Plant-Based Diet: Why Am I Always Hungry?

Many people who switch to a plant-based diet report feeling hungry all the time. This is often because plant-based foods are lower in calories, so you need to eat more of them to meet your nutritional needs. Eating a wider variety of plant-based foods, including whole foods, can help you feel more satisfied after meals. It's also important to make sure you're getting enough nutrients like B12, iron, calcium, vitamin D, zinc, and omega 3 fatty acids, as deficiencies in these can leave you feeling hungry.

Eat whole foods, not processed snacks

A plant-based diet is not only beneficial for your health but also for the environment. However, it is common to feel hungry after switching to a plant-based diet. This may be because plant-based diets are often low in calories, so you have to eat more to meet your nutritional needs.

Not all plant-based foods are equal nutritionally. Focus on whole plant-based foods that are as close to their natural state as possible. This includes whole fruits and vegetables, legumes, whole grains, nuts, and seeds. Whole foods are rich in fibre, which keeps you full for longer. On the other hand, processed snacks like vegan meat and cheese, bread, cookies, and frozen meals are not recommended as they are high in calories and low in nutrients.

Include Starchy Vegetables

Starchy vegetables like potatoes, sweet potatoes, and squashes are high in calorie density and will help you feel full.

Eat More Calories

Plant-based diets are naturally low in calories, so you may need to eat more to meet your daily requirements. Use an app or food scale to track your calorie intake and ensure you are getting enough nutrients.

Drink Plenty of Water

Sometimes, thirst can be confused with hunger. Before reaching for a snack, drink a glass of water and wait a few minutes to see if you are still hungry.

Plan Your Meals

Planning your meals ensures that you are getting enough food and the right kinds of nutrients that will keep you full and satisfied.

Drink lots of water

Staying hydrated is an important but often neglected aspect of health. The human body is made up of about 60% water, and yet many people don't drink enough water to keep their bodies well-hydrated. Water is essential for the body to metabolize, process, and function at its best. Dehydration can cause fatigue, headaches, and cramping.

Drinking plenty of water is especially important when following a plant-based diet, as plant-based diets tend to be rich in fiber, requiring more water to aid digestion and reduce constipation and gas. Water-rich fruits and vegetables can help with hydration, but it is still important to drink plenty of water in addition to eating these foods.

• Drink water throughout the day: Aim to drink enough water to meet your daily fluid needs. Recommendations vary, but a common suggestion is to drink half your body weight in ounces. For example, if you weigh 150 pounds, aim for about 75 ounces (or about nine cups) of water per day. Remember that coffee, tea, juice, and other beverages also contribute to your daily fluid intake.
• Make it a habit: Try to develop a habit of drinking water regularly, even if you don't feel thirsty. Thirst is a sign of dehydration, so don't wait until you're thirsty to drink.
• Add variety: If you find plain water boring, try adding some variety to make it more enjoyable. You can add fresh herbs like mint or basil, a slice of cucumber or fruit, or a non-caloric water enhancer. You can also try drinking water at different temperatures, such as chilled, with ice, or warm.
• Pair water with meals: While it's important not to dilute your stomach acids too much, drinking water with your meals can help with hydration and digestion. Just be mindful of the amount, and don't overdo it.
• Choose filtered water: Consider investing in a water filter to ensure the water you drink is free from impurities and toxins. You can opt for a simple faucet filter, an under-sink triple filter, or something in between.
• Eat water-rich foods: In addition to drinking water, include water-rich fruits and vegetables in your diet. Options such as lettuce, cucumbers, celery, tomatoes, zucchini, watermelon, strawberries, and peaches have a high water content and can help keep you hydrated.
• Soups and smoothies: Soups, especially those with a vegetable or water base, can be a great way to increase your fluid intake. Smoothies made with fruits, vegetables, and plant or dairy milk are also hydrating and provide additional nutrients.
• Herbal teas and infused waters: If you want a break from plain water, try herbal teas or infused waters. You can add cucumber, lemons, or mint to your water for a refreshing and hydrating drink.

By following these tips, you'll be well on your way to staying properly hydrated, which will support your health and may even help reduce feelings of hunger, especially if you're following a plant-based diet.

Check your hormones

If you're constantly feeling hungry, even while adhering to a plant-based diet, it might be worth considering the role of hormones. Hormones play a crucial role in regulating hunger and satiety signals, and imbalances can lead to increased appetite and cravings.

One key hormone to focus on is leptin, often referred to as the "satiety hormone." Leptin is produced by adipose (fat) cells and sends signals to the brain that you're full. However, in some cases, individuals can develop leptin resistance, where the brain fails to receive or respond to leptin signals correctly. This can lead to increased hunger and a higher risk of weight gain. To combat leptin resistance, focus on maintaining a healthy weight, engaging in regular physical activity, and ensuring adequate sleep.

Another hormone that may be influencing your hunger levels is ghrelin, often called the "hunger hormone." Ghrelin is produced in the stomach and signals to the brain that it's time to eat. When ghrelin levels are high, such as before meals, you're more likely to feel hungry. However, certain factors can cause ghrelin levels to remain elevated, leading to increased appetite and potential overeating. To regulate ghrelin levels, focus on consuming balanced meals that include protein, healthy fats, and high-fibre carbohydrates, as these nutrients help promote satiety and stabilize blood sugar levels.

Additionally, consider the impact of stress and cortisol levels on your hunger. Cortisol is a steroid hormone released in response to stress, and it can influence your appetite and food choices. Chronic stress can lead to elevated cortisol levels, which may increase your cravings for sugary, fatty, or salty foods. Managing stress through techniques like meditation, deep breathing, or yoga can help regulate cortisol levels and potentially reduce hunger cravings.

Lastly, thyroid hormones can also impact your appetite and metabolism. An underactive thyroid (hypothyroidism) can lead to decreased metabolism and increased feelings of hunger, even when you're consuming enough calories. If you suspect your thyroid may be a factor, consult with your healthcare provider to get it checked. They may recommend specific dietary adjustments or supplements to support thyroid health.

Remember, it's important to consult with a healthcare professional or registered dietitian if you have concerns about your hunger levels or hormone health. They can provide personalized advice and guidance based on your individual needs and circumstances.

Eat more calories

If you're feeling hungry on a plant-based diet, it may be because you're not eating enough calories. Plant-based foods tend to be lower in calories, so you may need to eat larger portions or eat more frequently throughout the day. Here are some tips to help you eat more calories on a plant-based diet:

• Eat more high-calorie plant-based foods: Include more calorie-dense plant-based foods in your diet, such as healthy whole grains, legumes, starchy vegetables like potatoes, sweet potatoes, and squashes, and nuts and seeds. Just be mindful not to overeat nuts and seeds as they are easy to eat too much of.
• Increase your portion sizes: Consider eating larger portions of your daily meals. For example, if you usually eat half a cup of chickpeas, try increasing it to one and a half cups to get more protein and fibre, which will help you feel fuller for longer.
• Combine different plant proteins: Instead of relying on a single plant protein source, combine different plant proteins in your meals to increase your protein intake and make your meals more satisfying. For example, you can pair lentils with rice or include multiple plant protein sources in a meal, such as chickpeas, quinoa, and tofu.
• Add starchy vegetables or grains: If you still feel hungry after a plant-based meal, try adding a starchy vegetable like potatoes or a grain like brown rice to increase the calorie density of your meal.
• Include healthy fats: Some people may need a higher proportion of healthy fats in their meals to feel satisfied. Avocados, nut butter, or nut-based sauces can be added to your meals to increase the calorie density and promote a feeling of fullness.
• Listen to your body: Remember that everyone's metabolic needs are different. Pay attention to your body's hunger cues and adjust your portion sizes or meal frequency accordingly. It's essential to eat enough food to meet your body's energy needs, especially if you are very active.
• Meal planning and preparation: Planning and preparing your meals in advance can help you ensure you're eating enough food and getting a variety of plant-based foods in your diet. It can also help you avoid reaching for less satisfying or less nutritious snacks when you're hungry.

Remember, it's normal to feel hungrier when first transitioning to a plant-based diet as your body adjusts to the different calorie to nutrient ratios. Give yourself some time to adapt to your new eating habits and make adjustments as needed to ensure you're eating enough calories and getting a variety of plant-based foods to meet your nutritional needs.

Eat more protein

If you've recently switched to a plant-based diet and are feeling hungry all the time, it could be because you're not eating enough protein. Here are some tips to help you eat more protein and feel more satisfied:

• Include a variety of protein-rich plant foods in your diet: Focus on whole plant foods such as legumes, whole grains, nuts, and seeds. Examples include lentils, beans, chickpeas, quinoa, tofu, tempeh, edamame, hemp seeds, almonds, peanuts, and chia seeds. These foods provide a good amount of protein and other essential nutrients.
• Substitute animal protein with plant-based options: Try using lentils instead of ground beef in tacos, roasted mushrooms instead of a burger, or tofu as the main protein source in a stir-fry. You can also add plant-based proteins to your meals, such as black beans in a chicken quesadilla or walnuts in a steak salad.
• Vary your plant protein sources: To meet your daily protein goals, combine different plant protein sources in a single meal. For example, include seitan, tofu, beans, and lentils in your diet, along with whole grains, nutritional yeast, and nuts.
• Incorporate meatless meals into your weekly routine: Aim for at least three meatless meals per week. Start by adding plants to your existing meals and gradually increase the proportion of plant-based proteins.
• Add plant-based proteins to your breakfast: Try topping your oatmeal with nuts, chia seeds, or hemp seeds, or sprinkling nutritional yeast on your popcorn.
• Choose whole foods over processed snacks: Opt for whole plant foods that are unprocessed or minimally processed. Processed vegan snacks and junk food can lead to hunger more quickly.
• Drink plenty of water: Sometimes thirst can be mistaken for hunger. Before reaching for a snack, drink a couple of glasses of water and wait a few minutes to see if you're still hungry.
• Plan your meals: Meal planning ensures that you're getting enough food and a good balance of plant-based proteins and other nutrients. It also helps you avoid eating junk food or whatever is readily available, which may not be as satiating.

By incorporating these tips into your plant-based diet, you'll be able to increase your protein intake, feel more satisfied, and enjoy the benefits of a nutritionally balanced diet.

Frequently asked questions