14 reasons why you are always hungry right after a meal

1. You avoid green vegetables

Green vegetables are not part of your meals? Green vegetables are rich in fiber, and a lack of these alone can cause excessive hunger. Eating foods rich in fiber will "kill" hunger and also help you with digestive problems, high blood sugar, blood pressure and cholesterol. Therefore, eat foods rich in fiber regularly.

2. You're not getting enough protein

Eating protein is good for building muscle and is also ideal for those who are trying to cut back on food intake to lose extra pounds. Proteins they break down more slowly and saturate the body for a long time, so it is important to consume them in sufficient quantities. If you don't eat meat, you don't need to worry about your protein intake as you can get it from plants such as beans, peas, legumes, nuts and seeds.

3. You eat too much sugar

Like for example alcohol, cigarettes or drugs, sugar is also addictive. Therefore, it is not surprising if you feel hungry a few minutes after eating something sweet. If you want to reduce your sweet tooth, you will need to reduce your sugar intake. Sugar leads to obesity, causes tooth decay, and excessive intake can lead to type 2 diabetes.

4. You are under a lot of stress

Is your everyday life very stressful? If the answer is positive, don't be surprised by the fact that you are constantly hungry and that you always reach for junk food. Experts say that increased stress levels can increase sugar levels in the blood, which can cause a constant feeling of hunger. Because of all the above, try to avoid stress. Given that it is very difficult to completely avoid it these days, find an activity that will help you get rid of stress, thereby reducing your appetite and all the other stress-related complications.

5. You are dehydrated

Drinking enough water, at least two liters a day, is important for health, as well as for preventing overeating. Sometimes when you think you're hungry, you're actually thirsty.
It is important to properly hydrate your body, and if you belong to the group of those who forget to reach for a glass of water, you can set a reminder on your mobile phone to drink a glass of water.

6. You don't get enough sleep

Sleep is extremely important for health. Sleep is necessary for the proper functioning of our brain and immune system, and it is also associated with the risk of many chronic diseases. Besides, enough sleep is controlled by hormones, which helps regulate appetite. Lack of sleep leads to higher hormone levels, making you feel hungrier, so it's important to get at least eight hours of sleep for your hormones to function normally.

7. Your diet contains too little fat

Fat plays a key role in keeping you full. Among other things, the reason lies in the fact that it is digested longer and stays in the stomach for a longer time. Eating healthy fats causes the release of various hormones that promote satiety. If your food contains a large amount of unhealthy trans fats, it will often make you hungry. There are many nutritious foods rich in healthy fats that you can include in your diet; coconut oil, omega-3 fatty acids, avocado, olive oil, eggs, full-fat yogurt.

8. You eat while other activities distract you

If you live a busy life, you probably often eat in situations where you are distracted by other obligations. While you may be saving time this way, you're not doing your health any favors. Among other things, this way of eating is associated with a greater appetite, increased calorie intake and weight gain. If you are distracted by other activities while eating, you are not aware of the amount of food consumed and you cannot recognize the body's signal that you are full as efficiently as when you are eating in peace. To avoid such situations, during the meal focus on food and turn off electronic devices. So you will sit in peace, feel all the flavors and recognize the fullness of your body.

9. Exercise a lot

Individuals who exercise a lot often also burn a lot of calories. Research has shown that those who exercise regularly have a faster metabolism, which means they burn more calories at rest than those who exercise moderately or lead a sedentary lifestyle. Although several studies have shown that exercise is beneficial in suppressing appetite, there is also evidence that people who exercise vigorously for long periods of time have an increased appetite. However, the increased hunger that results from exercise can be prevented by increasing the intake of foods rich in fiber, protein and healthy fats. Another option is to reduce the training intensity. It is important to emphasize that the above refers to passionate athletes who exercise frequently and intensively.

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10. You drink too much alcohol

Alcohol is known for its appetite stimulating effects. Studies have shown that it can alcohol suppresses hormones, which suppress appetite like leptin, especially when taken before or with meals. For the same reason, you may feel increased hunger. In addition to making you hungrier, alcohol affects the part of the brain that controls judgment and self-control, making you eat more, no matter how hungry you are. To minimize these effects of alcohol, it is best to consume it in moderation or avoid it altogether.

11. You drink calories

Liquid and solid foods have different effects on appetite. If you eat a lot of liquid foods, such as smoothies, shakes, soups, you may be hungry more often than you would be if you were eating denser foods. One of the main reasons why this is so is the fact that it goes liquid food passes through the stomach faster than solid food. Eating liquid food also takes less time than eating solid food, which can also lead you to eat more simply because your brain hasn't had enough time to process the satiety signal. To avoid this problem, include more solid, whole foods in your diet.

12. You are taking certain medications

There are medicines which increase appetite. Most often these are antipsychotics, antidepressants, mood stabilizers, corticosteroids and anti-epileptic drugs. If you suspect that medications are the cause of increased hunger, talk to your doctor about other treatment options. There might be an alternative that won't leave you hungry.

13. You eat too fast

The speed at which you eat can affect how hungry you are. Several studies have shown that those who eat quickly have greater appetite and tend to overeat, than those who eat more slowly. Eating more slowly and chewing thoroughly sends satiety signals to the body and brain more slowly. If you are often hungry, you may need to eat more slowly. You can do this by taking a few breaths before eating, lowering your fork between bites, and increasing the time you spend chewing your food.

14. You have health problems

Frequent hunger can be a symptom of illness. To begin with, it is a classic sign of diabetes, which occurs as a result of extremely high blood sugar levels and is usually accompanied by other symptoms such as excessive thirst, weight loss and fatigue. Hyperthyroidism, a condition characterized by excessive thyroid function, is also associated with increased hunger because it causes an overproduction of thyroid hormones known to stimulate appetite. Excessive hunger is often associated with other conditions such as depression, anxiety and premenstrual syndrome.

If you suspect any of these conditions, it is important to talk to your doctor, to get a correct diagnosis and discuss treatment options

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