We’ve all heard that breakfast is the most important meal of the day. But what if eating breakfast makes you HUNGRIER than if you ate nothing? You try to do the right thing and pour yourself a bowl of healthy cereal topped with a banana but an hour later you are ravenous! Why does eating breakfast make some people hungry and what can you do about it?

I frequently hear my clients tell me that the reason why they avoid breakfast is that once they eat something, they are hungry for the rest of the day. Obviously this is a problem if you are trying to watch your weight. I’ve blogged in the past about the benefits of breakfast. If you’re hungry soon after eating breakfast, here’s why.

You’re Missing 1 of These 4 Things

What you eat is even more important than how much. Ensure that every meal contains protein to stave off hunger, carbs to give you energy, and healthy fats to help your meal feel more satiating. Aim for at least 13 to 20 grams of protein, 40 to 55 grams of carbs, and 10 to 15 grams of healthy fats. Fiber is important too since it adds to that “I’m full” feeling, so make sure your meal offers around six grams.

You’re Eating This

A bagel and cream cheese, toast, pancakes, oatmeal, a bowl of cereal — these are pretty popular breakfast choices, but they aren’t the best for satiating your hunger since they don’t offer all the four essentials mentioned above. Loading up on sugary foods such as iced scones, muffins, or some granola bars will also leave you hungry since they offer a quick burst of energy that will soon come crashing down. If you can’t give up these sweet treats, find ways to make them more filling.

You’re Mistaking Symptoms For Hunger

Headaches, fatigue, and fogginess can all make you feel the tell-tale signs of hunger, but could actually signal something else entirely. Feeling hungry can actually mean that you need more sleep at night, you’re coming down with something, you’re dehydrated, you’re PMS-ing, you ate too much sugar, or your blood sugar levels are starting to drop. Take a second to think about how you’re feeling and if you’re actually hungry before you reach for something to eat.

You’re in Need of a Snack

Your breakfast should fill you up for three to four hours. If you went lighter at breakfast or ate early in the morning you’ll feel hungry before lunch, and that’s OK. That’s what midmorning snacks are for. Grab a little something that offers protein, carbs, and healthy fats, and keep it to under 150 calories.

A Few Good Breakfasts

It doesn’t take much to have a better breakfast, so if you’re unsure about what to eat, here are some great choices.

2 Eggs with a slice of whole grain toast (protein/fat in eggs, fiber in bread)

Egg white omelet with veggies a sprinkle of cheese or a few avocado slices and some fruit (protein in egg whites, fat in cheese or avocado, fiber in berries)

2% Greek yogurt, with 1 tablespoon of chia seeds or flaxseeds and berries (protein/fat in yogurt, fat in seeds, fiber in fruit)

2% Greek yogurt with ½ cup whole grain cereal and berries (protein/fat in yogurt, fiber in cereal and fruit)

1 tablespoons nut butter on a whole wheat English muffin or an apple (protein/fat in nut butter, fiber in bread or apple)

1 oz cheese, 1 slice of avocado and a slice tomato on a Flatout wrap (protein/fat in the cheese and avocado and fiber in the bread)

8 oz Container of 1% cottage cheese with berries added in (protein in the cottage cheese and fiber in the berries)

What kind of breakfast helps keep you feeling full?