Ghrelin is a peptide produced by ghrelin cells in your gastrointestinal tract and released mostly in your stomach when it is empty. Its levels rise significantly before you eat which signals hunger to the brain. Its levels go down for about three hours after the meal. Leptin, on the other hand, is secreted by fat cells all over the body. It signals the brain that the body had enough to eat thus helping in regulating ghrelin.
The way to eat less is to chose those healthy foods that are slow to digest and metabolize and keep your stomach full for longer periods of time.
Researchers point out that diets rich in whole grains or proteins suppress ghrelin more efficiently than other diets. On the other hand, sleep deprivation increases ghrelin levels, appetite, and hunger.
My presentation includes the most effective foods and ways to help you curb your hunger.
Drink water before, during and after meals to keep your stomach full. People often mistake thirst for hunger because the brain cannot differentiate between the two. Both are controlled by the hypothalamus, which sends the same signals to your stomach. So, opting for a glass of water before eating is a smart idea. Not only it will hydrate your body, but it will also fill your stomach until your next meal. A full glass of water before ordering at a restaurant is a good strategy when you struggle with extra pounds.
Water is the most important nutrient for the human body. It is a key element of your vital organs, it participates in their functions, and it constitutes roughly 90% of your blood. It makes up more than 50% of your total body weight. Keep in mind the main functions of water in your body:
- It carries and distributes minerals, vitamins, glucose, and energy to your cells
- It removes toxins from your body through urines and feces
- It participates in the digestion (break-down) of the food you eat, it transports nutrients
- It regulates your body temperature in a warm or a cold environment
Simple key steps to eat less:
- Pay cash for the food you buy. Psychologists state that you tend to buy junk food and desserts when you pay with credit card. Apparently paying with cash makes you think twice about it, and often you give up in favor of healthier foods.
- Sit down at the table and keep your mind on what and how much you eat. Chew your food slowly and in small bites. This gives your stomach time to send your brain the signal that it is full and will allow your brain to “record” what you are doing. Put your fork down in between bites to help you to slow down.
- Drink water while eating
- Avoid eating in front of the TV or while reading. Lack of attention to your meal will make you overeat.
- Avoid to discuss stressful issues while eating. Stress is one major cause of overeating.
- Avoid or limit alcoholic drinks, such as beers and spirits (distilled beverages) which are loaded with calories. Alcohol drinks lower your inhibitions and you are more likely to indulge in unhealthy eating.
- Do not watch TV cooking shows. Research shows that seeing food on TV makes you want to snack and eat more candy.
- Stay busy. Boredom is one major culprit in overeating.
- Change the size and color of your plates. Use smaller cups, bowls and plates of different color than your food, say blue, pink, lavender. Smaller dinnerware means smaller meal portions. The size of your dishes “tells” your brain how much you are “supposed” to eat. Studies indicate that you are likely to eat more from plates whose colors blend in (integrate) with your food.
- Never eat directly from a box or bag without measuring it. Pre-portion your foods to know how much you eat.
- Keep unhealthy snacks out of sight and you will eat less. Studies have shown that when you “hide” chips, candies, pastries, cookies, sugary drinks you consume by 25% less.
- When eating outside, order small portions in small containers. Studies have shown that a large container will tempt you to eat more food, enven if you are full or the food is tasteless.
