When you’re try­ing to lose weight, hunger can be a big prob­lem.

You may be diet­ing flaw­less­ly until this hap­pens: your stom­ach starts growl­ing. The body is telling you to eat — it needs some food. And even if it’s not time for you to eat yet, this phys­i­o­log­i­cal sig­nal is dif­fi­cult to ignore. Then, before you know it, you’re chew­ing on things you should­n’t — or at least ago­niz­ing over your next meal, which is still a long way off!

But have you ever won­dered what actu­al­ly makes you hun­gry? In fact, it is con­trolled by the hor­mone ghre­lin, which is nick­named the “hunger hor­mone.” In this arti­cle, we’ll explain why it’s so impor­tant and what you can do to keep it in bal­ance.

What is ghrelin?

Ghre­lin is a hor­mone that is pri­mar­i­ly pro­duced in the stom­ach. It has 2 main func­tions: sig­nal­ing the body to pro­duce more growth hor­mone and stim­u­lat­ing hunger. So, when you’re full, your ghre­lin lev­els will be low­er, and when your body feels like it’s time to eat, your ghre­lin lev­els will spike and you’ll sud­den­ly feel hun­gry.

Click and watch

Why is ghrelin so important?

One of the most inter­est­ing aspects of ghre­lin is that it is asso­ci­at­ed with reg­u­lar meal times. That is, if you usu­al­ly have break­fast at 08:00, lunch at 13:00 and din­ner at 19:00, then the body will release ghre­lin at this time, mak­ing you feel hun­gry. He is lit­er­al­ly set up to eat at cer­tain times.

It is also inter­est­ing to note that ghre­lin appears to be inverse­ly cor­re­lat­ed with lep­tin, an impor­tant “sati­ety hor­mone.” That is, when lep­tin lev­els begin to fall dur­ing a calo­rie-restrict­ed diet, ghre­lin lev­els tend to rise. In fact, there has even been some evi­dence that lep­tin helps con­trol ghre­lin. All this means that ghre­lin plays an impor­tant role not only in short-term hunger, but also in reg­u­lat­ing body weight in the long term.

What affects ghrelin levels?

Here are 4 fac­tors that seem to influ­ence ghre­lin release to some extent:

Body fat lev­el: Ghre­lin increas­es over­all with weight/fat loss and decreas­es over­all with weight/fat gain.

Car­bo­hy­drate con­sump­tion: High-car­bo­hy­drate/low-fat diets appear to increase ghre­lin lev­els less than low-car­bo­hy­drate/high-fat diets.

Fiber con­sump­tion: at least one study has shown that con­sum­ing non-caloric fiber helps reduce ghre­lin pro­duc­tion.

Sodi­um intake: low­er lev­els of sodi­um intake are asso­ci­at­ed with high­er lev­els of ghre­lin.

(Read also: The only car­bo­hy­drate that does not increase blood sug­ar)

Оставьте комментарий

Ваш адрес email не будет опубликован. Обязательные поля помечены *