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Title : The ghrelin :. The "Hunger hormone" Explanation
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The ghrelin :. The "Hunger hormone" Explanation

Weight loss can be difficult, but maintaining your weight after a diet is even more difficult

Research show that a large percentage of dieters regain all the weight they lost in just one year ( 1 ).

weight recovery is due in part to the appetite of your body and -Regulation weight of hormones , trying to maintain and even return to the accumulation of fat ( 2 3 4 5 ).

The ghrelin, the "hunger hormone," plays a key role, as it gives the signal to the brain to eat ( 6 7 8 ).

Their levels increase during a diet and intensify hunger, so it is hard to lose weight ( 9 10 ).

Here's all you need to know about this hormone and how to keep it under control.

What is ghrelin?

Ghrelin is a hormone produced in the gut. Often it referred to as the hunger hormone, sometimes called lenomorelin.

that travels through the bloodstream and brain, which tells the brain to become hungry and looking for food.

The primary function of ghrelin is to increase appetite. This makes you eat more food, drink more calories and store fat ( 7 11 ).

The following chart shows how the rats injected with the hormone had a rapid weight gain ( 12 ).

also affects your sleep / wake, seeking behavior reward, the sense of taste and carbohydrate metabolism ( 7 11 ).

This hormone is produced in the stomach and is secreted when the stomach is empty. It enters the bloodstream and affects the part of the brain known as the hypothalamus, which regulates hormones and appetite ( 11 13 ).

The higher your level, the hungriest of obtaining it. The lower levels, the fuller you feel and the easier it is to eat fewer calories.

So if you want weight loss , reducing ghrelin levels may be beneficial.

Ghrelin may sound like a terrible diet-wrecking hormone. However, in the past he played a role in the survival helping people maintain a healthy level of body fat.

These days, if they eat less or fighting to gain weight , increased ghrelin levels can help you consume more food and calories per day.

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Conclusion: Ghrelin is a hormone that signals the brain to feel hungry. It plays a key role in regulating calorie intake and body fat levels.

What causes ghrelin to rise?

Ghrelin levels rise before a meal, when the stomach is empty. Then they decrease soon after, when the stomach is full ( 14 ).

While one might assume obese people have higher levels, which can only be more sensitive to its effects. In fact, some investigations show levels are lower than in lean people ( 15 16 17 ).

Other research suggests that obese people may have a ghrelin receptor too active, known as GHS-R , which leads to increased calorie intake ( 6 7 ).

However, regardless of the amount of body fat you have, ghrelin levels increase and make you hungry when you start a diet. This is a natural response by your body, trying to protect themselves from starvation.

During a diet, your appetite increases and levels of "satiety hormone" leptin down. The metabolic rate also tends to decrease significantly, especially when calories are restricted for long periods of time ( 18 19 ).

For obvious reasons, these adaptations can make it much harder to lose weight and keep it off.

Your hormones and metabolism are adjusted to try to regain all the lost weight.

Conclusion :. Ghrelin levels can increase during a diet, increased hunger and making it harder to lose weight

How are your levels change during a Diet

Inside a day starting a diet, ghrelin levels start to rise. This change continues over weeks.

In a human study found a 24% increase in ghrelin levels in a diet of 6 months ( 20 ).

In another study of diet weight loss of 3 months, researchers found levels nearly doubled from 770 to 1,322 pmol / l ( 21 ).

During a bodybuilding diet 6 months reaching an extremely low body fat through severe dietary restrictions, ghrelin increases by 40% ( 22 ).

These trends suggest that diet over time - and the more body fat and muscle mass is lost -. Higher levels will rise

This makes you hungrier, so it becomes much more difficult to maintain your new weight.

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Conclusion: Ghrelin levels have shown a significant increase in a weight loss diet. The longer the diet, their levels will increase.

How to lose ghrelin and reduce hunger

Ghrelin appears to be a hormone that can not be directly controlled with drugs, diet or supplements.

However, there are some things you can do to help maintain healthy levels:

• avoid extremes weight: Both obesity and anorexia alter ghrelin levels ( 23 24 )
• Control calorie intake: Both high fat and high in carbohydrates meals reduce their levels. Therefore, total calories matter over the composition of their diet ( 25 ).
• Prioritizing sleep: Poor sleep increases levels, and has been linked to a higher gain of hunger and weight ( 26 27 ).
• Increase muscle mass: Higher amounts of fat-free mass or muscle are associated with lower levels ( 28 29 , 30 ).
• Eat more protein: A diet high in protein increases satiety and reduces hunger. One of the mechanisms behind this is a reduction in ghrelin levels ( 31 ).
• maintain a stable weight :. drastic weight changes and yo-yo dieting alter key hormones, including ghrelin ( 32 )
• Cycle your calories: periods higher caloric intake hormones can reduce hunger and increase leptin. One study found 29-45% 2 weeks in more calories decreased levels of ghrelin by 18% ( 33 ).

Conclusion :. Maintaining a stable weight, avoiding long periods of diet, eat more protein and more sleep can help optimize ghrelin levels

Take Home Message

ghrelin is a hunger hormone very important.

plays an important role in hunger, appetite and food intake. Because of this, you can have large effects on their success with weight loss and maintenance.

By having a plan for sustainable and enjoyable diet can prevent major hormonal changes that can lead to yo-yo dieting and weight regain.

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