Ghrelin (the Hunger Hormone)
It’s important to read this, especially for those who have finished a diet, those who have dieted and regained weight, or those who are just starting out… And for those who follow a diet but can’t live without bread, a croissant in the morning, or a 3-in-1 coffee… Come read along with me…
Research Findings
Research shows that a very large percentage regain all the weight they lost within just one year. What does this mean? Did you quit Keto, doctor, and suddenly gain weight? Does Keto not work for weight loss? Did you regain everything you lost?
Reasons and Explanations
This issue is general and not specific to the Keto diet; it happens with any diet. The reason is the hormone ghrelin, which makes the stomach feel hungry, pushing us to eat. That’s why we need to understand it to control it and achieve our future goals.
What is Ghrelin?
Ghrelin is a hormone produced in the stomach, often referred to as the “hunger hormone.” It is sometimes called Lenomorelin. It travels through the blood to the brain (the hypothalamus) and signals that we are hungry. Its main function is not just to increase appetite; it also affects the sleep/wake cycle, reward-seeking behavior, taste sensation, and carbohydrate cravings.
Effects and Results
It is believed that ghrelin contributes to diet failure or weight gain after dieting. The principle is simple:
- When the stomach is empty, ghrelin levels in the blood increase.
- When the stomach is full, ghrelin levels in the blood decrease.
Ghrelin Peaks and Their Effects
Ghrelin has habitual peaks. If you are used to eating at 7, you will feel very hungry when the clock strikes 7. This feeling is based on your meal habits.
Reward and Behavior
Ghrelin is a reward hormone, which is evident in people who can’t live without certain foods like 3-in-1 coffee or fruit.
Dealing with Ghrelin
Ghrelin levels start to rise one day after beginning a new diet, and this increase continues over weeks. It cannot be directly controlled by medication or supplements, but some measures can be taken to reduce its effects:
- Maintain a moderate weight.
- Prioritize sleep.
- Increase muscle mass through exercise.
- Eat more protein.
- Keep a stable weight.
- Practice intermittent fasting.
Types of Hunger
There are two types of hunger:
- Extreme hunger accompanied by symptoms of low blood sugar like nervousness, dizziness, trembling, and weakness. In this case, eat healthy food and break the fast.
- Hunger caused by ghrelin, a temporary feeling that should be ignored by drinking water or engaging in any activity.
Experiencing Hunger
Have you ever felt hungry while being busy and couldn’t eat? Then you forgot the hunger after hours? This is the effect of ghrelin; it rises in your body and disappears when you ignore it.
Conclusion
When ghrelin rises, so do energy and the desire to be active. Use the hunger phases to engage in any type of physical activity.
