Fun Fact Friday! So it turns out that the hunger hormone Ghrelin is regulated by how much and often we eat. Ghrelin release may be greatly reduced when those meals consist of complex carbohydrates and lean proteins. Your body makes Ghrelin to make sure you don’t starve…it is designed to make sure you take in enough fuel. The problem is our modern fuel issues are more of a lifestyle choice and not because we are hunter gatherers who need to be reminded to eat what we just gathered. We are busy people with busy lives who don’t slow down long enough to fill up our tanks before they start sputtering.
ghrel·in
(grĕl′ən)
n.
According to You and Your Hormones “Eating reduces concentrations of Ghrelin. Different nutrients slow down ghrelin release to varying degrees; carbohydrates and proteins restrict the production and release of ghrelin to a greater extent than fats.” http://www.yourhormones.info/Hormones/Ghrelin.aspx
It’s true, if you wait too long to eat, too long in between meals, or deprive yourself waiting for the next meal your body will actually assume there is a real issue and create the insatiable desire to eat. Have you ever had a day where you just couldn’t eat or tried to avoid what was available…you were “good” all day and then got home and it was like someone else took over your brain? I had to make a conscious decision years ago to eat first thing in the morning followed by several small meals. When I don’t fuel my body every few hours it’s like invasion of the body snatchers. I can make it from dinner one night until late afternoon the next day without eating…then I try to figure out who left all the wrappers and empty containers in the path of destruction I just left in our pantry. Anyone else experience that? Yes, you…you with the raised hand hoping no one sees you…you know exactly what I mean.
So what’s the good news? Eating a mix of foods like fruits, vegetables and lean protein like string cheese or eggs several times a day could actually help you reduce the amount of Ghrelin your body makes! Try eating 5 to 6 small meals a day and be sure to include a little protein at each…you’ll be surprised how much less hungry you are and BONUS more frequent small meals help keep you satisfied, less likely to splurge or binge. Sound familar? The Weight Watchers Beyond the Scale Smart Points plan encourages exactly what we need to stay fueled and keep Ghrelin in check. Let me know how it goes and which foods you find are most helpful, I’m learning right along beside you!
