Always hungry? Food, fats and cravings

Feeling hungry can sabotage even a very solid nutrition plan. If you eat 5 to 6 small meals a day and an hour later you’re looking for something more, that doesn’t automatically mean weak willpower.

Here’s the simple truth: your body doesn’t only count how many times you eat. What also matters is how well a meal fills you up, and how much protein, fat, dietary fiber and slower-digesting carbohydrates it contains.

Why are you always hungry?

The original question will be familiar to many: a person eats several small meals a day, each with protein, carbohydrates and vegetables, plus meal replacements between meals. It sounds solid. And yet the hunger comes back.

One reason can be a fast metabolism. Troy Alves, an IFFB bodybuilder and personal trainer from Phoenix, described the same problem from personal experience. Alves placed fourth at the 2003 Grand Prix Russia, sixth at the Dutch and English Grand Prix and eighth at the 2003 Mr. Olympia. The take was a practical one: if the diet is clean and the metabolism is fast, hunger pangs can be intense.

Another reason is that a liquid meal replacement may not make you feel as full as real food. A drink can contain protein and calories, but chewing, the volume of the food and digestion time also play a role. So what actually happens? Your stomach gets a signal for a moment, but that signal fades quickly.

A hungry body needs healthy fats too

Troy Alves recommended adding healthy fats to the menu. That doesn’t mean drowning your plate in oil. The idea is simpler: if a meal is too dry and low in fat, it can be digested quickly and your appetite comes back.

Practical options include flaxseed oil and a handful of raw, unsalted almonds or cashews. For breakfast you can add a tablespoon of natural nut butter or some avocado. For lunch and dinner, salmon works well, because it gives you protein and healthy fat in one go.

Honestly, this is where many people make their diet too “clean.” Everything is lean, dry and measured, yet the body keeps asking for more. A sensible amount of fat can make a meal more satisfying and keep your appetite better under control.

Water helps too. Troy Alves described drinking water throughout the day, at least a gallon a day. It fills your stomach and helps your body function normally. If you train a lot, sweat and eat high-fiber foods, fluid matters even more.

Protein and real food work better

Tevita Aholelei, an IFFB bodybuilder from Fullerton, California, placed 10th at the 2003 San Francisco Pro Show. The recommendation was straightforward: if shakes don’t stop your hunger, replace them with solid food.

That doesn’t mean a protein drink is bad. On some days it’s convenient. But if you’re constantly hungry, the focus should be on food you have to chew: eggs, fish, chicken, curd cheese, meat, legumes or other protein-rich options. Solid food takes up space in your stomach and sends your brain a stronger signal that you’ve really eaten.

If you’re still hungry, the solution may be two more meals during the day and a shorter gap between meals. This suits those with a high training volume especially well, or those whose weight won’t go up even though the food is solid.

Slow carbohydrates when you’re hungry

Mary Beth Augustine, an advisor at the New York City Continuum Center for Health and Healing and founder of Beth Israel Medical Center, introduced the idea of the glycemic index. It shows how quickly a food can raise your blood sugar after you eat.

Low-glycemic-index carbohydrates, for example in the range 1-50, provide longer-lasting fuel. High-index foods, in the range 71-100, are usually digested faster. If you eat a lot of fast-absorbing carbohydrates, your energy may rise at first, but your appetite soon returns.

The original recommendation was to try it and watch how your body responds: 30 percent of total calories from lean protein, about 40 percent from low to moderate GI carbohydrates, and the rest from heart-friendly monounsaturated fats and omega-3 fat. It was also recommended to get at least 30 grams of fiber a day.

Beans, with a GI of about 25-45, nuts and seeds can work well for regulating appetite. A small portion of beans, nuts or seeds alongside your main meal can be better than yet another sweet snack.

Practical checklist

• If a meal replacement leaves your stomach empty, swap some of them for solid food.
• Add a protein source to every larger meal, not just carbohydrates.
• Use a small amount of healthy fats: nuts, avocado, salmon or flaxseed oil.
• Choose low or moderate GI carbohydrates more often.
• Keep dietary fiber on the menu, especially through beans, vegetables, seeds and nuts.
• Drink water throughout the day, not just during workouts.

The most important thing is not to see hunger as the enemy. It’s feedback. If your stomach keeps demanding more, review the size of your meal, the amount of fat, the quality of your protein and the type of carbohydrates.

FAQ

Is 6 small meals a day always the best option?

Not necessarily. Some people do well on 6 small meals, others on larger, less frequent ones. If you’re hungry again right after a small meal, the portion may be too light or too low in fat.

Does a protein drink help with hunger?

Sometimes it does, but not always. If a drink leaves you feeling empty, try getting the same amount of protein from solid food. For many people, that keeps them feeling full for longer.

What should you do if your appetite comes back an hour after eating?

Check whether the meal contained enough protein, dietary fiber and healthy fats. If all of that is in place, you may need to eat more often or increase your total daily energy intake.

Author: Marko Tooming

Source: WHO – healthy eating.

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