Here's why you are always hungry after breakfast

July 2, 2015 8:16 PM

If you're hungry soon after eating breakfast, here's why.

A large breakfast

Everyone has experienced that feeling when you head into that first meeting of the day, and your tummy starts to grumble as your energy levels start to plummet.

Needing to eat again so close after your first meal is not going to help you lose or maintain your weight, so what to do?

If you're hungry soon after eating breakfast, here's why.

You're Not Eating Enough CaloriesYour first meal of the day should range between 300 and 400 calories. If you're trying to lose weight, stick with the 300 to 350 range, and if you're trying to maintain weight, especially if you're working out, shoot closer to 350 to 400 calories. This is the perfect amount to fill you up and ensure you feel hungry for a small snack or your lunch.

What you are eating outweighs the quantityWhat you eat is even more important than how much. According to nutritionists Stephanie Clarke, R.D., and Willow Jarosh, R.D., of C&J Nutrition, ensure that every meal contains protein to stave off hunger, carbs to give you energy, and healthy fats to help your meal feel more satiating. Aim for at least 13 to 20 grams of protein, 40 to 55 grams of carbs, and 10 to 15 grams of healthy fats. Fiber is important too since it adds to that feeling of being full, so make sure your meal offers around six grams.

What you are eating

Loading up on sugary foods such as iced scones, muffins, or some granola bars will also leave you hungry since they offer a quick burst of energy that will soon come crashing down. If you can't give up these sweet treats, find ways to make them more filling.

You're Mistaking Symptoms For HungerHeadaches, fatigue, and fogginess can all make you feel the tell-tale signs of hunger, but could actually signal something else entirely. Feeling hungry can actually mean that you need more sleep at night, you're coming down with something, you're dehydrated, you're PMS-ing, you ate too much sugar, or your blood sugar levels are starting to drop. Take a second to think about how you're feeling and if you're actually hungry before you reach for something to eat.

You're in Need of a SnackYour breakfast should fill you up for three to four hours. If you went lighter at breakfast or ate early in the morning you'll feel hungry before lunch, and that's OK. That's what midmorning snacks are for. Grab a little something that offers protein, carbs, and healthy fats, and keep it to under 150 calories.

A Few Good BreakfastsIt doesn't take much to have a better breakfast, so if you're unsure about what to eat, here are some great choices.

Watch this clip on the science of hunger.