Today’s blog post is all about how to stop feeling hungry after eating. Because it’s one of the worst feelings in the world to have a meal and instantly be thinking about food and when you can eat again.

I’m going to talk through why this happens and the specific skills you need to work on to learn how to stop feeling hungry after eating.

There’s usually two main reasons why you’ll still feel hungry after eating a meal:

1. You didn’t eat enough (or any!) protein

2. You didn’t eat enough (or any!) veggies

A meal made up of just carbs and fat, while delicious (which also matters!) will not fill you up. And if it does it’s because you had to eat A LOT in order to do so and then you end up feeling bloated, stuffed and uncomfortable. Not fun.

Ok, so what do I need to eat to learn how to stop feeling hungry after eating?

Prioritizing protein and veggies at meals is essential to feel full and satisfied after meals. But let’s be honest…I’m not telling you something you don’t already know…which means the key is learning HOW to do that in a way that’s actually doable.

Here’s what you shouldn’t do: clean out your fridge and pantry, plan every meal for the next 7 days, swear off carbs and promise yourself you’re going to “be good” starting on Monday. We both know that lasts for a hot second before it’s too hard and restrictive and you’re back to fast food or eating snacks for lunch everyday.

So, let’s try a slow and steady approach instead.

Start with ONE meal. Not all 3. Identify 3 efficient protein options and 3 non starchy veggie options for that one meal (if it’s breakfast, veggies get tricky for some folks so consider high fiber here too!). Use these infographics for ideas.

(Quick side bar: an efficient protein is a food that is made up mostly of protein with a little bit of carb/and or fat).

For instance, maybe you can do greek yogurt, scrambled eggs or a smoothie with whey protein. You could do veggies with the omelette and for the yogurt bowl and smoothie, add in some high fiber berries.

Shop for those items and then practice planning and making those meals for a couple of weeks. Don’t do anything to lunch or dinner (seriously).

Notice what you notice. Are you fuller after you eat? Are you able to go longer before you get hungry or start thinking about food? What are you energy levels and mood like throughout the morning?

The answers to those questions will give you all the info you need to know if you’re on the right track to learning how to stop feeling hungry after eating.

Then after a couple of weeks, as it feels easier to shop for, plan and make those breakfasts, choose another meal to start working with. Lunch OR dinner (not both at the same time!).

And go through the same process. Identify 3 protein and 3 non starchy veggie options. Then add in a carb to round out the meal.

Some more ideas: deli turkey, frozen chicken tenders in the air fryer, canned tuna. You can do a turkey sandwich with a big side of raw veggies with dip. Throw the chicken tenders over a bag of lettuce and some grape tomatoes. Scoop the canned tuna with bell pepper and cucumber slices (and some yummy crackers too for your carb!)

And again, notice what you notice. Do you still get a 3pm snack craving? Are you feeling hungry as soon as you stop eating or are you more satisfied? How do you feel by the time you get to dinner?

Do this for a couple of weeks. Then add dinner.

Now, in a matter of 5-6 weeks you’ve made some pretty big changes to what, why and how you eat…but without any overwhelming, drastic changes. Which means you can keep going long term so you can feel more at east around food and in your body.

Next on your reading list:

1. This blog post which talks all about portion sizes and how often you should be eating

2. This episode of The Diet Diaries which is like a crash course on protein

3. This blog post with my top 3 tips on how to change eating habits permanently

4. Why am I hungry all the time?

5. Why am I always hungry at night?
   

sign up for my weekly email