The problem of obesity is, if not in the first place, then one of the ten most common disorders in the body. Many people who are prone to weight gain are constantly looking for new means and ways to lose weight and how to reduce their appetite. A hormone called ghrelin is responsible for the feeling of hunger, which closely interacts with two more important hormones in the human body – leptin and somatotropin. Let's look at the functions of ghrelin in the article and two ways to reduce appetite in order to control weight and not gain weight.
Hunger and satiety hormone: ghrelin and leptin
Ghrelin – it is a hormone that is responsible for the occurrence of hunger, acts as one of the stimulators of the formation of eating behavior. Synthesized by cells in the mucosa of the gastrointestinal tract.
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In turn, leptin – This is a hormone that is designed to regulate energy metabolism. That is, when the stomach is saturated with food, leptin production begins to increase, which suppresses appetite. Leptin – satiety hormone, thus, acts as the antipode of ghrelin. This peptide closely interacts with another hormone – somatotropin. When released from the stomach into the bloodstream and through the bloodstream to the pituitary gland, ghrelin stimulates the production of somatotropin – growth hormone.
Grelin concentration peaks before meals. After eating, the concentration of ghrelin drops, that is, hunger subsides and leptin activity increases – satiety hormone.
Leptin is designed to suppress appetite, it is a hormone of adipose tissue. If the body develops leptin resistance, that is, the brain does not understand when satiety occurs, weight gain is likely. The body tries in vain to restore energy reserves and there is a constant feeling of hunger. Although the range of functional abilities of leptin is much more than a simple signal about saturation.
Other functions of leptin:
- takes part in the normalization of the menstrual cycle in the female body,
- increases blood pressure,
- speeds up heart rate,
- also participates in the processes of thermogenesis.
Read also: Hunger hormone: how to control your appetite
How to reduce appetite: 2 effective ways
There is an opinion that it is possible to control the hunger hormone ghrelin, and there are 2 effective methods for this. Is it possible to fool ghrelin, how to reduce appetite and not cause an imbalance of the hunger hormone in the body?
Ghrelin can be "deceived" – for this you need to eat food in small portions and often.
Method #1 - Eating fractionally will help keep your appetite under control with the constant work of the stomach.
How does it work? As the stomach empties, the production of the hormone ghrelin is activated and hunger occurs. Ghrelin sends signals to the brain about the imminent onset of nutritional deficiencies in the body. And the brain, in response to this signal, triggers a feeling of hunger to restore energy reserves.
Read also: How to tame the hunger hormone ghrelin: 10 little tricks
With fractional nutrition, the walls of the stomach gradually decrease, and the hormone ghrelin is produced in smaller quantities.
If you can't stand hunger and try your best to stifle it by eating more and more food, switch to fractional meals.
Eating food in just a few hours will prevent hunger and therefore increase the concentration of ghrelin in the stomach.
Method #2 – Eating foods that take a long time to digest.
Foods that help you lose weight, which stay in your stomach for much longer, can delay the onset of hunger.
Due to their structure, some dishes linger the longest in the digestive tract, and among them – cocktails, soups. Simple soups are digested 2 times faster than their own, that is, in the form of mashed potatoes. It is best to grind in a blender, the smaller the dish, the longer it will be digested. This is due to the fact that if you use regular soup, it must be chewed and mixed with saliva, which speeds up the process of splitting in the stomach. If the soup is simply drunk as a cocktail, the concentration of saliva in this case will be minimal and the stomach will have to work more on the distribution of food.
Even with a strong hunger and desire to have something like a sandwich to eat, fractional meals and the use of mashed potatoes or cocktails will help to achieve the perfect figure.
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