UNDERSTANDING YOUR ‘HUNGER HORMONES’ AND FAT LOSS
Leptin & Ghrelin are often referred to as the ‘hunger hormones’ as they play a huge part in our appetite and hunger signals, which in turn will affect any desired fat loss.
? LEPTIN is secreted primarily in our fat cells and DECREASES hunger
? GHRELIN is secreted in our stomach lining and INCREASES hunger
So these hormones work in opposite directions and they have a massive influence on appetite, energy balance and consequently our levels of body fat.
When you’re restricting calorie intake (dieting), Ghrelin levels increase making you feel more hungry. At the same time, your levels of Leptin go down. This happens as a natural response – essentially to protect you from ‘starvation’, so basically your hormones are working against you.
HOW CAN YOU LOWER YOUR GHRELIN HORMONE LEVEL AND REDUCE HUNGER
⛔️ Don’t overly restrict calories (avoid crash dieting or severe calorie restriction).
? Diet-breaks, cycling your calories and reverse dieting (more on this in a future post) can decrease Ghrelin and increase Leptin.
? EAT ENOUGH PROTEIN! Protein will keep you fuller for longer. It has the highest thermic effect of food and studies have shown that eating a high protein meal consequently results in decreased postprandial Ghrelin concentrations.
? Reduce consumption of processed, highly palatable foods. These types of foods are scientifically engineered to make you want to eat more. They’re also high in calories and low in nutrients.
? PRIORITISE SLEEP – this is so important! Numerous studies have shown that sleep deprivation increases Ghrelin levels significantly; making you feel hungrier and less satisfied when you eat.
? MANAGE YOUR STRESS – Ghrelin is often released directly in response to stress. This explains why many of us have a tendency to overeat when we’re stressed. Meditation, going for walks, eating anti-inflammatory foods are just some ways you can help yourself relax.
I hope you found this blog useful and now have a better understanding of your hunger hormones and fat loss!
