EXPLAINER: What happens to your body when you overeat
Unlike carbohydrates or fat, the body doesn’t store protein for later use.
Overeating is often brushed off as harmless: “I’ll just take an Eno,” or “One more bite won’t hurt.”
Maybe it’s that second cup of tea with a heavy snack, or those late-night leftovers that “can’t go to waste.” We’ve all been there—pushing ourselves to finish everything on our plates while ignoring our body’s signals.
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The Eastleigh Voice spoke to Wincate Wangari, a licensed nutritionist based in Nanyuki, who explained the biological chaos that unfolds when we repeatedly push our bodies beyond their natural hunger limits.
Wangari, who has worked extensively with clients struggling with weight management, insulin resistance, and fatigue, says many Kenyans are unknowingly eating their way into chronic metabolic issues—not just by what they eat, but by how much and how often.
“When you overeat, your body doesn’t just store excess food as fat. Your insulin levels spike, your digestive system becomes overworked, and eventually, your sleep, mood, and energy all take a hit,” she says.
Wangari explains that overeating forces the body to divert a significant amount of energy towards digestion, slowing everything else down.
Blood sugar levels rise sharply, prompting a surge of insulin, which encourages fat storage rather than fat burning. The liver and pancreas scramble to keep up, while the stomach stretches beyond comfort. This internal stress can leave you feeling sluggish, bloated, and irritable.
“Digestion slows, food lingers in the gut longer than it should, leading to gas build-up and bad breath that often smells like rotten eggs—a telltale sign of undigested proteins and sulphur-producing bacteria,” she says.
Over time, sleep quality deteriorates, cravings intensify, and energy levels crash, setting up a cycle that’s difficult to break. It’s the body’s way of crying out for real nourishment, not just more food.
She adds that the Kenyan food landscape is heavily skewed towards carbohydrates like ugali, chapati, rice, and mandazi, while often lacking adequate protein. And when it comes to snacks, it’s usually processed options like smokies and sausages. This, she says, is a silent driver of overeating.
“That’s why someone can eat a whole ugali with greens at lunch, feel sleepy by 4 pm, and be hungry again by 5 pm,” she says.
Her views align with recent research highlighted by American health educator Eric Berg, who in a recent explainer discussed a powerful concept known as the “protein leverage hypothesis.”
Originally studied in insects, the idea is surprisingly relevant to humans: organisms will continue eating until their protein needs are met. If a meal is low in protein but high in calories, the body sends repeated hunger signals in an attempt to fill that nutritional gap.
The result? Overeating—not out of greed, but from biological necessity.
Dr Berg emphasises that satiety—that feeling of fullness and satisfaction—doesn’t come from just fat or fibre. It’s the amino acids in protein that tell your brain it’s time to stop eating. Without them, your brain simply doesn’t get the message.
Proteins in your diet
Wangari agrees, stressing that protein doesn’t just repair muscles or build skin—it also forms the backbone of enzymes, hormones, and even your immune system.
Unlike carbohydrates or fat, the body doesn’t store protein for later use. If you don’t get enough through your diet, your body begins breaking down muscle tissue.
Interestingly, Berg also explains that during fasting, the body has a clever way of recycling damaged proteins through a process called autophagy. This explains why some people practising intermittent fasting report mental clarity and reduced inflammation.
However, if someone feels weak or lightheaded during a fast, Wangari recommends checking their electrolyte levels, vitamin B intake, and even considering an amino acid supplement, once or twice, especially during longer fasts.
Eno for bloating
Many people use Eno, an over-the-counter antacid, to ease discomfort after overeating.
Eno works by neutralising stomach acid, offering short-term relief from bloating, acidity, and indigestion. But Wangari cautions that relying on Eno is like slapping a plaster on a recurring wound—it doesn’t address the root cause of why people are eating too much in the first place.
Wangari believes it all comes down to food composition.
A breakfast of tea and bread, or maize meal and sukuma wiki, may be comforting, but it’s not protein-rich enough to meet the body’s deeper nutritional needs.
As a result, hunger returns too soon, leading to grazing and snacking throughout the day. She advises starting meals with vegetables, followed by a quality protein such as beans, eggs, meat, or fish.
It’s a simple shift, but one that can significantly reduce unnecessary second servings and late-night cravings.
Wangari also warns against blindly following social media trends that promote constant snacking or using water as a hunger suppressant. While staying hydrated is crucial, it’s no substitute for balanced nutrition.
“We need to stop viewing overeating as a lack of willpower,” she says. “Often, it’s a sign that your body is underfed in the right nutrients—especially protein.”
So, the next time you reach for a second helping or feel that familiar heaviness after too many carbs, it may be worth asking: Am I feeding real hunger, or chasing satisfaction my body never received in the first place?
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