Some possible reasons:

Nutritional factors:

• Lack of protein, fiber, or healthy fats, which help promote satiety

• Highly processed foods that are calorie-dense but nutrient-poor

• Blood sugar spikes and crashes from refined carbohydrates

• Insufficient micronutrients, though this is less likely to cause immediate hunger

Other common causes:

• Dehydration - thirst is sometimes mistaken for hunger

• Habit or routine - eating at certain times regardless of actual hunger

• Emotional eating - stress, boredom, or other emotions triggering food cravings

• Sleep deprivation - disrupts hormones that regulate hunger (ghrelin and leptin)

• Eating too quickly - not giving your brain time to register fullness (takes about 20 minutes)

• Certain medications or medical conditions

Food composition matters: Foods high in protein, fiber, and healthy fats tend to keep you satisfied longer, while foods high in refined sugars and simple carbs can leave you feeling hungry soon after eating, even if you consumed plenty of calories.

If this is happening regularly, it might be worth tracking what you eat and how you feel afterward to identify patterns, or consulting with a healthcare provider if you’re concerned about underlying issues.