Hunger – diet and grelin. What is a grelin?
Ghrelin is a hormone discovered in 1999 that is mainly produced and secreted by the stomach, with small amounts also secreted by the small intestine and pancreas.
Grelin has many functions. It is known as the “hunger hormone” because it stimulates appetite, increases food intake and promotes fat accumulation.
Ghrelin also stimulates the release of growth hormone from the pituitary gland and has a protective effect on the cardiovascular system, playing an important role in controlling insulin release.
Hunger – diet and grelin. What causes ghrelin enlargement?
Ghrelin levels usually rise before meals when the stomach is empty. As the stomach fills up, levels of this hormone decrease. When you start to lose weight, ghrelin levels increase, which leads to a feeling of hunger, a natural reaction of the body trying to protect itself from starvation. Dieting weight loss increases appetite and reduces levels of the “satiety hormone” leptin. These changes can make it much harder to lose weight and keep it off, as hormones and metabolism adjust to try to regain the weight lost.
How to reduce grelin and reduce hunger at the same time
The most important thing to know is that ghrelin is a hormone that cannot be directly controlled by drugs, diet or supplements. However, there are a few things that can be done to influence the release of ghrelin to some extent –
- Maintain a moderate weight. Studies show that obese people tend to have higher levels of ghrelin.
- Get a good night’s sleep. Little sleep and poor sleep increases ghrelin levels and is associated with increased hunger and weight gain.
- Increase muscle mass. A higher amount of fat-free mass or muscle is associated with lower ghrelin levels.
- Eat more protein. More protein in your diet increases satiety and reduces hunger.- Maintain a stable weight. According to a study of women, drastic weight changes and yo-yo dieting can disrupt key hormones, including ghrelin.
- Exercise is a must. Although research on the effects of exercise on ghrelin levels remains controversial. Vienna 2021 In a review, researchers found that aerobic exercise inhibits ghrelin production. However, they also found that prolonged exercise can have the opposite effect and increase ghrelin production. The exact mechanism of this effect remains unclear, but researchers believe it is most likely due to the increased redistribution of blood flow and weight loss from exercise.
- Reduce fructose intake. Fruit and berries should be consumed in moderation. Studies show that eating foods high in fructose (sugars in fruits and berries) can increase ghrelin levels. So, as levels of this hormone rise, you want to eat more.
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