Why you’re so hungry the morning after a big meal: navigating the season of over-indulgence

Ever wake up starving the morning after a big feast? You’re not alone. For many, the festive season is all about indulging — and we’re totally here for it!

So why does a massive holiday meal sometimes leave you feeling even hungrier the next day? Let’s break down what’s going on and what you can do to feel more balanced.

Has my stomach stretched?

In short, no. You may think that your stomach stretches irreversibly the more you eat – but it’s just not true. Your stomach muscles expand and contract during digestion, a process called gastric accommodation.¹https://gut.bmj.com/content/51/suppl_1/i59

Your stomach can expand up to 5 times its resting size. Research shows that eating large meals can alter your stomach’s elasticity, also known as distensibility, rather than cause irreversible stretching. So don’t worry, overeating won’t leave you with a saggy stomach!

If you’re concerned about over-eating, remember that it takes approximately 20 minutes for your body to register that it’s full.²https://www.webmd.com/diet/obesity/features/slow-down-you-eat-too-fast This is why it is important to eat slowly and mindfully to avoid the discomfort of overeating. You can read more about mindful eating here.

OK, so why am I hungry the morning after a big meal?

• Spikes in blood sugar
  
  When you eat a big meal, particularly rich in highly-processed foods, your blood sugar rises. This causes a rise in insulin, the hormone that sends circulating blood sugar into your cells to be used as energy. This causes a subsequent energy drop, which can leave you feeling hungry again.³https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/ The bigger the meal, the bigger the blood sugar spike, the more insulin is produced, and the bigger the drop.

• More hunger hormones are released
  
  Your stomach releases the hunger-stimulating hormone ghrelin when it’s empty, signalling to your brain that it’s time to eat. Normally, eating suppresses your ghrelin levels — but after an especially large meal, you may experience a rebound rise in ghrelin (cue those unexpected tummy grumbles!).

What can I do?

Meals high in fibre and protein take longer to digest and release energy more slowly. This helps you feel fuller for longer, boosts satiety, and can keep post-feast hunger at bay.

Here are some extra strategies to help you manage the next-day hunger:

• Start with a balanced breakfast: Include protein (eggs, yoghurt, or nut butter) and fibre (whole grains, fruit, or veggies) to stabilise blood sugar and keep you satisfied.
  
• Stay hydrated: Sometimes thirst masquerades as hunger. Drinking water first thing in the morning can curb unnecessary cravings.
  
• Move your body: Light activity, like a walk after breakfast, can help regulate blood sugar and improve digestion.
  
• Prioritise sleep: Poor sleep can increase ghrelin levels,⁴https://pubmed.ncbi.nlm.nih.gov/18564298/ making you hungrier the next day. A good night’s rest helps regulate appetite hormones.

Click here for 6 easy tips to feel your best over Christmas – without sacrifice!

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

References

• 1
  https://gut.bmj.com/content/51/suppl_1/i59
• 2
  https://www.webmd.com/diet/obesity/features/slow-down-you-eat-too-fast
• 3
  https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/
• 4
  https://pubmed.ncbi.nlm.nih.gov/18564298/

Questions? Talk to a Nutritional Therapist on live chat!