Why You’ll Never Feel Full Until You Eat Proteins — Experts Say It’s Science

Ever found yourself devouring a whole plate of chips, only to be hungry again within the hour? You’re not alone.

Nutrition experts now say the reason many Kenyans feel constantly hungry, especially after eating carb-heavy meals, is simple: not enough protein.

“Carbohydrates give you quick energy, but they burn out fast. Proteins, on the other hand, are like the slow-burning firewood of your body. They take longer to digest and keep you full for longer,” says Wincate Wangari, a nutritionist based in Nanyuki.

In many Kenyan households, meals like ugali na sukuma, chapati with beans, or a bowl of rice and ndengu dominate dinner tables.

While these meals are filling in the moment, Wincate notes that without a solid protein source like eggs, meat, fish, or even lentils, your stomach will be knocking again before long.

Why protein is king

Proteins don’t just keep you fuller, they also help build and repair muscle, boost your metabolism, and regulate key hunger hormones like ghrelin.

“Protein helps suppress the very hormone that triggers cravings,” says Wincate.

“If you find yourself reaching for biscuits, soda, or that leftover cake an hour after lunch, chances are your meal was low on protein.”

A study published in the Journal of Nutrition found that diets rich in protein reduce cravings by up to 60% and can even cut late-night snacking by half.

The urban struggle: Cheap carbs everywhere

Street food like mandazis, chips, smokies, and chapati wraps are convenient and affordable, but they rarely come with enough protein to satisfy long-term hunger.

“They spike your blood sugar quickly, then crash it, which fuels even stronger cravings,” Wincate explains.

For Nairobians rushing to work or students on a tight budget, the quick-fix is often high in carbs and low in satiety.

But experts warn that this habit could lead to a cycle of constant snacking, overeating, and even unwanted weight gain.

So, what’s the fix?

Wincate recommends adding simple, affordable proteins to your daily meals, think boiled eggs for breakfast, lentils or beans with a side of githeri, or grilled chicken instead of just chips.

Even a spoonful of peanut butter or a handful of boiled njugu can help curb cravings.

“Protein doesn’t have to be expensive. It just has to be present,” she adds.

So next time you’re wondering why you’re hungry again after that big plate of rice, ask yourself one thing: Where was the protein?