Learning the science of hunger hormones is not as complicated as you think. As an individual, each and every person has a different response to their hunger cues. Some may have tolerance when it comes to hunger control, and some may not, but it doesn’t mean that he has better hormones than you are
Essential hormones on your body send a message to your brain to either cease or initiate eating behavior that will make you feel that you are craving something. These include leptin, ghrelin, insulin, glucagon, and other like peptide YY and cholecystokinin. Because hunger is not as simple as an empty stomach, our behavior and, most importantly, what we eat has a significant impact on how hungry we are.
This means we can control our appetite by managing our hunger-regulating hormones.
Three Pillars of Appetite Control
Blood Sugar Management
Manage your blood sugar by staying away from refined carbs and simple sugars; if you find it hard to give up refined carbs while on a diet, remember that you don’t have to. You can lose weight just by counting calories, but you will have a much easier time sticking to a diet if you are not starving all the time. Your blood sugar will be stable, so you should feel a lot better and more energized as well.
If you will eat them, try pairing them with another nutrient and sticking with smaller quantities. This will slow down your digestion a little bit and is healthier for your metabolism overall.
What should we eat then? The opposite of refined carbs. Foods that digest slowly produce stable sugar, long-lasting energy, a reduced insulin response, and impact our hunger-regulating hormones positively. Increasing the protein of your daily caloric intake to reduce calories consumed for the day overall. If you increase your protein intake, you will feel more satiated.
Studies show that fiber increases satiety decreases hunger, and reduces daily overall caloric intake. Fibers are digested in the deeper chambers of our intestines. Stimulating peptide YY and cholecystokinin, two essential hormones that tell us we are not hungry.
To get the most out of the other two pillars, you should also engage in healthy behaviors, adequate sleep, regular exercise, and stress management. Our overall health and body weight are linked, and our hunger hormones are one of the critical pathways that this occurs.
These tips given will help you improve your metabolic health to get in touch with your real hunger cues and feel more satisfied with what you are eating.
If your blood sugar is all over the place, if your hormones are out of control because of what you are eating, not going to feel good, and it can be hard to stick to a diet if you are essentially fighting your biology the whole way.