Finding Yourself Hungry After Dinner

I hear a lot of my clients talk about feeling hungry after dinner. They feel that they ate well, but can’t quite put their finger on why their stomachs are growling shortly after mealtime. If this sounds familiar to you, then it’s time to do a check-in to see what factors are contributing to your post-dinner hungries.

Here are six questions to consider:

1. Did you skip breakfast? If you skipped breakfast, this can leave you feeling hungry throughout the day since your metabolism was kick-started later. Regardless of the time you wake up, try to eat within an hour of getting up and balance out your brekkie with proteins, carbohydrates and fats to keep you satiated longer.

2. Did you drink enough water? Sometimes thirst presents itself as hunger. My suggestion is to start with a glass of water or your favourite hydration beverage first (watch the sugar!) and wait it out. Sometimes adding flavour to your water or a nice caffeine-free tea will do the trick.

3. Did you load up on carbs? Sometimes when we eat too much, especially carbohydrates with lots of sugar, it can cause our bodies to believe we are hungry when we are not. Fructose in particular can trick your brain into thinking that your body needs more food, even after you have eaten. Have you ever gone for a large pasta dinner with garlic bread and a sugary soft drink, only to then feel hungry within an hour? This is why.

4. What have you eaten in the last 24 hours? Consider if you have eaten enough today, what you ate and when. Did you go a long time between meals? Did you get enough non-starchy vegetables? Was your dinner balanced? Thinking about everything you’ve consumed, and at what times, will help you figure out why you’re still hungry.

5. What are you doing and feeling right now? Sometimes we eat because we are bored or emotional. Food can serve as a distraction or a comfort, so instead of focusing on your hunger, consider what other thoughts, feelings and emotions might be driving your desire to raid the cupboards.

6. What would you have if you did eat? Depending on your answer, you can figure out if what you’re feeling truly is hunger or just a craving. If it’s hunger, be sure to stick to your plan and align what you eat with your goals: include some protein, fats and non-starchy veggies. It’s best to limit carbs before bedtime if there is no workout planned. On the other hand, if you have a craving, the common response is bread, cookies, chocolate…usually high fat or simple carbs. Asking yourself this question can bring awareness to what your body wants and needs and can help reduce the likelihood of you eating a whole bag of chips.

It’s important to explore what is going on in our subconscious when it comes to hunger. Ask first and discover - then you can make better choices.

Here are some tips to encourage more mindful eating:

#1: Sit down to eat.

#2: Chew slowly.

#3: Savour your food.

#4: Simplify by putting healthy foods you like in places you can easily see.

#5: Ask yourself while eating “Am I enjoying this right now?”

It is time to stop playing the post-dinner hunger games. Learning the ‘why’ is just as important as the ‘how’.

“May the odds be forever in your flavour!”