If you feel hungry after eating a healthy meal, this could be due to a variety of reasons:
Not Eating Enough: Your body needs a certain amount of calories to function properly and if you don’t consume enough food, your brain will send signals that you’re still hungry.
Lack of Satiety from Nutrients: Foods that are high in fiber and protein can promote feelings of fullness and satiety (22). If your meals lack these nutrients, you may not feel satisfied, even after consuming an adequate number of calories.
Eating Too Quickly: It takes time for your body to register that you’re full. If you eat too quickly, then you chew the food less, which results in reduced satiety, particularly when you eat large amounts of food (28).
Emotional or Boredom Eating: Sometimes we may mistake feelings of boredom or emotions such as stress or sadness for hunger, which causes us to overeat (29).
If you consistently feel hungry after healthy meals, it may be helpful to track your food intake and ensure that you’re consuming enough calories and nutrient-dense foods. Eating slowly and mindfully can also help promote feelings of satiety (19).
In addition, seeking support from a registered dietitian or therapist can help address any underlying emotional or psychological factors that contribute to overeating.
In our guide to 4 Macronutrients, we discussed the importance of consuming a balanced diet that includes carbohydrates, protein, fat, and fiber.