Always Hungry Even After Eating Healthy? You Might Be Missing This One Key Nutrient
Always Hungry Even After Eating Healthy? You Might Be Missing This One Key Nutrient
Do you often feel hungry even after eating a full, healthy meal? Do you constantly crave different foods—even after having your breakfast, lunch, or dinner?
If yes, you might be missing one essential nutrient in your diet that plays a key role in hunger control and cravings.
According to American health expert Dr. Mark Hyman, a lack of one specific nutrient could be the reason why you feel tired,
experience constant food cravings, and struggle to stay away from junk food—even after eating “healthy.”
That nutrient is: Protein.
Protein Does More Than Build Muscles
Yes, protein isn’t just for building muscle. It plays a critical role in:
Suppressing hunger
Reducing cravings
Stabilizing blood sugar levels
Improving focus and mental clarity
Many people unknowingly consume too little protein, especially at breakfast and lunch, which leads to increased cravings, lower energy levels, and difficulty sticking to a healthy diet.
How Much Protein Do You Need Daily?
Dr. Hyman recommends including at least 30 grams of protein in every meal.
Studies have shown that eating 25–30g of protein per meal increases the release of fullness hormones such as:
GLP-1 (Glucagon-like peptide-1)
Peptide YY (PYY)
Cholecystokinin (CCK)
These hormones make you feel fuller for longer and reduce your urge to snack between meals.
Benefits of Getting Enough Protein
1. Keeps you feeling full and satisfied for longer periods
2. Reduces junk food cravings
3. Enhances energy levels and focus
4. Helps maintain and build lean muscle mass
5. Aids in blood sugar regulation
6. Supports metabolic and mental health in the long term
How to Increase Your Protein Intake
Dr. Hyman advises taking small, consistent steps to increase protein in your meals. Don’t aim for perfection right away.
Start by adding a few grams to each meal and build gradually.
Top Protein Sources for Vegetarians and Non-Vegetarians
Non-Vegetarian Protein Sources
Fish
Chicken breast
Lean meats
Eggs
Seafood
Red meat
Poultry
Nuts and seeds
Vegetarian Protein Sources
Lentils and pulses
Broccoli
Beans
Tofu
Dairy products (like milk and cheese)
Greek yogurt
Cottage cheese (paneer)
Nut butters
Soy products
Quinoa
Nuts and seeds
Edamame
Note
Feeling hungry all the time—even after eating healthy—might not be about willpower. It could be your body’s way of telling you it needs more protein.
Disclaimer:
This article is for informational purposes only and does not constitute medical advice. Please consult your physician or a certified nutritionist before making any major changes to your diet.
NBT does not take responsibility for the accuracy or impact of this information.
FAQs
FAQs: All About Protein, Hunger & Cravings
1. Why do I still feel hungry after eating a healthy meal?
It may be due to insufficient protein in your meal, which plays a key role in satiety and hunger regulation.
2. Can a lack of protein really increase food cravings?
Yes. Low protein levels can lead to imbalances in appetite-regulating hormones, making you crave junk and sugary foods.
3. How does protein help you feel full?
Protein triggers the release of hormones like GLP-1, PYY, and CCK that signal fullness to your brain.
4. How much protein should I eat per meal?
Experts recommend at least 30 grams of protein per meal for optimal hunger control and muscle support.
5. Is it important to eat protein at breakfast?
Absolutely. Protein at breakfast helps control cravings throughout the day and keeps your energy steady.
6. What are good vegetarian sources of protein?
Lentils, beans, tofu, Greek yogurt, cottage cheese, quinoa, nuts, seeds, edamame, and soy products.
7. What are the best non-vegetarian sources of protein?
Chicken breast, fish, lean meat, eggs, seafood, turkey, and red meat.
8. Can eating more protein help with weight loss?
Yes. Protein helps curb appetite, reduce calorie intake, and supports fat loss while preserving muscle mass.
9. What are signs that I might not be eating enough protein?
Constant hunger, muscle weakness, fatigue, poor focus, and intense food cravings.
10. Should I rely on protein supplements?
Whole foods are best. Use protein supplements only if you’re unable to meet your needs through regular meals.
11. Can too much protein be harmful?
Excess protein, especially from supplements, can strain the kidneys over time. Stick to balanced portions.
12. Do kids and teens need protein too?
Yes, especially during growth phases. Protein supports development, immunity, and brain health.
13. Is protein helpful for people with diabetes?
Yes. Protein helps stabilize blood sugar and reduce post-meal glucose spikes.
14. Do older adults need more protein?
Definitely. With age, muscle mass declines, and more protein helps maintain strength and prevent frailty.
15. Can protein build muscle without exercise?
Protein supports muscle repair, but resistance training is necessary to actively build muscle.
16. Is protein necessary in a low-carb diet?
Yes. In fact, protein intake is often increased in low-carb and ketogenic diets for satiety and energy.
17. How can I track my protein intake?
Use nutrition apps or read food labels. Aim for around 0.8 to 1 gram per pound of body weight, depending on activity.
18. Can vegetarians get enough protein without meat or eggs?
Yes. Combining plant-based protein sources ensures you get all essential amino acids.
19. Should I eat protein after workouts?
Yes. Protein post-exercise aids in muscle repair and recovery.
20. Do I need to drink more water with a high-protein diet?
Yes. Protein digestion requires water, and staying hydrated helps prevent digestive issues.
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