Hi and welcome back!
As I talked yesterday about the effects of hormones on our bodies with regards to appetite, I thought it would also be good to understand another key hormone in this area which is ghrelin. Ghrelin is the hormone that makes sure we eat enough and if you remember from yesterday, leptin (The world leptin means “full” in Greek) is the one that works alongside ghrelin to make sure we feel full and satiated.
Higher levels of gherlin have been found in people who have less sleep than those who have more so it is now thought possible that lack of sleep leads to higher levels of ghrelin, which in turn triggers the appetite and leads to obesity (although scientists are not completely certain whether obesity raises gherlin levels or high gherlin levels lead to obesity.) Higher levels of gherlin also create less leptin and so the appetite supressent doesn't get to kick in and do it's job! In addition, high levels of ghrelin have been found to suppress the amount of fat used by the adipose tissue. This implies that those with high levels of ghrelin in their bodies will not only feel hungrier than those with low levels, but may burn fat more slowly as well.
I have read that high levels of blood sugar trigger the overeating behavior. In other words, binge eating or out-of-control feeding, called hyperphagia, is associated with a malfunction in the brain’s hunger signals. The level of ghrelin depends on the state of nutrition and hydration of an individual. So its effect does not end with hunger, it affects thirst as well.
So, bearing all this in mind, this is why the recommendations for aiding fat loss are to eat less sugars and refined carbohydrates in order to maintain normal blood sugar levels, drink plenty of fluids to keep well hydrated and increase activity and exercise so that you are not just mentally tired from your busy day, but physically tired as well and more likely to sleep well.
And what are we trying to encourage you to do on this FAT-SCRAP Programme?
- Eat healthily by eating less sugars and refined carbohydrates in order to maintain normal blood sugar levels, - drink plenty of sugar free fluids to keep well hydrated and drink less alcohol which we know contains sugar and dehydrates the body
- make exercise part of your routine to help you get fitter and sleep well!
Sue x
FAT-SCRAP APRIL 2010 DAY TWENTY FIVE
FAT-SCRAP APRIL 2010 DAY TWENTY SEVEN
3 comments:
Hello everyone, hope you've all made good use of this sunshine before it goes by the weekend!!!!
Had a really good day today (mind you stuck in the office all day), but kept really busy which I love.
Food today
Porridge with blueberries
Banana
Tuna salad and an apple
2 rice cakes with humous
Chicken breast with jacket potato (small sprinkle of cheese) and salad.
AM: Yogurt with blueberries & raspberries.
Snack: 5 brazils
Lunch: Duck Wrap from Co-op ( out and about so best choice I could find).
Tea: Leftover chicken and herbs from last night with rice.
Interesting day, popped down to Southampton to meet my new 3 week old nephew and visit my brother-in-law's proposed and existing student let housing stock. I didn't feel hungry or crabby, although it was a long day away from snacks etc. Since we were busy I didn't think about food! Thanks to Sue and ball work I can feel some abs, I didn't think under my insulation (fat layers!!) I had a nice surprise! I like the ball work on the floor (as Mara knows give me a ball & a wall and I'm not keen!!). Mara hope you are feeling better, I hear you are under the weather.
Sounds like you are back on track today, Dusty!!
Good to see you back keeping focused on your food choices Pear!!
Post a Comment