3 Reasons You're Still Hungry After Breakfast

We’ve all been there; We just ate breakfast and as soon as we brush our teeth our stomachs start to rumble again. We think, "how could I possibly STILL be hungry?" The answer, you’re probably not eating the right nutrients even when you think you’re being healthy.

I used to be one of those people that would eat oatmeal, fruit smoothies and protein shakes for breakfast but I was always hungry a few hours later. The more I learned about nutrients and the way those types of foods digest, I realized I was doing it all wrong. Both my oatmeal and fruit smoothies were most likely being converted into sugars to be quickly digested because they were low in fiber and protein. Below I am going to share my tips on how to alter these popular breakfast meals and make them satisfying!

1. Smoothie: Add vegetables and measure your fruit!

One of my go-to breakfast meals has always been a fruit smoothie. They are quick to make, easy to travel with and can be very filling when made with the right ingredients.

What to avoid:

  • Flavored yogurt

  • Fruit juices

  • Fruit with added sugars

  • Sweeteners

My tips:

  • Measure out your fruit-- I suggest not more than 1 cup

  • Add a lot of vegetables-- spinach is a popular one and the taste can be hidden by many types of fruit

  • Pick fruits that are naturally low in sugar-- lemon, strawberries, raspberries and blackberries

  • Use almond milk or water as the base-- you'll avoid the added sugar and calories from fruit juices and can add protein with the milk

  • Use plain Greek yogurt-- no added sugars and the thick consistency makes your smoothie better

2. Oatmeal: Be careful what you add!

Growing up we would always make oatmeal from the Quaker Oats instant oatmeal packets. I just loved them and thought the brown sugar or apple cinnamon flavors were delicious! However, now that I once again have learned more about nutrients and how my body reacts to them, I can make healthier and smarter choices. 

What to avoid:

  • Instant oatmeal

  • Piling on the brown sugar

  • Adding peanut butter

  • Dried fruits-- much sweeter than natural fruits

My tips:

  • Use rolled oats

  • Cook with cinnamon or a mashed banana instead of adding sweeteners

  • Top with nuts and/or nut butters

  • Mix in flaxseed or chia seed

3. Protein Shake: You've bought bad protein

I, like many of you, have a protein shake at least once a day. It is an easy way to add protein into our diet and can also help curb the sugar cravings. However, you may be buying the wrong type of protein powder. When shopping for a protein, it is not always best to get what the supplement sales person is trying to sell you or what everyone else is taking. There are so many different types and flavors out there today that it makes it almost impossible to know what is actually healthy for you, but I do have some ingredients to avoid and my helpful tips on how to pick the best kind for you!

Ingredients to avoid:

  • Carrageenan

  • Corn syrup solids

  • Artificial sweeteners

  • Artificial flavorings

  • Sucrose

  • Glucose

  • Dextrose

  • Invert sugar

  • Maltodextrins

  • Molasses

My tips:

  • Look for a protein with 25-30 grams of protein per serving (usually 1 scoop)

  • Look for naturally flavored protein

  • Try plant-based protein

  • Find a "no flavor" protein and naturally flavor it with fruit in a shake at home

  • Pick a protein with little to no grams of carbohydrates ~2 grams or less

jeff carr