Losing weight is hard; maintaining a steady weight on a diet is even harder. American studies have pointed out that the longer the diet, the more ghrelin secretion will be stimulated, making people more hungry. Experts suggest that adjusting the timing of meals and extending the fasting time can help to suppress the amount of ghrelin and reduce appetite.
Even though you have eaten something, you still feel that you are not full. This is a contradiction that many people who diet and lose weight have experienced. This is actually a normal human reaction. A study by the National Institutes of Health pointed out that more than 50% of people who lose weight by dieting will no longer lose weight after one year, and more than 30% will gain weight. In addition to sedentary habits and lack of regular exercise, the effect of ghrelin is also crucial.
Causes of increased ghrelin
During dieting, the brain will continue to receive the “eat to live” signal, stimulating the secretion of famine, so that people want to eat more, naturally it is difficult to lose weight. According to a study conducted by the University of Washington, the peak secretion of famine is at 8:00 am, 12:00 pm, 7:00 pm, and 1:00 am. The first three periods are close to the time of most people’s meals.
When people are on a diet, the brain will continue to receive the signal of “eating to survive”, stimulating the secretion of ghrelin, making people want to eat more, and naturally it is difficult to lose weight. According to a study by the University of Washington in the United States, the peak secretion of ghrelin is at 8:00 am, 12:00 noon, 7:00 pm, and 1:00 am, respectively, and the first three periods are close to the three meals time of most people.
Ghrelin is a hormone secreted by the gastrointestinal tract, mainly to increase appetite, to ingest food and store body fat. Ghrelin also affects sleep patterns, taste, and carbohydrate metabolism.
Studies have found that long-term calorie restriction can stimulate appetite, reduce the body’s satiety leptin, and slow down metabolism. A study by the University of Washington found that ghrelin increased by 24% after 6 months of dieting. A study by Fitchburg State University in Massachusetts also showed that a fat-reducing diet plan with stricter dietary requirements increased ghrelin by 40% within 6 months.
Study: Fasting for 18 hours can help reduce appetite, burn fat
A study published in the International Journal of Obesity found that not eating after 2 a.m. helps the body burn fat. The reason is: it helps to reduce the secretion of ghrelin and suppress appetite.
Participants in the study were divided into two groups. Both groups had breakfast at 8 am. The last meal of the first group was at 2 pm. After that, they stopped eating until 8 am the next day. The fasting interval was 18 hours. . The second group stopped eating after 8 p.m. with a 12-hour interval between fasts.
The researchers collected the subjects’ urine and blood levels of ghrelin, and measured metabolic indices, including calorie consumption, body fat percentage, carbohydrates, and protein consumption, and also compared the subjects’ appetite, including feelings of hunger. , desired food, amount of food and satiety. It was found that those who stopped eating after 2 o’clock consumed more fat than the other group.
Although intermittent fasting is effective, not eating after 2 o’clock is not in line with the daily routine of modern people. Dietitians suggest that as long as there is a 12-hour interval between dinner and breakfast the next day, weight loss can also be achieved by reducing calorie intake.
The practice of reducing the secretion of ghrelin
Don’t be afraid to eat calories: enough calories can help reduce ghrelin and increase leptin production. Studies have shown that eating 29% to 45% more calories per day for 2 weeks can reduce ghrelin by 18%.
Maintain a healthy weight: Obesity or anorexia can affect the secretion of ghrelin.
Getting enough sleep: Not getting enough sleep can stimulate the secretion of ghrelin and increase the risk of weight gain.
Increase muscle mass: The more muscle you have, the less ghrelin is secreted.
Get plenty of high-quality protein: A protein-rich diet increases satiety and makes you less prone to hunger.
Avoid getting fat and thin: too drastic weight changes will interfere with the secretion of hormones.
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