To help balance your appetite, you need balanced levels of the hormones ghrelin and leptin.
Ghrelin signals hunger and then decreases for approximately three hours after a meal. When levels remain chronically high, abdominal fat is often formed, which can increase the risk of type 2 diabetes.
Leptin signals fullness, affecting your appetite and metabolism. The right amount is beneficial for weight control. Studies have shown that foods can either block or increase leptin levels. You neither want too little or too much.
Eating low-nutrient foods (sodas, refined flours, refined sugars, etc.) can block the production of leptin, which can keep you from feeling full and result in overeating.
Eating low-nutrient foods can also, over time, lead to chronically high leptin levels, and the body can become leptin resistant. This is similar to how chronically high blood sugar levels can lead to insulin resistance. Most diabetics are also leptin resistant. Both conditions can contribute to weight gain, especially around the abdomen.
The good news is that losing excess weight helps increase sensitivity to leptin!
Factors that affect ghrelin and leptin levels:
*MSG (monosodium glutamate) can decrease leptin levels (www.msgtruth.org).
*Omega-3 fats found in walnuts, grass-fed meat, wild-caught fish, and seeds (flax, chia, hemp) help balance leptin levels.
*Eating approximately every four hours can help keep ghrelin levels from getting too high so your appetite doesn’t get out of control.
*Eating high-fiber foods can reduce ghrelin by helping you feel full.
*Refined sugars and refined grains increase ghrelin levels.
*Eating too few calories can interfere with ghrelin and leptin levels, actually contributing to weight gain.
*Eating protein at every meal and snack can help lower ghrelin levels.
*Less than seven hours of sleep each night can result in higher ghrelin levels and lower leptin levels.
*Too much stress affects everything, including ghrelin and leptin levels!
My Eat to be Healthy online program is now available! This is the basic nutrition program that I use with my clients to help them lay a foundation of healthy eating. I’ve packaged all the PDFs together into a do-it-yourself program, making it extremely cost effective–only $39!
You get 20 PDF documents that you can download to your computer or other device:
Eat to be Healthy Guide to give you a recommended plan of action.
Why Diets Don’t Work
Goal Setting Worksheet
Connecting the Dots template to help you keep track of what you eat and how you feel, along with a link to the Bristol Stool Chart so you can make poop observations.😛
The Healthy Plate Guide (ratio of protein, fat, starchy & non-starchy carbs)
The Healthy Plate Meal Planner Guide template (you can make copies)
and two weeks of Sample Meal Plan Menus
2017 Shopper’s Guide to Pesticides in Produce
Seven Tips for Adding Healthy, Whole Foods
20 Healthy Snack Ideas
Guide to a Rainbow of Nutrients
Mindful Eating Tips
Factors Affecting Weight Loss
Label Reading Guidelines
Eating Out Tips
List of Healthy Lifestyle Habits (three pages of recommended habits to learn)
Resources (a list of books, websites, apps, and more to help you eat to be healthy)
Scripture for Memorization and Encouragement (God-power vs. willpower)
As a special bonus, when you purchase this program through the link in this blog, I’ll send you a PDF of my 16-page Learning to be Healthy Recipes.
Of course, you can email me with any questions you have about the program and receive additional support, encouragement, and accountability in the private Facebook group: www.facebook.com/groups/learningtobehealthywithlisa.
Here’s the link to get your Eat to be Healthy online program:
Keep learning to be healthy!
Lisa Hernandez, Certified Nutritionist & Health Coach
1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”
This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease. It does not take the place of any medical care that you may need. Consult your health care provider about making dietary and lifestyle changes that are right for you.