Q: When I eat a big breakfast I still get hungry 3 hours later. It is not helping me eat less or better. Why?

A:
It’s pretty normal to be hungry about 3 to 5 hours after eating, however after a large meal the hunger pangs should return closer to the 5 hour mark.

Food choices and the portions of food you are eating may explain why you are hungry soon after eating a big breakfast. Go for lower GI foods that are high in fibre – they’ll help you to feel fuller for longer.

Some breakfast ideas:
• Layer low-fat or fat-free yoghurt with crunchy bran flakes and sliced berries
• Cooked high-fibre oats, mix in a handful of raisins or dried cranberries and top with a few chopped nuts
• Spread anchovie paste on a 100% ryebread or wholegrain toast and top with cottage cheese and fresh tomato slices.

Regular overeating (portions and meals that are too large) very easily becomes a habit and what may be perceived as hunger, may just be eating out of habit.

Tips that may help:
• Listen to your body. Are you really hungry or bored or perhaps thirsty? Drink if you’re thirsty and eat only if truly hungry.
• Slow down the pace of eating – chew more slowly, take breaks during bites, breathe and assess fullness. This gives your stomach and intestines time to send messages to your brain that you are full and satisfied.
• Tune in to your body’s hunger and fullness cues and use these to guide your decision to start and stop eating, instead of following a regimented meal plan.

So, try having a smaller breakfast made up of low GI foods. That way, your portions and food choices are healthy and its fine for you to be hungry again after 3 to 5 hours.