Why You’re Not Losing Weight (and Still Always Hungry)
How many diets have you tried that promised to melt fat but mostly just melted your mind and left you craving carbs?
If you’re over 40 and you’re still always hungry even after eating all the right things, I’ve got good news—it’s not a self-control issue. It’s a protein issue.
You’re not just craving calories—you’re craving nutrients, and one specifically: protein. There’s a phenomenon called the protein leverage hypothesis (don’t worry, we’ll unpack this without requiring a masters degree in clinical nutrition), basically it states that your body will keep nudging you to eat more and more until it gets the amount of protein it needs. That means if you’re cutting corners on protein, your body will continue to send hunger signals—not to wreck your progress, but to survive.
Here’s the catch: as we age, the body’s need for protein goes up—but most diets tell us to eat less. Less meat, less food, less joy. No wonder we’re hangry!
You have permission to stop! Stop counting every calorie and give your body what it needs to feel satisfied, energized and strong.
Go ahead, make protein your superpower. Your future metabolism will thank you later.
Why You’re Always Hungry: It’s Not You It’s Protein
Have you ever completed a “healthy’ meal, only to find yourself confused standing with the fridge door wide open looking for answers?
We’ve all been there.
Here’s the deal: Your body isn’t different from everyone else. It’s simply not getting what it needs—specifically, protein. According to the protein leverage hypothesis, your body will continue to signal hunger until it gets enough protein to meet the daily requirement. It doesn’t care if that protein is grilled chicken breast or buried under a pile of nachos.
So when you eat a low-protein meal (even if it’s loaded with clean foods, veggies, or whole foods) your body says, “Okay. But where’s the protein? And if it doesn’t find enough, it keeps sending the message until the protein requirement is met.
It’s not about eating less, it’s about eating more. More protein.
Why Protein Matters More Now Than Ever
There was a time when you could skip a meal, walk the dog, and lose a couple pounds magically by Friday. But now it feels like your metabolism has gone on strike and your muscles are retreating, and sadly carbs feel like that one friend who is just always there.
The truth is as we age our bodies start to lose muscle mass. It’s a process known as sarcopenia: caused by several factors including aging, inactivity, and hormonal changes. As muscle mass goes down, less muscle translates to a slower resting metabolism.
Here’s the good news. Protein is your secret weapon.
It not only helps to preserve muscle, but also:
- Keeps you full longer
- Supports hormone health
- Provides nutrients the body needs.
Stay stronger longer, feel energized, and fabulous by giving your body what it actually needs.
How Much Protein Do You Actually Need?
If the protein on your lunch salad consists of 6 chickpeas and a sprinkle of shredded cheese, it’s not enough. Not even close.
The truth is: If you’re trying to stay full, maintain muscle and keep the snack attacks in check, you need more than a sprinkle of protein on a salad. A solid protein-packed day contains approximately 30 to 50 grams of protein per meal. And that’s 3 meals a day plus a delicious nutritious protein-rich snack.
Here’s what a single meal contain 30 to 50 grams of protein can look like:
- 5 – 6 oz. of grilled chicken
- 4 oz. of lean beef + a cup of Greek yogurt
- 3 eggs + ½ cup cottage cheese + protein smoothie
- A cup of lentils + quinoa + a scoop of plant-based protein
Spread out the meals throughout the day to keep your energy levels steady. Just start paying attention to the protein content in what you eat and aim high. You’ll be surprised at how much more satisfied you will feel.
5 Tips for Getting More Protein and Finally Feeling Full
Tip 1: Make Protein the Main Character of Every Meal
Not as an afterthought, start with protein, even before you think about sides.
Ask “where’s my 30 – 50 grams of protein?”
Examples:
- Breakfast: 3 scrambled eggs + Greek yogurt
- Lunch: Turkey wrap with extra turkey + hard-boiled egg on the side.
- Dinner: Grilled salmon + quinoa + steamed veggies with edamame or peas for extra protein.
It may not be perfect but it’s progress.
Tip 2: Meal Prep Your Proteins
Prep protein ahead of time!
Save your sanity and deprogram your hangry hasty dinner choices.
Ideas for Protein Prepping
- Grill a batch of chicken breast, roast a tray of tofu, boil some eggs, or make a batch of lentil stew on Sunday.
- Store in the fridge so you can throw together quick protein-rich meals without turning into a short order cook on a week night.
Pro-tip: Don’t allow yourself to hastily make poor low-protein choices. Ready-to-go protein is just what your busy schedule needs to keep you energized and satisfied.
If you don’t have an air fryer, I highly recommend it. We have two. This Ninja Dual Zone Smart Air Fryer makes it so easy to air fry, bake, reheat, broil, roast, or dehydrate two items at the same time or a different times.
It’s the small changes that make the biggest impact. For tips on how to get started check out my post on how to Shift Your Energy with Less Noise, More You.
Tip 3: Mix and Match Protein Options
Complete proteins contain all the building blocks necessary for muscle growth repair, bone health, immune function, and skin and hair health. Plant-based proteins require some mixing and matching in order to get all of the essential building blocks.
Examples of types of proteins:
- Animal sources: Meat (beef, chicken, pork, fish), eggs, dairy products (milk, cheese, yogurt)
- Plant sources: Soy products (tofu, edamame), quinoa, buckwheat, chia seeds, hemp seeds.
Even if we skipped a deep dive on complete vs incomplete proteins, here’s the cheat sheet: pair grains + legumes or nuts + seeds to build complete proteins.
- Rice + beans
- Whole grain toast + nut butter
- Hummus + whole grain pita
Tip 4: Set That 20-Minute Timer
This isn’t just cute advice—it actually works. Slow meals translate to better digestion, satisfaction and fewer post-meal snack attacks. Use your smart watch, phone, or a kitchen timer to give your brain time to catch up with your stomach.
Set the timer and sprinkle in these mindful habits to pass the time while you enjoy your meal:
- Chew slowly and actually taste your food (radical, I know)
- Sip water occasionally throughout the meal
- Listen to your body instead of your phone, TV, or inbox.
Finally feel full and thoroughly enjoy your meals again.
Tip 5: Keep High Protein Snacks Handy
Snack time doesn’t have to mean crackers dipped in sadness. Stock up on grab-and-go options like:
- Greek yogurt
- Hard-boiled eggs
- Jerky (the good kind, not the kind loaded with sugar and chemicals)
- Edamame
- Protein shakes or protein bars with 20g + of protein
You’re Over 40 and Under-Fueled
If you’re over 40 and feel like hunger is ruining your chances of maintaining a healthy weight, you’re not failing—your meals are!
Fuel your body with the right stuff—especially protein—and watch how much easier it gets: hunger fades, energy rises, cravings chill out, and your jeans stop judging you. No more post meal bloat, just pure satisfaction!
Make protein your superpower. You won’t believe how amazing you feel.
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