Hunger Regulation Hormones

Did you know there are two hormones that signal the changes in appetite. One of them not naming any names tells you when it believes you're hungry and sounds a lot like gremlin 😂

ladies and gentlemen I introduce you to Gremlin, I mean ghrelin and it's baby sitter leptin.

When it comes to the fat loss, we are accountable to a series of habits that dictate what, when and how we eat. There is also the science of fat loss,

• calories burnt = calories eaten = stay the same weight

• Calories eaten > calories burnt = (overtime) weight gain /fat gain

• Calories eaten < calories burnt = (overtime) weight loss

But there's another part, a little less mentioned that I feel is important to note.

Ghrelin VS Leptin

When looking to lose weight, equations and habits aside it's also, if not solely about Ghrelin vs. Leptin! Just like the classic movie, Gremlins, these little guys can turn us from cute and cuddly to the little food demanding beasts you seen on screen 😅

Ghrelin is an hormone that tells your brain you are hungry, while Leptin is an hormone that tells your brain that you are full and to stop eating.

Both hormones have a powerful effect on your appetite.

Notice that in the movie, Gremlins liked to eat everything they could get their hands on? Well, that's how ghrelin works! It encourages us to eat all the tasty food we can find and causes us to just keep eating.

Meanwhile, whereas the Gremlins were frightened by the light and noise, Leptin works by subconsciously calming your appetite and scaling back your cravings.

So the next time you feel tempted to overindulge, remember that Ghrelin is having a party while Leptin is trying to turn the lights off!

Can we have an influence on these hormones. To some extent yes!

Get your note pads

Here are some dietary and supplement strategies that may help reduce ghrelin and increase leptin levels:

1. Eat more protein: Studies have shown that consuming a diet high in protein may help reduce ghrelin levels and increase feelings of fullness. Foods rich in protein include meat, fish, dairy, eggs, and legumes.

2. Consume fiber: Foods that are high in fiber can slow down the rate at which food leaves your stomach, which can help decrease ghrelin levels and increase feelings of fullness. Some examples of fibrous foods include fruits, vegetables, nuts, seeds, and whole grains.

3. Add healthy fats: Foods that are high in healthy fats, such as omega-3s, can help increase leptin levels. Foods rich in healthy fats include fatty fish, nuts, avocados, and olive oil.

4. Take glucomannan supplements: Glucomannan is a type of fiber that can help reduce ghrelin levels and increase feelings of fullness. It’s available in supplement form and can be taken before meals.

5. Consider vitamin D supplements: Research has shown that vitamin D supplementation may increase leptin levels in overweight individuals.

Overall, following a healthy and balanced diet that is rich in protein, fiber, and healthy fats may help reduce ghrelin levels and increase leptin levels. Adding in supplements like glucomannan and vitamin D may also be effective for some individuals.

So go turn of the party for Ghrelin and build some Leptin favourable habits 🙌🏿 if you're trying to control body weight / lose fat.