Hyderabad.

According to Dr Gude, eating 20 to 30 grams of protein each meal and making sure 40 per cent of the total energy requirement in calories per day comes from protein (plant protein preferably) is the ideal way to eat.

 

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Hydrating well after the meal, slow mindful eating chewing adequately makes one satiate healthily and keeps hunger pangs away.

“Even for snacking one needs to have healthy protein-rich foods available rather than deep-fried options,” said Dr Gude.

Chia seeds are calorie-dense and recommended as a snack. “Higher protein meals take longer to digest, increase intestinal transit time, and achieve satiety for longer periods, cutting down hunger pangs. They also decrease insulin spikes and help maintain a stable plateau of blood sugars,” said Dr Gude.

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