Your Hunger Hormones Guide

When leptin and ghrelin are out of whack, it could cause you to overeat and affect your metabolism.

Your Hunger Hormones Guide

Manipulate These Hormones to Reach Your Goals

It’s been shown in research that when you consume a diet high in processed fatty foods the leptin hormonal signals that tell your brain “I’m feeling full” are suppressed. This can result in overeating, and unwanted pounds of stored body fat. Doing this day in and day out will only lead to weight gain, obesity, diabetes and heart disease. 

Studies have shown that those appetite-inducing ghrelin levels can be suppressed by eating a diet higher in protein and complex carbohydrates. 

Lack of sleep has also been shown to be a contributing factor to increased ghrelin levels. When research participants were studied after sleep deprivation, it was noted that their ghrelin levels were elevated. When those same individuals were observed after sleeping 10 hours at night, their ghrelin returned to the normal, healthy range. Have you ever noticed that when you didn’t have a good night’s sleep you reach for foods higher in fat or simple carbohydrates? It happens to us, too!

Keep Your Appetite Hormones in Check

1. Drink a full glass of water before eating a meal. This can suppress ghrelin production causing you to eat less when you dine.

2. Stop yo-yo dieting. When you diet, ghrelin levels tend to rise and make you feel hungry. Many people will be successful on a diet for a period of time but once they stop being restrictive, they tend to gain weight back and then some. 

3. Nosh five to six smaller meals daily. This will keep your metabolism fueled and ghrelin levels suppressed.

4.  Eat a high fiber, healthy fat, clean diet every day.  Diets high in fiber increase satiety and make you feel fuller longer. This will help keep ghrelin levels suppressed.  (For example: Eating fiber-rich oats for breakfast will satisfy you longer than a white carb bagel that will send insulin levels rising and then crashing before lunch).

Leptin and ghrelin are key hormones to maintaining a healthy body weight. The most important thing you can do to keep these hunger levels normal is to add in strength training and cardiovascular exercise. Exercise is key in maintaining body weight and stabilizing hormone levels so your body can perform at optimum capacity.

SEE ALSO: 25 Ways to Melt Off Fat Today