Are You Hungry an Hour After You Eat? Here's Why (and What's Missing From Your Plate)

Published on 10/15/2018 at 11:47 AM

You sit down to breakfast, enjoy a bowl of oatmeal with fruit, then an hour later, you feel so hungry that you can't think straight. But you just ate. Why are you so hungry again? Sound familiar? NASM-certified personal trainer Sam Altieri (@saltylifts on Instagram) has the simple reason, explained in this Instagram post.

Can you spot the difference? The formula on the left is mostly carbs with a little protein, and the formula on the right includes fat. If you're hungry one or two hours after you eat, it's probably because your meal or snack is mostly carbs or a combination of carbs and protein.

"Fat is much slower to digest and has the power to keep you fuller longer. Protein fills you up *while* you're eating but fat *keeps* you full," Sam explained in her caption. "When combined with lean protein and some carbs, a small serving of healthy fats can add richness and satisfaction to your meals and snacks." This can not only help you stay full for four or five hours which helps you consume fewer daily calories, but it can also prevent you from overeating — see how eating healthy fats can help with weight loss?

Here are some sources of healthy fats you can include in your meals:

Avocado
Whole eggs
Nuts
Seeds
Extra-virgin olive oil
Salmon

Sam reminded us that "No, fat does NOT make you fat. Only eating too many calories can do that." She typically eats three big meals a day and aims to get 15 to 20 grams of fat per meal. So the next time you sit down to a plate of yumminess, make sure it's following the formula on the right. Aim to add a small portion of fats such as:
⠀

One tablespoon of nut butter to oatmeal, toast, fruit, or protein smoothies
One-quarter to one-half an avocado to meals such as on toast, with eggs, on your salad, mashed into guacamole to use as a veggie dip, or add to your smoothie
Instead of an egg-white-only omelet, use one to two whole eggs and half a cup of egg whites
Add a one-tablespoon sprinkle of seeds or nuts on top of protein pancakes, salads, a smoothie, or whole grains
Use one tablespoon of olive oil to cook any meat or plant-based protein

Here are some meal and snack ideas that have a combination of carbs, protein, and healthy fats.

Maple-Roasted Butternut Squash, Kale, and White Bean Salad

Massaged kale is topped with warm maple-cinnamon-roasted butternut squash, white beans for protein, cucumbers and almonds for a satisfying crunch, and raisins for a little added sweetness.

Calories: 426
Fat: 9.5 grams
Carbs: 78.8 grams
Protein: 19.1 grams

Get the recipe: maple-roasted butternut squash, kale, and white bean salad

Sweet Potato, Tofu, and Avocado Bowl

This bowl tastes perfect on its own, but adding a little crunchy texture with some chopped salted cashews makes it even more delicious.

Calories: 366
Fat: 22.9 grams
Carbs: 23.6 grams
Protein: 19.5 grams

Get the recipe: sweet potato, tofu, and avocado bowl

High-Protein Overnight Oats

The only thing better than the maple-pecan-vanilla flavor is the fact that it follows the nutritionist-designed breakfast formula for weight loss.

Calories: 366
Fat: 13.7 grams
Carbs: 42.1 grams
Protein: 20.5 grams

Get the recipe: maple vanilla overnight oats

Tofu, Broccoli, and Cauliflower Sheet-Pan Meal

This recipe includes all the essentials you need for losing weight: protein, healthy fats, and fiber. And the best part is it's a one-pan meal, so it's easy to make and even easier to clean up!

Calories: 368
Fat: 19.4 grams
Carbs: 15.5 grams
Protein: 35.5 grams

Get the recipe: tofu, broccoli, and cauliflower sheet-pan meal

Mediterranean Scramble

This breakfast takes about five minutes to make, and five to 10 minutes to eat; it's well worth getting up 15 minutes earlier for.

Calories: 470
Fat: 18.1 grams
Carbs: 37 grams
Protein: 22 grams

Get the recipe: spinach and sun-dried tomato scramble

Sesame Ginger Quinoa Salad

Quinoa is anything but boring in this sesame-ginger salad with protein-packed edamame, crunchy cabbage, and rich sesame oil. Eating the colors of the rainbow is always good for your health, and all the different flavors in this salad work perfectly together.

Calories: 363
Fat: 14.4 grams
Carbs: 43.4 grams
Protein: 15 grams

Get the recipe: sesame ginger quinoa salad

High-Protein Banana and PB Snack

For a pre- or post-workout snack, this banana smeared with peanut butter (mixed with protein powder) couldn't be easier.

Calories: 158 for one serving
Fat: 4 grams
Carbs: 17.4 grams
Protein: 13.6 grams

Get the recipe: banana and PB snack

Baked Salmon and Veggie Dinner

This one-sheet salmon supper is an ideal meal to enjoy after a tough strength-training session. You can up the carbs by enjoying this meal with a little cooked brown rice or quinoa.

Calories: 416
Fat: 21.4 grams
Carbs: 13.5 grams
Protein: 47 grams

Get the recipe: baked salmon and veggie dinner

Chocolate Almond Coconut Protein Balls

Did I mention they taste just like a Tootsie Roll? Chewy, chocolaty goodness.

Calories: 159 for three balls
Fat: 7.2 grams
Carbs: 18.6 grams
Protein: 7.8 grams

Get the recipe: chocolate almond coconut protein balls

Blueberry Cheesecake Smoothie

Sweet and creamy and such a vibrant color, this breakfast will remind you of cheesecake drizzled with blueberries.

Calories: 350
Fat: 11.7 grams
Carbs: 48 grams
Protein: 15.9 grams

Get the recipe: blueberry cheesecake smoothie

Overnight Hemp Seed Cereal

For the overnight-oats-obsessed, here's a variation you have got to try that's high in protein and lower in carbs!

Calories: 364
Fat: 19 grams
Carbs: 32.6 grams
Protein: 19.1 grams

Get the recipe: overnight hemp seed cereal

Chocolate Almond Protein Bars

These satisfyingly chewy bars are the perfect snack before or after a workout, but they taste so sweet and cookie-like, your taste buds will easily call them dessert.

Calories: 166 for one bar
Fat: 6 grams
Carbs: 17.6 grams
Protein: 12.8 grams

Get the recipe: chocolate almond protein bars

Hummus Deviled Eggs

This deviled eggs recipe replaces mayonnaise with hummus for a protein-packed snack that you'll want to eat on the regular.

Calories: 94 for one
Fat: 6.0 grams
Carbs: 4.3 grams
Protein: 6.4 grams

Get the recipe: hummus deviled eggs

Smoatmeal

Make a bowl of smoatmeal! It's one part smoothie and one part oatmeal, which equals all parts awesome.

Calories: 369
Fat: 7.2 grams
Carbs: 62.6 grams
Protein: 18.2 grams

Get the recipe: smoatmeal

Peanut Butter Brownie Bites

If you're craving something sweet and chocolaty, using plant-based protein powder mixed into the batter offers more protein than regular vegan brownies, but you won't taste any difference.

Calories: 124 for one
Fat: 7.2 grams
Carbs: 12.6 grams
Protein: 5.1 grams

Get the recipe: peanut butter protein brownie bites

Almond Strawberry Banana Soy Yogurt Smoothie

This recipe may be basic, but it's still delicious!

Calories: 358
Fat: 13.5 grams
Carbs: 47.9 grams
Protein: 15 grams

Get the recipe: almond strawberry banana soy yogurt smoothie

Lemon Coconut Protein Balls

Here's a summery-tasting, refreshing snack you can whip up in under 20 minutes.

Calories: 147 for three balls
Fat: 9 grams
Carbs: 12 grams
Protein: 7.2 grams

Get the recipe: lemon coconut protein balls

Mexican Tempeh Quinoa Salad

Spice up your quinoa salad routine with a Mexican tempeh quinoa salad.

Calories: 353
Fat: 13.4 grams
Carbs: 45.3 grams
Protein: 17.4 grams

Get the recipe: Mexican tempeh quinoa salad

Salmon Buckwheat Bowl With Pesto

A simple dinner that's full of flavor.

Calories: 517
Fat: 28 grams
Carbs: 39 grams
Protein: 30 grams

Get the recipe: salmon buckwheat bowl with pesto

Overnight Breakfast Cookie

You want cookies for breakfast. We get it — we want them, too. So make this breakfast cookie!

Calories: 328
Fat: 8.4 grams
Carbs: 45.2 grams
Protein: 20.8 grams

Get the recipe: chewy, cinnamony breakfast cookie

Creamy Banana Cashew Overnight Oats

You'll love this low-sugar, high-protein overnight oatmeal recipe that's oh-so-creamy and naturally sweet. The secret? Mashed chickpeas and banana.

Calories: 368
Fat: 11.1 grams
Carbs: 55.5 grams
Protein: 15 grams

Get the recipe: low-sugar, high-protein overnight oatmeal

Vegan Banana Almond Bread With Protein

Sweet and moist on the inside and crispy on the outside, this banana bread tastes delicious on its own but would be even better smeared with nut butter.

Calories: 188 for one slice
Fat: 4 grams
Carbs: 31.9 grams
Protein: 8.2 grams

Get the recipe: vegan banana bread

Chocolate Peanut Butter Overnight Oats

These chocolate peanut butter overnight oats offer all the delicious sweet taste you crave.

Calories: 403
Fat: 19.6 grams
Carbs: 48.3 grams
Protein: 15.2 grams

Get the recipe: chocolate peanut butter overnight oats

Tofu Scramble With Kale and Sweet Potatoes

This tofu scramble is bursting with an addictive savory-sweet flavor.

Calories: 264
Fat: 15.8 grams
Carbs: 16.6 grams
Protein: 18.8 grams

Get the recipe: tofu scramble with kale and sweet potatoes

Pineapple Kale Smoothie

Full of sweet creaminess, this pineapple kale protein smoothie is soon to become a favorite recipe.

Calories: 356
Fat: 12.1 grams
Carbs: 53.5 grams
Protein: 15 grams

Get the recipe: pineapple kale smoothie

Don't forget the healthy fats!