Hunger is a biological response your body sends out when it is time to consume necessary nutrients that allow your body to thrive! While our body needs a specific set of nutrients, we often pick our foods according to what we are craving. While your cravings don’t necessarily have to be unhealthy, a lot of the time the food we are craving do not satiate our hunger.

According to WebMD, hunger hormones and an empty stomach signal to the brain you want food, while nerves in the stomach communicate fullness once you eat. However, this feedback loop isn't instantaneous, it can take up to 20 minutes for your brain to register satiety. It is very easy to give in and end up overeating, but you must pay attention to your hunger cues. There are many reasons why you may end up feeling hungrier than usual or even right after you eat, hence it is wise to eat too quickly. Here are some other reasons why you may be feeling hungry even after eating food.

Not Enough Protein in Your Diet

Protein is super important for feeling full. A 2006 study in Cell Metabolism showed that a high-protein diet boosts peptide YY (PYY), which is a hunger-suppressing hormone. It also helps your body build strong muscles and bones. If you're always hungry, try eating more eggs, chicken, beans, or yogurt. These foods help you stay full longer and keep you from snacking too much.

Not Getting Enough Sleep

When you don't sleep well, your body's hunger signals get mixed up. A 2007 study in Sleep Medicine Clinics confirmed that lack of sleep changes ghrelin and leptin levels, which in turn cause more appetite. Adults should aim for 7 to 9 hours of sleep each night. If you're older, try for 7 to 8 hours. Good sleep can help you control your appetite and eat healthier.

Eating Too Many Refined Carbs

Foods like white bread and sugary cereals don't have much fiber or nutrients. They give you a quick burst of energy, but you'll feel hungry again soon. Eating whole grains like oatmeal or whole wheat bread can help you feel full longer. Check food labels for added sugars like syrup and molasses. These sugars can make you feel hungry faster.

Not Enough Healthy Fats in Your Food

Healthy fats are important for feeling full and for your body to work right. A 2011 Obesity study indicated that low-fat diets resulted in higher hunger levels compared to low-carb diets. Eating foods with healthy fats can help you feel satisfied. If you find yourself always hungry, make sure to include healthy fats in your diet.

Not Drinking Enough Water

Sometimes, when you think you're hungry, you're actually thirsty. A 2018 Physiology & Behavior study found that increased water consumption suppressed energy intake. How much water you need depends on your activity level and health. Eating water-rich foods like watermelon can also help you stay hydrated.

Not Eating Enough Fiber

Fiber helps you feel full and satisfied after eating. It's found in fruits, vegetables, beans, and whole grains. Eating enough fiber can help you control your appetite. Add fiber to your diet slowly to avoid gas and bloating.

Eating While Distracted

If you eat while watching TV, you might not notice how much you're eating. A 2011 study in showed that distracted eating reduces feelings of fullness. Try to focus on your food and eat without distractions, this can help you feel more satisfied and eat the right amount.

How Exercise Affects Hunger

Doing a lot of exercise, especially lifting weights, can make you feel hungrier. Not drinking enough water while exercising can also make you crave sugary and salty foods. Eating a snack before you exercise can help you avoid feeling too hungry. Make sure to drink plenty of water to stay hydrated and control your hunger.

Drinking Too Much Alcohol

Alcohol can make you feel hungrier. It can also make it harder for you to control how much you eat. A 2004 study showed that drinking alcohol, especially before meals, can lead to eating more calories. It can also lower your inhibitions, making you more likely to choose unhealthy foods. If you're trying to control your hunger, limit how much alcohol you drink.

In recent years, vegetarian diets have grown in popularity as more people turn to plant-based options to replace animal protein. Since meat is a key source of protein, vegetarians often look to alternatives such as soya chunks, which are widely marketed as high-protein, low-fat substitutes.

Soy has always been a controversial topic in nutrition. Research suggests it may offer benefits like better heart health, improved blood sugar control, reduced menopause symptoms, and possibly lower cancer risk. At the same time, many experts have raised concerns about its safety and long-term impact.

What Are Soya Chunks?Soya chunks, also known as textured vegetable protein, are made from defatted soy flour. Their meaty texture and protein content make them a popular choice in curries, stir-fries, soups, and even as a filling in tacos and burgers. For many vegetarians and vegans, they have become a convenient source of protein.

Are Soya Chunks Good for Gut Health?

“These soy nuggets are industrially processed and often contain 80 to 90 percent refined flour,” Tanisha explained. “Instead of getting quality protein, you’re consuming empty calories that spike blood sugar, disrupt hormonal balance, and fuel inflammation.”

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She further highlighted that such ultra-processed soy products damage gut health rather than support it. In her words, “I do not recommend soy in any way or form because they contain anti-nutrients that block the absorption of essential vitamins and minerals.”

Healthier Alternatives to Soya Chunks

• Peas
• Mushrooms
• Spirulina
• Organic tempeh
• Vegan pea protein
• Quality vegan protein shakes
• Whole grains like quinoa and amaranth (with peas for added protein)
• Chia puddings fortified with vegan protein
• Nuts, seeds, and almond butter

Do Soy Chunks Also Offer Health Benefits?Soy-rich diets have been studied for several possible health benefits. Research shows that soy protein may modestly reduce LDL or “bad” cholesterol while raising HDL or “good” cholesterol. For instance, reviews suggest that consuming around 25 grams of soy protein daily could lower cholesterol by about 2–3 percent, with greater impact when soy replaces animal protein. Minimally processed options such as tofu, tempeh, soybeans, and edamame appear to be more effective than highly processed products or supplements.

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Soy foods may also support heart health. Isoflavones found in soy are believed to reduce inflammation in blood vessels and improve their flexibility, lowering the risk of heart disease and stroke. Some studies even link soy consumption to a 15 percent lower risk of death from heart disease.

In terms of blood pressure, soy is rich in arginine and isoflavones, compounds that may help reduce levels slightly, particularly in people with hypertension. Similarly, soy isoflavones have been tied to modest improvements in blood sugar control and insulin sensitivity, especially among menopausal women and those with type 2 diabetes.

Finally, soy may influence fertility. Some research suggests improved outcomes in women undergoing fertility treatments, though other studies note potential hormonal effects at higher isoflavone intakes.

Adopting a healthier diet is something everyone should aim for, but figuring out the best approach can be confusing. Should you eat more grains? Cut out dairy? Limit sugar and fats? Diets such as the Paleo diet, inspired by the eating habits of our hunter-gatherer ancestors, have grown in popularity because they offer guidance on what to eat to support overall health.

But what exactly is the Paleo diet, and is it right for you? To clarify, we spoke with Lena Bakovic, a Registered Dietitian Nutritionist with over eight years of experience at Top Nutrition Coaching.

What Is the Paleo Diet?

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How Does the Paleo Diet Work?The focus of the Paleo diet is on whole, unprocessed foods. This means plenty of fruits and vegetables, lean proteins, and avoidance of highly processed items and foods high in sugar and unhealthy fats. Lena explains, “The diet is appealing because of its potential health benefits. However, like many ‘fad’ diets, it excludes certain food groups, including grains such as bread, cereals, and pasta, as well as legumes like beans and lentils. Dairy is also left out because hunter-gatherers primarily relied on animals for meat, not milk.”

Foods Included in the Paleo Diet

Benefits of the Paleo Diet

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Can the Paleo Diet Improve Health?Scientific studies have explored the potential benefits of the Paleo diet to determine whether it should be recommended by healthcare professionals. A 2015 review of four randomized controlled trials involving 159 participants with components of metabolic syndrome found that following a Paleolithic diet led to greater short-term improvements in waist circumference, triglyceride levels, blood pressure, HDL (good) cholesterol, and fasting blood sugar compared with control diets.

Another study published in the Nutrition Journal examined multiple trials and found that participants on a Paleo diet lost an average of 3.5 kilograms and saw reductions in waist circumference and BMI compared with those following other recommended diets. The researchers suggest that the Paleo diet may help reduce the risk of chronic diseases, particularly since excess body weight is a major risk factor for their development.

Research suggests that the diet can support weight management, improve metabolic health, and reduce the risk of chronic diseases. While it may not be suitable for everyone, understanding its principles and benefits can help individuals make informed choices about whether this ancestral-inspired diet fits into their lifestyle.

While matcha has become a favourite for many, it comes with its own set of benefits and cautions. Celebrated for its energising properties and health perks, matcha is not completely risk-free. Overdoing it can lead to certain health issues. Recent research suggests that excessive matcha consumption can affect the heart and digestion. We spoke to Dr. Rahul Mehrotra, Chief - NIC & Clinical Cardiology, Artemis Hospitals, to understand more.

How Overconsumption of Matcha Can Impact Your Heart or Health?

Matcha contains caffeine, and consuming it in large amounts can increase heart rate, cause palpitations, raise blood pressure, or trigger anxiety in sensitive individuals. While L-theanine in matcha usually has calming effects, too much caffeine can overpower this balance.

Digestively, matcha is slightly acidic. Overconsumption can lead to stomach upset, acid reflux, or constipation, especially on an empty stomach. Additionally, matcha can interfere with iron absorption from plant-based foods, potentially raising the risk of iron deficiency over time if your diet isn’t balanced.

While matcha offers notable benefits such as improved metabolism and focus, taking too much may offset these advantages. The best approach is moderate consumption as part of a balanced diet.

Benefits of Moderate Matcha Consumption

• Sustained Energy Boost: Matcha provides a smooth, long-lasting energy lift without the jitters of coffee, thanks to the combination of caffeine and L-theanine. This helps maintain steady energy throughout the day.
• Rich in Antioxidants: Packed with catechins, matcha helps neutralise harmful free radicals, supports overall wellness, and can promote liver health.
• Enhanced Focus and Relaxation: L-theanine in matcha encourages calmness while enhancing concentration, making it an excellent drink for mental clarity.
• Boosts Metabolism: Regular matcha consumption may help improve metabolism and support fat burning, assisting with weight management when paired with a healthy lifestyle.
• Supports Heart Health: Drinking matcha regularly may aid in regulating blood sugar, reducing blood pressure, and lowering bad cholesterol, all of which contribute to heart health.

According to Dr. Rahul Mehrotra, enjoying matcha sensibly allows you to harness its benefits without risking adverse effects on your heart or digestion.

How Much Matcha Should You Consume?

• One to Two Cups Per Day: Most experts suggest limiting matcha to one or two cups daily.
• Caffeine Limit: Make sure your total caffeine intake—from matcha and other sources—does not exceed 400 milligrams per day.
• Pregnant Women: Expecting mothers should be careful with matcha and other caffeinated drinks to avoid potential complications.
• Caffeine Sensitivity: If you are sensitive to caffeine, it’s wise to reduce your matcha intake to prevent side effects like jitteriness or palpitations.
• Age and Health Considerations: Older adults or people with conditions such as high blood pressure should check with a doctor before increasing their matcha consumption.

Those with higher caffeine tolerance might handle more matcha without issues, while younger individuals or those with underlying conditions, such as liver problems or high blood pressure should approach it with extra caution.