If you are trying to lose weight you don’t want to be stopping mid-morning for an unhealthy snack to fill the hole where your breakfast should be.
Skipping breakfast is never a good idea, but what if you eat breakfast but still feel these urges to snack? Perhaps there is a reason why you are hungry after breakfast, here are a few potential reasons:
#1: You have not eaten enough calories
Feeling hungry mid-morning could simply be down to you not eating enough.
For those looking to lose weight try to aim for between 300 and 350 calories for breakfast, while those looking to maintain their current weight should aim for between 350 and 400 calories.
#2: You are missing an important nutrient
Every meal should consist of 4 main nutrients; protein, carbohydrates, fibre and healthy fats.
The protein is slow to digest so will help stave off hunger, the carbs can help provide you with energy, while the fibre helps to fill you up. Finally the healthy fats can help provide satiety.
Try to aim to consume the following:
- 13-20 grams of protein
- 40-55 grams of carbs
- 10-15 grams of healthy fats
- 6 grams of fibre
#3: You are eating the wrong food
There are certain popular breakfast foods that your body will burn through quickly, resulting in food cravings mid-morning. These include toast, pancakes and certain cereals.
Many of these foods contain sugar that will give your blood sugar levels an initial spike that inevitably crashes, which results in more cravings for sweet sugary snacks.
#4: You mistake other symptoms for hunger
Sometimes you will mistake the symptoms such as headaches and fatigue for hunger, when it could simply be your body telling you that you need a little extra sleep, or perhaps that you need a drink.
The next time you feel hungry mid-morning take a moment to think about the symptoms that you are feeling, perhaps you are not hungry at all.
So what should you eat for breakfast?
To avoid feeling hungry after breakfast I would suggest you try one of the following food suggestions:
- Eggs on wholegrain toast; which will provide you with the nutrients to curb hunger
- Oatmeal; but prepare it with soy milk with protein powder instead of water
- Yoghurt; mixed with fresh fruit and nuts
These suggestion should ward off those mid-morning cravings, but even if they don’t it is not the end of the world as a healthy snack wont ruin your weight loss efforts.
Keep some fresh fruit handy, or a handful of nuts. They will help curb those cravings without ruining your diet.