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Ghrelin and leptin are hunger hormones that focus on natural weight loss and energy balance. They are safe and effective as compared to artificial hormones like HCG.
It is an appetite-increasing hormone. Its manufacturing organ is the stomach, and its level fluctuates throughout the day. When secreted, it gives signals to the brain to eat something and is a cause behind overeating.
The prime function of Ghrelin and other related hormones is to increase body weight. They do so by triggering the arcuate nucleus of the brain, which controls insulin sensitivity and leptin. It also reduces fat utilization. Ghrelin levels are negatively correlated. So dieting increase ghrelin output. It also influences blood pressure and heart rate, along with gastrointestinal motility. In stress, Ghrelin excretes more. Therefore, making people eat more.
Leptin reduces appetite level whereas, Ghrelin increases it. Both hormones work together for weight maintenance. They are present at the same place inside the brain. Weight gain causes leptin level to rise, while weight loss causes it to fall. Dietary changes, sleep and stress management control the functioning of both hormones.
Six steps to control your appetite are:
Under-eating increases ghrelin levels in the body, whereas overeating decreases ghrelin levels in the body. Nutrient-dense and unprocessed foods help to control this hunger hormone. Healthy food helps to sustain body energy level and keeps us energized. It prevents the body from staying in the starvation mode that increases the appetite.
A high portion of protein in food controls appetite. It is the most fulfilling macronutrient in the diet. High protein meals slow down gastric emptying and prolong feelings of fullness. A protein diet removes hunger, prevents loss of muscle mass and improves glucose homeostasis.
Low to moderate aerobic activity is beneficial for weight loss. It includes walking or running for 30-60 minutes every day. However, burst training is one of the best ways to manage hunger than steady-state cardio. Studies showed that burst training like sprinting reduces ghrelin level. It also affects other growth hormones along with this hunger hormone to aid weight loss.
Association of 7-9 hours of sleep for better management of ghrelin is unmatchable. Sleep deprivation also tends to increase ghrelin levels. After getting adequate sleep, it is advisable to exercise first thing in the morning. It maximizes the result as it improves glucose tolerance and insulin sensitivity.
Stress management is another significant factor apart from diet and exercise. It also becomes a hurdle in weight loss. Chronic stress increases your appetite. Therefore, you find solace in comfort foods. There are various recommended activities for stress management. For example, yoga, writing a journal, meditation and eating an anti-inflammatory diets
Refined as well as too much processed foods are highly palatable foods. They are usually high in calories. These foods send signals to the brain, and as a result, the brain does not control the appetite. Foods that increase this risk are sweets, sodas, pizza, white bread, chocolate, and fried food. Their best alternative is using whole-foods diets like veggies, fruits and proteins. These foods are fiber-enriched, calorie optimized and keeps the desire of eating minimal.
Some of the precautions to take while having weight loss using hunger hormones are:
