It is difficult to lose weight; it is even harder to maintain a stable weight by dieting. American studies have pointed out that the longer the diet, the more it will stimulate the secretion of ghrelin, making people more hungry. Experts suggest that adjusting the timing of meals and lengthening the fasting time can help suppress the amount of ghrelin and reduce appetite.
I have already eaten something, but I still feel that I have not eaten enough. It is a lot of people who have lost weight and have contradictory feelings. This is a normal human reaction. According to a study by the National Institutes of Health, more than 50% of people who lose weight by dieting will not lose weight after one year, and more than 30% will become fat. In addition to the sedentary and lack of regular exercise habits, the effects of ghrelin are also critical.
Causes of increased ghrelin
During the diet, the brain will continue to receive the signal of "feeding for survival", stimulate the secretion of ghrelin, and make people want to eat more, it is naturally difficult to lose weight. According to a study by the University of Washington, the secretion of human ghrelin peaks at 8:00 am, 12 noon, 7 pm, and around 1 am, and the first three periods are close to the three meals of the majority.
Studies have found that long-term restrictions on calorie intake will stimulate appetite, and the leptin with a feeling of satiety is relatively reduced, and the rate of metabolism is slowed down. Research at the University of Washington points out that hunger can increase by 24% after a 6-month diet. Research at Fitchburg State University in Massachusetts also showed that the more stringent dietary fat reduction diet program increased hunger by 40% in six months.
Study: Fasting time 18 hours helps reduce appetite, fat burning
A study published in the July issue of Obesity found that eating no more after 2 o'clock helps the body burn fat. The reason is: it helps to reduce the secretion of ghrelin and suppress appetite.
The participating subjects were divided into two groups. Both groups had breakfast at 8 in the morning. The last meal in the first group was at 2 pm, and then they stopped eating until 8 am the next morning, with an interval of 18 hours. The second group stopped eating after 8 p.m., with an interval of 12 hours.
The researchers collected the urinary concentration in the urine and blood of the subjects and measured the metabolic index, including calorie consumption, body fat percentage, carbohydrates, and protein consumption, as well as the appetite of the subjects, including hunger. , the food you want to eat, the amount of food and the feeling of fullness. It was found that people who stopped eating after 2 o'clock consumed more fat than the other group.
Although the intermittent fasting method is effective, it does not eat after 2 o'clock, and it does not meet the modern people's daily routine. The dietitian suggests that as long as the dinner and the next day's breakfast are separated by 12 hours, the weight loss effect of reducing calorie intake can be achieved.
Reduce the secretion of ghrelin
Don't be afraid of getting calories: enough calories can help reduce ghrelin and increase the secretion of leptin. Studies have shown that taking 29% to 45% more calories per day for 2 weeks, ghrelin can be reduced by 18%.
Maintain a healthy weight: Overweight or anorexia can affect the secretion of ghrelin.
Adequate sleep: not sleeping well, will stimulate the secretion of ghrelin, increase the risk of weight gain.
Increase muscle mass: The more muscles in the body, the less secretion of ghrelin.
Eat more high-quality protein: A protein-rich diet can increase satiety and not be hungry.
Avoid fat and thinness: too intense weight changes can interfere with hormone secretion.