It’s a common situation: you’ve eaten a big meal and an hour later, you’re hungry again. Why? Dips in our blood sugar prompt “hunger pangs two to three hours after eating a meal” – as well as dips in energy and mood – according to Professor Tim Spector, scientific co-founder of Zoe. If you’re someone whose energy falls in the afternoon, then chances are it’s due to plummeting blood sugar levels.
This occurs after we’ve eaten refined, carbohydrate – and/or sugar-rich foods, which spike our blood sugar – and what goes up must come down. According to research by Professor Spector and his team at Zoe – who surveyed 1,000 people – one in three men and one in four women experience these blood sugar dips regularly.
Not only are the sugar dips associated with mood and energy changes, but also with eating your “next meal 30 minutes before people who don’t have these dips,” Professor Spector explains. These people tend to eat, on average, 300 added calories over the course of the day.
While it’s not abnormal to experience hunger so soon after you’ve eaten, it doesn’t mean it’s healthy, either. The good news? You can prevent sugar dips and thus prevent being always hungry, while keeping your mood and energy levels balanced too.
Below are a few expert tips on what to do if this applies to you and you’re always unnecessarily hungry.
Eat a balanced breakfast
Breakfast really is the most important meal of the day – if you select to eat it. Professor Spector switched his muesli – many kinds of which create blood sugar spikes and dips – for full fat yogurt with nuts and seeds, which keep him going through lunch, no snack required. He recommends adding a source of healthy fats, fibre and/or protein to each meal to maintain balanced blood sugar levels.
Exercise
One of Professor Spector’s top tips is to exercise, so make movement a priority in your daily routine. Bonus points for resistance training or anything that will help you build muscle. “Muscle mass acts as a reservoir for sugar, removing it from the blood to use as fuel,” says Rhian Stephenson, nutritionist and founder of Artah. “When we lack muscle mass, it becomes harder to get rid of excess blood sugar, which makes us more susceptible to insulin and blood sugar spikes.”
Get enough electrolytes
One of the best things you can do to help ward off hunger pangs is to introduce a daily helpings of electrolytes into your diet. “Electrolytes are needed for the body to function properly and influence everything from cognition and mood to energy and appetite,” she explains. “When these essential minerals are imbalanced, the body increases appetite and cravings in an attempt to replenish the nutrients it needs, which can create a false sense of hunger.” Avoid sugar-rich, electrolyte-infused energy drinks, though.
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