How to control the hunger hormone

There’s a secret about weight loss and the hunger hormone that most dieters don’t know:

Willpower is not enough to cut calories to lose weight.

Hunger is an intense biological drive.
Our bodies insist on getting the nutrition they need when they need it.
But why do we eat more than our bodies need?
The problem is a potent hormone called ghrelin, also known as the “hunger hormone.”
Ghrelin’s function is to transmit a simple message from the stomach to the brain, “I’m hungry! Give me to eat! Give me to eat right now!”
Ghrelin is the reason hunger can get out of control, and cravings can seem impossible to control.

What exactly is ghrelin?

Ghrelin is produced in small amounts by specialized cells in the stomach lining.
Cells and glands in the stomach cause the hunger hormone to be released into the bloodstream, where it circulates to every cell in the body.
Ghrelin acts a bit like a thermostat, telling cells how much glucose to burn to generate energy and how much glucose to use to make glycogen.
Glycogen is an energy reserve that muscles use to contract.
Now for something a little complicated, but good to know.
Ghrelin exists in two chemical forms, acetylated and non-acetylated. Acetylated ghrelin sends the brain the message, “I’m raising insulin levels, so you’d better eat right now, so your blood sugar doesn’t spike too high!
Feed me!
Feed me now!”

The NON-acetylated ghrelin sends the brain the message, “I’m raising insulin levels right now so you can store more fat! Let’s get more fat! Give me to eat! Feed me now!”
That’s right, you may have a biological drive to eat more to get fatter.
Your stomach tries to direct your brain to eat more.
It tries to make sure you never starve.
This is why the hunger hormone is problematic.
But because it also affects your sleep quality and mood, you can’t eliminate it.
It would be a terrible idea to invent some drug to suppress it.
Fortunately, you can make the hunger hormone work with you, not against you.

Your ghrelin clock

The stomach, pancreas and hypothalamus do not produce the same amount of ghrelin throughout the day.
They release ghrelin in pulses three times a day.
Your need to eat is stimulated by a secretion of ghrelin in the morning, around noon and in the late afternoon.
There is also a smaller secretion of ghrelin released into the bloodstream around midnight.
If you do not eat at these times, the ghrelin will disappear within a couple of hours, and you will no longer feel hungry.

But that’s not a good thing.

If you ignore the hunger hormone by skipping meals, you won’t feel hungry at first.
But if you skip meals often enough, your ghrelin levels will stay elevated all the time, not just for breakfast, lunch and dinner.
You’ll want to eat all the time.
And to make matters even worse, ghrelin levels continue to rise even after eating.

This is where their strength comes into play from will. See this y get ready for deal with the hunger during a o two hours, including then from eat. Yes you you can find the force from will for no eat just then from a food, you you can maintain the ghrelin under control.

But if you punish yourself by skipping meals, your body will release more insulin to force you to eat all day.

Foods that counteract the hunger hormone

There is a simple principle to choosing foods that keep you feeling full long enough for your ghrelin levels to decrease:

Eat foods that take longer to digest. Put another way, eat foods that fill you up: nuts, lentils, hummus, quinoa, avocado, broccoli, soups.

Liquid foods fill you up. You get more satisfaction from 300 calories of soup than from 300 calories of crackers.

Fiber-rich foods fill you up. That’s why cooked vegetables and oatmeal fill you up better than Fruit Loops.
Protein-rich foods, especially low-fat yogurt, and low-fat meats, slow digestion.
Complex carbohydrates in whole grains, black beans, lentils, navy beans, chickpeas, peas and lima beans slow digestion.
The longer food remains in the stomach, the easier it is to resist the appetite-stimulating effects of ghrelin.

There are also foods to avoid. Sugar is easy to digest.
It doesn’t satisfy you for long.
Like white bread and instant mashed potatoes, some foods don’t keep you full because they are easier for your body to convert to glucose: refined flour, soft drinks, baked goods, sugar, jams, candy, ice cream and alcoholic beverages.
Anything that keeps you feeling full will help you regain control of your appetite.
But you will never be able to control your appetite if you eat a lot of pizza and chocolate cake or yellow cheese on white bread.
There are botanical extracts that support normal ghrelin levels, too.

Botanical support for normal ghrelin levels

There is a common herb that reduces ghrelin levels.
It’s ginger.
When you eat ginger-flavored foods, you are more satisfied with less.
This is because the chemicals in ginger reduce ghrelin production.
There is another little-known herb that reduces ghrelin levels.
It is Irvingia Gabonensis. This West African herb helps control hunger so you feel full and don’t overeat.
Scientific research finds that it supports normal metabolism with the result that it reduces cholesterol, triglyceride, blood glucose and weight levels.
One clinical trial found that volunteers who took this herb for ten weeks lost an average of 26 pounds and 5 inches from their waists.
Ghrelin is just one part of the weight loss puzzle.
But if you listen to your internal hormonal clock and eat the right foods and take herbs that support normal ghrelin levels, it will be easier to lose weight.

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REFERENCES

https://www.yourhormones.info/hormones/ghrelin/

https://pubmed.ncbi.nlm.nih.gov/19254366/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2330043/

https://www.drugs.com/npp/african-mango.html