Hunger and satiety may seem like simple sensations: you feel hungry when you haven't eaten for several hours and you feel full when you've consumed enough. Both sensations are regulated by a set of hormones in the gut and brain, especially the hypothalamus, that work to influence your weight and health. Imagine these hormones as conductors of an orchestra that keep your body in balance.
Some of these hormones are influenced by genetic factors, while others are affected by lifestyle, certain medical conditions and/or changes in weight or body composition.
Here's a very basic look at the 7 hormones that regulate your appetite:
Leptin: Known as the "satiety hormone". Leptin communicates with the brain and signals when you are full and reduces appetite. People with obesity tend to have high levels of leptin which is known as leptin resistance.
Ghrelin: Known as the "hunger hormone," it has the opposite function of leptin. It is produced in the stomach and increases when the stomach is empty to stimulate appetite. Ghrelin production stops when your stomach is stretched with sufficient and adequate food. Protein intake has this effect, thus promoting satiety, as opposed to carbohydrate-rich and sugar-rich foods.
Insulin: Known as the "blood sugar regulating hormone". Insulin is involved in both the regulation of blood sugar levels and the conversion of energy from food into fat. Insulin also aids in the breakdown of lipids and proteins. During digestion, insulin promotes the uptake of glucose by muscle, fat and liver cells. The cells use this glucose for energy or convert it to fat for long-term storage. Excess glucose levels are caused by ingesting more than your body needs and your body will store it as fat.
Cortisol: Known as the "stress hormone". Stress can cause you to eat more and/or snack more during the day, especially foods rich in carbohydrates, sugars and processed foods, resulting in hormonal imbalance, weight gain, among others.
Glucagon-like peptide-1 (GLP-1): This hormone alerts the brain that you are full and should stop eating. It is released after eating and triggers satiety, slowing digestion. Chronic inflammatory diseases or increased food intake reduce GLP-1 synthesis producing a negative effect on satiety signaling.
Cholecystokinin (CCK): Hormone produced in the intestine after eating, which makes you feel full and improves your digestion.
Glucose-dependent insulinotropic polypeptide (GIP): Produced in the small intestine and affects your insulin and fat metabolism.
What triggers hunger hormone imbalances?
Strict diets or inadequate fasting can alter the balance of hunger hormones in the body. It has been found that strict diets designed for weight loss can suppress the hormone leptin by 40%, which can lead to leptin resistance and increased ghrelin levels. By following extreme diets, you are very likely to return to old eating habits and regain lost weight, a phenomenon known as the "yo-yo effect."
Be careful when choosing a diet and avoid solutions that promise quick results. A successful weight loss strategy requires working on your diet and the lifestyle you lead. Remember also that mental and emotional factors are critical and are sometimes taken out of the equation. Each person is unique and this requires personalized work.
How to start regulating your hunger hormones?
My recommendation is that you seek help from a Health Coach or a health professional who goes beyond prescribing medications, who will guide you through the process so that you learn to nourish your body physically, mentally and in relation to the environment around you. For now you can start by doing the following:
Eliminate sugar
Control carbohidrates
Adjust your schedule
Base your diet on protein and animal fats
Don't eat between meals
Make sure you maintain optimal vitamin D levels.
In conclusion, your hormones play a crucial role in regulating appetite and body weight. Understanding how they work can help you make healthier choices in your everyday life. Health can't be limited to a temporary diet, it's about maintaining a healthy lifestyle in a holistic way.
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Disclaimer:
"The information provided is for educational and informational purposes only, and is made available as self-help tools for your own use; it is not intended as a substitute for professional medical advice, diagnosis or treatment. Always consult with a health care professional."
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