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“You’ll never be hungry again!” They say… “And when you do eat you’ll stay satisfied for hours!” They say… But, comments like this might be putting it all too simply as it is common to still feel hungry after sleeve gastrectomy. The key is to learn why you might be hungry and what do you do about it.
First things first, don’t panic! There are a number of things that might be contributing to you feeling hungry and all of them have solutions. It’s okay to feel hungry and to eat when you feel hungry – the problems begin when you start to graze during the day or eat when you’re not physically hungry but for other reasons. So, the key is to determine why you might be feeling hungry and then working out a way to tackle it. Below are the top five reasons I find people are feeling hungry and what you can do if it sounds like you.
1. You’re actually hungry!
First things first, check in with your stomach and ask “Am I really hungry?” – sounds simple but sometimes we forget to ask this before we reach for the fridge door. Check for grumbling or an empty feeling and check the clock. If it’s been more than 3 hours since you ate last it’s more likely to be legitimate hunger. If you decide you are physically hungry, it’s okay to eat!
If it’s been less than three hours but you still think you’re hungry, there might be something else going on. Usually I tend to find it’s either:
2. What you ate last time wasn’t filling enough.
Usually it might not have had enough protein or fibre or was too liquidy (like smoothies). Focusing on quality and eating habits can help here. Choose foods that are good quality and contain lean meat, diary, eggs or beans for protein and vegies, salad, fruit or whole grains for fibre to keep you fuller for longer.
3. You ate your last meal too fast.
Perhaps when you ate last time you ate a bit fast or your mouthfuls were a bit big so you filled up fast and you ate less that you probably could have if you’d eaten a bit slower. We call this “earl satiety”. When you eat too fast or your mouthfuls are too big, you’re more likely to end up with a bit of a blockage at the top of your stomach and feel as though you’re really full. A key indicator of this is if you feel really full after just a few mouthfuls. Instead, focus on eating slowly, taking smaller mouthfuls, chewing each mouthful and resting between mouthfuls. You can watch a video about good eating habits here.
4. You’re thirsty, not hungry.
Often we mistake thirst for hunger. If you’re dehydrated you might feel like eating, and might be especially drawn to “wet” foods like ice cream or smoothies or fruit. Before you eat again, have a drink first. Wait 15-20 minutes after you’ve had a drink and then reassess your appetite.
5. You’ve got ‘head hunger’ not ‘stomach hunger.
There are a million reasons why we eat when we’re not hungry, and that doesn’t change after a sleeve. Some of the reasons might be habit, boredom, tiredness, stress, or other emotions. To be successful with your sleeve in the long term, tacking this one is a biggy. Start by asking yourself if you’re actually physically hungry and if not, why do you want to eat and what else can you do. Â Writing a list of things that are easy and distracting can be really helpful. Often, just distracting yourself for a few minutes is enough for the feeling of wanting to eat to pass.
Finally, if you have no idea if you’re hungry or not, you can work your way through the infographic below or try the ‘Am I hungry’ app – it’s fabulous! I’d also love to hear how you manage your hunger – comment below!
