Feeling hungry after dinner can be frustrating and confusing, particularly when you’ve already eaten your last meal of the day. For many of us, this surge of hunger comes on with a vengeance, even after we’ve made the effort to eat a hearty evening meal. One common reason: Your meal may not be balanced — if it’s missing protein, fiber, or healthy fats, it can leave you unsatisfied. Another reason could be eating too fast, which doesn’t allow your brain enough time to register fullness. If you’re working on losing weight or maintaining momentum, that post-dinner hunger can feel like a stumbling block. But don’t panic — there are plenty of reasons this occurs, and easy adjustments such as incorporating nutrient-rich snacks or decreasing your eating speed can help linger around that post-dinner hunger.
What’s the Difference Between Hunger and Cravings?
Identifying whether you’re feeling hunger or a craving after dinner is critical to managing your eating well. Physical hunger builds gradually and is how your body asks for fuel. Some signs you may notice are a growling stomach, low energy, or trouble focusing.” By contrast, cravings tend to be set off by feelings (like stress or boredom) or by specific circumstances (like watching television or scrolling on your phone). As Brannon Blount, RD, owner of Brannon in Balance Nutrition in Danville, Va., advises, take a moment to determine if you’re actually hungry or if something else is at the root of your desire to eat. Listening to your body’s fullness signals and considering what you need — be it energy, vitamins, or emotional support — can help create healthier habits as the day goes on.
18 Reasons You Are Still Hungry After Dinner
Wondering why you’re still hungry after dinner? There could be several reasons… You may not be eating nutrient-rich foods such as protein, fiber, or healthy fats that help fill you up longer, she says. Or you might be eating too fast, not drinking enough water, or going through hormonal shifts that impact appetite. Stress, sleepless nights, or even some medications can also contribute to feeling hungrier than usual.
1. You’re Not Eating Enough
If you’re losing weight, or in other words have a calorie deficit, you may be under eating or not getting in enough calories, especially if you are angling to get ready for spring and summer, and that can end up being counterproductive, and then you are left even hungrier post-dinner. When you’re active, your body requires more energy, and underfueling can leave you feeling undernourished. This can result in issues such as nutrient deficiencies, a slower metabolism, and fatigue, according to Blount. To combat this, track your food intake and set calorie goals based on your activity level. If you are dutifully reaching your targets time and again, but you still find yourself feeling hungry all the time, you might need to step up and set a different target for yourself with sufficient caloric intake.
The next thing that could affect your body and mind is a deficit of sleep. When we have poor sleep, it leads to feelings of hunger as the hormones that tell you to feel hungry or full are impacted because of poor sleep,” she says. Studies indicate that disruptions to sleep can contribute to overeating and poor food choices. Women not getting enough shut-eye tended to consume less whole grains and more added sugar, for instance, according to one study. Getting enough sleep is good for your general well-being and crucial for regulating hunger pangs. A 2022 review noted that long-term poor sleep can decrease levels of leptin, the satiety hormone that encourages feelings of fullness. The authors also pointed out that the lower leptin levels are frequently due to ghrelin levels going up, which also changes appetite. According to the Centers for Disease Control and Prevention (CDC), adults should sleep a minimum of 7 hours a night for physical and mental health.
2. You Might Be Thirsty
The notion that your body can mistake thirst for hunger is a common myth, but the Cleveland Clinic explains that dehydrated people frequently misinterpret signals from their brains. If you find yourself craving a snack after dinner, try drinking a glass of water, hot tea, or sparkling water before grabbing something to eat. Those options can hit the spot when it comes to hydration without the added calories, according to Jennifer Rawlings, RDN, owner of My RDN Coach in Charlotte, North Carolina.
3. You’re a Chronic Meal Skipper
When you are skipping meals earlier in the day, you may be more likely to be hungrier at night. Blount adds that meal spacing is key to both weight loss and appetite control. She counsels her clients against skipping meals and instead encourages eating balanced meals and snacks consistently so they never get so hungry that they overindulge. Rawlings agrees, adding that every three to four hours of the day, best to eat, to keep hunger at bay.
4. You’re not eating enough protein
Getting enough protein is important for appetite regulation, as noted by the authors of a 2020 review. Protein has hunger-fighting properties that lower the amount of ghrelin, your body’s hunger hormone, as well as help up the production of PYY and GLP-1 hormones responsible for hunger regulation. How much protein you should eat each day depends on your height, age, and whether you want to lose or gain weight. Incorporate foods that help meet your needs that are high in protein, animal products, or plant-based foods. Having a source of protein in every meal will prevent you from getting too hungry and keep you feeling full longer.
5. Your diet lacks fiber
Fiber is important for appetite regulation instead, as it is associated with the regulation of gastric emptying and perceived satiety, which may keep you feeling full longer. The release of appetite-reducing hormones and the production of short-chain fatty acids, both of which have fullness-promoting effects, are also influenced by a high fiber intake. It’s worth emphasizing that there are different types of fiber — soluble fiber, which becomes a soft, gel-like substance during digestion and absorbs water, and insoluble fiber, which passes through the intestine undissolved and does not absorb water. Research has indicated that soluble fiber is more satiating than insoluble fiber.
In order to keep your appetite well controlled, it’s a good idea to eat high-fiber foods, such as oatmeal, flaxseeds, and sweet potatoes. The best way to make sure you’re getting enough fiber is to eat a diet consisting mostly of whole, plant-based foods, including fruits, vegetables, nuts, seeds, legumes, and whole grains.
6. You’re eating too many refined carbs
When it comes to satiety, not all carbohydrates are made equal, according to a 2022 review of scientific literature. Though protein and some carbohydrates can help keep us full, refined carbs — which are common in highly processed foods — tend to be lacking in fiber, vitamins, and minerals. These ultra-processed carbs are broken down rapidly and turned into glucose, causing spikes in blood sugar levels and increases in insulin, the hormone that moves sugar into your cells. After sugar is pulled from your blood by insulin, it can cause a drop in blood sugar levels, which tells your body it needs more food.
To break this cycle, consider reducing your intake of refined carbs and replacing them with nutrient-dense whole foods such as vegetables, fruit, legumes, and whole grains. These foods are carb-heavy but also fiber dense, which means your appetite is very well controlled.
7. Your diet is low in fat
If you’re frequently hungry after you have dinner, it may be due to your diet being low in fat, which helps keep you satisfied. Fats take longer to digest, have a slower gastrointestinal transit, and stay in your stomach for a longer time. Fat also triggers the release of fullness-promoting hormones such as CCK, GLP-1, and PYY, which tell the heart that you’re satisfied. Incorporating high-fat, healthy food like avocados, olive oil, and eggs will keep you satiated longer. Attorney fats, actually medium-chain triglycerides (MCTs), which are present in coconut oil (the richest MCT food source) and omega-3 fatty acids from oily seafood such as salmon, tuna, and sardines, unravel protections on appetite. Don’t ignore plant-based foods such as walnuts and flaxseeds, which are rich in omega-3s as well. Incorporating these nutrient-dense, high-fat foods into your meals can significantly help in staving hunger.
8. You’re not drinking enough water
If, after dinner, you are still hungry, it could be due to the fact that you are not drinking enough water. In addition to its well-known health-promoting benefits for the brain, heart, skin, and digestive health, water also plays a surprising role in helping to control hunger. Studies indicate that if you drink some water before your meal, it may reduce the number of calories you eat during it. One 2016 Trusted Source study found participants who drank 2 cups of water before eating consumed 600 fewer calories. Dehydration actually often feels like hunger, which can cause you to eat more. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDKTrusted Source), drinking 1–2 glasses of water can your hunger pangs. Doctors suggest that adults drink six to eight 8-ounce glasses of water daily. Adding water-rich foods such as non-starchy fruits and vegetables (like cucumbers and watermelon) and soups will further increase your hydration and reduce unnecessary snacking.
9. You’re Rushing Through Your Meal
If you’re eating too fast, your body might not have had enough time to start registering fullness, and, as a result, you may find yourself hungry after a meal. Slowing yourself down and being mindful about eating can help, according to the Harvard T.H. Chan School of Public Health. Blount recommends really enjoying each and every bite, eating small bites, and chewing your food well to help you from overdoing it. Research also advises stopping when you’re 80 percent full. Put away all distractions, including screens, and give yourself at least 20 minutes to eat so your body can process the registering of fullness.
10. You Didn’t Have Dessert
If you’re someone who would like a little something sweet to top off a dinner, you’re not alone. “After a while, eating dessert every night becomes a habit,” says Blount, “but it’s all about balance. Restricting certain foods often backfires, creating a cycle of craving, overdoing, and guilt. Blount, on the other hand, recommends that her clients let themselves eat dessert sometimes when they really want it. Miraculously enough, this tends to result in less frequent cravings over time as it frees the mind from restriction from dessert.
11. Your blood sugar dips
If you go for snacks after dinner, it may be because your blood sugar has dropped. Carbohydrate-rich foods break down into glucose (a type of sugar) when you eat them, and this glucose enters your blood. This is what all of your cells and your brain use for energy, but when blood glucose levels increase, your body produces insulin, a hormone that aids in lowering these levels. If they drop too rapidly, you may feel an energy lull that drives you to desire food (and its accompanying calorie injection) to bring you back up to pace. This cycle can leave you feeling hungrier, even after filling up.
Some studies seem to indicate that blood sugar drops may increase hunger and lead to consuming more calories. This can depend on things like your metabolism, how much you do all day, and what you eat. Researchers advise opting for foods that are more sustaining over longer periods of time and help sustain balanced blood sugar levels throughout the day. Once aware of how your body reacts to certain foods, you can select foods that are working for your body and will keep you full longer.
12. You’re taking a medication that increases appetite
If you’ve been hungrier than usual, it might be one of the drugs you take. Most drugs have side effects, and one of them is making you hungry. For instance, atypical antipsychotics (e.g., olanzapine [Zyprexa], quetiapine [Seroquel], risperidone [Risperdal]) and antidepressants (e.g., mirtazapine, tricyclic antidepressants) can promote appetite. Other medications that can have the side effect of increasing appetite include antihistamines such as hydroxyzine (Vistaril) and diphenhydramine (Benadryl), steroids like prednisone, and antiseizure drugs like valproic acid, pregabalin, and perampanel (Fycompa). This effect can even occur with birth control that contains progesterone.
If you believe your medication is making you hungry all the time, speak to a medical professional about it. They might recommend another medication or devise a plan to cope with this side effect. Understanding how the body interacts with medications will help you better address issues of appetite.
13. You’re not getting enough sleep
If you’re not sleeping enough, it could be affecting your body and mind in ways that promote appetite. Although it’s not entirely understood how sleep deprivation directly leads people to feel hungrier, studies indicate that lack of sleep influences hormones that govern the feeling of hunger and fullness. Research shows sleep problems lead people to eat more, and less healthfully. For example, women who didn’t sleep well consumed less whole grains and unsaturated fat and more added sugars.
Chronic poor sleeping can also change hormones such as leptin, the satiation hormone that causes us to feel full, and ghrelin, which stimulates hunger. Lower leptin and higher ghrelin levels may have a dramatic impact on appetite, according to a 2022 review from Trusted Source. According to the Centers for Disease Control and Prevention (CDC), adults should get at least 7 hours of sleep every night if they want to be healthy and eat right.
14. You’re feeling stressed
If you are stressed, it might be the reason you are hungry all the time. Too much or chronic stress is linked to an increased appetite, largely due to its action on the hormone cortisol, which triggers hunger. The Trusted Source is saying that stress makes you want to eat, and eat specifically comfort foods that are high calorie, salty, or savory. Chronic stress increases levels of cortisol, which can lead to cravings or altered eating habits, Dr. Planells explains. This is why, when stressed out, many individuals consume more, seeking energy to fight back in a hollow body.
Stress also derails the balance of hormones such as ghrelin (the hunger hormone) and leptin (which tells us we’re satiated). Lack of sleep, sometimes caused by stress, can raise ghrelin levels and reduce the production of the hormone leptin, which signals that we’re full — making you even hungrier. Emotional eating due to stress can lead to an over-eating of sugary and fatty foods, as the brain seeks comfort foods to lift the mood. One is that as many as 40 percent of people eat more calories when they are stressed because stress activates the reward system in the brain, Dr. Kaplan says.
15. Your hormones are changing
For females, hormonal fluctuations can often make you feel suddenly hungry at different times. For instance, decreased estrogen levels during menopause or at certain points in your menstrual cycle may cause an increased appetite. Similarly, decreased levels of progesterone can also lead to hunger pangs. The stress hormone cortisol tends to be higher during the first days of your period, which needs calories to produce. Conditions such as polycystic ovary syndrome (PCOS), which brings higher testosterone levels, can also increase hunger from shifting hormones.
Hormone changes during pregnancy are another instance when appetite can strike stronger than usual. Moreover, natural cycles such as the menstrual cycle can lead to a decrease in serotonin secretion, which can add to depression and hunger pangs. These hormonal changes are a part of life but can have a big effect on your hunger and eating patterns.
16. You eat while you’re distracted
If you often eat on the go or while engaged with electronics or talking to others, you may be the reason you’re still hungry. Distracted eating is linked to a higher appetite, increased calories, and even weight gain. More recently, a 2022 review of scientific literature indicates that impaired sensory awareness during eating — such as immersing yourself in a task — influences how much energy your brain dedicates to detecting body fullness messages. This makes it more difficult to register when you actually have had enough.
Eating mindlessly impacts your perception of taste, leading you to eat more during the day. To prevent this, practice mindful eating methods: Reduce time spent on screens, mute electronic distractions, and try to sit, chew, and taste what you eat slowly. These practices may help you hear your body’s fullness messages more clearly and reduce overeating.
17. You exercise a lot
If you’re a frequent exercise-goer, your body is burning more calories, and you may feel hungrier as a result. Resistance or high-speed exercises can increase your basal metabolic rate (BMR), the calories your body burns performing the tasks necessary for life, like breathing. One study from 2011 included 10 men, who were shown to experience a 37% (Trusted Source) increase in metabolic rate on their vigorous 45-minute workout days vs rest days. If your BMR is high, your body burns more calories — and that often means feeling hungrier.
Long-duration exercise can even stimulate your appetite by acting on your hormonal and energy regulation systems. A 2015 systematic review (Trusted Source) has found that regular levels of physical activity can promote hunger as your body tries to replenish energy. But when it comes to the relationship between exercise and BMR, it’s not so cut and dry. In fact, a 2021 study (Trusted Source) of 140 adolescents who were either overweight or had obesity showed exercise didn’t always impact BMR, indicating research on the topic isn’t all completely cut and dry.
To avoid extreme hunger, you’ll want to nourish your workouts with foods rich in fiber, protein, and healthy fat. This is especially true for the dedicated athlete or those who get their sweat on for long, high-intensity sessions. If you’re a moderate exerciser, you might need to reassess calorie consumption to suit your energy requirements.
18. You’re drinking too much alcohol
If you’re drinking a lot of alcohol, that may be why you’re still hungry. Alcohol stimulates your appetite, so it wreaks havoc on the part of your brain that makes your sensitive judgment and reward circuits go haywire. According to a 2021 study (Trusted Source), consuming alcohol may also boost your appetite and increase the amount of food you eat. Even a small amount of alcohol can increase how much food you eat while or after you drink.
(And as it turns out, alcohol is pretty non-satiating, so while you’re consuming calories, you don’t feel full.) This can affect your levels of hunger, particularly if you’re drinking alcohol at mealtime. Trusted Source also notes that alcohol is linked to high energy intake due to its tendency to induce overeating. To mitigate these hunger-stimulating consequences, try drinking moderate amounts of alcohol or avoiding it altogether.
What foods might help me stop feeling hungry all of the time?
If you are asking what foods stop you from constantly feeling hungry, the answer is looking for foods that stay longer in your body. Because everyone’s metabolism is different, you may need to experiment a little to determine which foods work best for you. In general, foods that are high in protein, fiber, and healthy fats are ideal because they digest more slowly, steady blood sugar, and help to fill you up.
Foods that are high in protein include meats (chicken, beef, pork), seafood, eggs, beans, lentils, peas, nuts, seeds, and soy foods (tofu). Complement these with high-fiber foods like whole grains (oatmeal, whole wheat bread, pasta, quinoa), beans, lentils, sunflower and chia seeds, and whole fruits and vegetables. Don’t forget healthy sources of fat such as fatty fish (salmon, mackerel, sardines), nuts, olive oil, avocado, and seeds (flax, chia, hemp). These energizing, whole foods fight chronic hunger.
When Should You Have an After-Dinner Snack?
Identify Your Hunger: You first need to know if you want an after-dinner snack because you are physically hungry or if your hunger is emotional. If it’s a craving, a lot of the time, it’s better to wait, but if you’re truly hungry, it’s okay to have a snack. It’s normal to be hungry three to four hours after a meal, Rawlings says. If you have dinner at 6 p.m., for example, and your stomach begins growling around 9 p.m., a small snack can quell your hunger.
Snack Smart: If you are snacking, be sure to choose something nutritious and moderately caloric, around 100 to 300 calories. Rawlings recommends high-protein, high-fiber foods, like plain nonfat Greek yogurt with berries, edamame, or a lettuce wrap with turkey and cheese. Blount likewise suggests straightforward but filling options, such as a handful of nuts, veggies with hummus, or a hard-boiled egg. These snacks satisfy hunger while delivering key nutrients without adding excess calories.
The bottom line
If you feel hungry even after eating, it might be because blood sugar levels have dropped, your body didn’t get enough energy or nutrients, or it might even be because of your lifestyle habits, including the amount of food, speed, and type of food consumed. Making minor tweaks to your diet and daily routine may also help keep your hunger in balance. But if, after making these changes, you’re still frequently feeling hungry, it’s a good idea to talk to a health professional to investigate other possible causes.