Why You’re Hungry Again Just 1–2 Hours After Eating (And What to Do About It)

Have you ever finished a “healthy” meal, only to find yourself rummaging through the pantry an hour or two later? You’re not alone.

I recently made a batch of potato zucchini fritters with apple mash on top. They were delicious, light, and nourishing. But here’s the thing: even though I added two eggs for three people, the meal was mostly carbs. Within two hours, all three of us, my husband, my son, and I, were hungry again. Normally, we feel satisfied for at least 3–4 hours.

That quick return of hunger wasn’t because something was “wrong” with me. It was because the meal was missing the right balance of carbs, protein and healthy fats.

Why Carbs Alone Don’t Keep You Full for Long

Carbohydrates are our body’s quickest source of energy. They digest fast, giving you a burst of fuel. But without enough protein and fat to slow digestion, your blood sugar rises quickly… and then drops. That drop is what leaves you hungry again soon after eating.

Think of carbs like kindling on a fire, they light up fast but burn out quickly. Protein and healthy fats are like the big logs that keep the fire steady and lasting.

The Missing Ingredients: Protein + Healthy Fats

When you pair carbs with protein and fat, you create a meal that keeps your energy and hunger levels more stable. Here’s why:

• Protein helps repair muscles, supports hormones (especially important in perimenopause/menopause), and slows digestion.

• Healthy fats (like avocado, olive oil, nuts, seeds) keep you satisfied, stabilize hormones, and give your brain long-lasting energy.

How to Make Meals More Satisfying

Using my fritter meal as an example, here’s how I could have built in more staying power:

• Add protein: Serve with Greek yogurt, cottage cheese, smoked salmon, or even a handful of roasted chickpeas on the side.

• Add healthy fats: Drizzle olive oil over the fritters, add avocado slices, or sprinkle sunflower seeds or walnuts on top.

Other simple swaps:

• Oatmeal → add chia seeds, almond butter, or protein powder

• Salad → add chicken, tuna, beans, or eggs + olive oil dressing

• Pasta → add ground turkey or lentils + parmesan and olive oil

If you find yourself hungry shortly after a meal, it doesn’t mean you’re “broken” or “bad at eating.” It just means your body is asking for more balance.

The good news: balanced meals don’t need to be complicated. A drizzle of olive oil, a handful of nuts, or an extra egg can completely change how long you stay satisfied.

So next time you notice your stomach rumbling soon after a meal, check in with a simple question:
👉 Did I include some protein?
👉 Did I add healthy fats?

If the answer is “not really,” now you know how to adjust for next time.

✨ Imagine how much easier it will feel to avoid overeating or constant snacking when your meals actually carry you through for 3–4 hours. That’s food freedom, no restriction, no rules, just listening to your body and giving it what it truly needs.

💛 Want to finally feel free around food?

I help women rebuild a peaceful, guilt-free relationship with eating, without restriction, shame, or overwhelm.

Follow me 👉 @silke.holguin_health.coach for simple, sustainable tips that actually work.

Your Health Coach & Food Freedom Coach, Silke 💖

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If you enjoyed this article, you will love my 5 Small Changes to Stop Overeating - for women who are tired of overeating, bingeing and finally want peace with food:

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