If you are trying to lose weight, living with certain health conditions, or adopting a new meal routine like intermittent fasting, you may be wondering how to reduce feelings of hunger throughout the day.
With the realization of the global obesity epidemic and its related co-morbidities over the last few decades, it is important to note the intricate interplay between gut hormones and the central nervous system (CNS), and the regulation of food intake through appetite modulation.
Several of these circulating appetite modulators, including ghrelin, cholecystokinin (CCK), pancreatic polypeptide (PP), peptide YY (PYY), glucagon-like peptide (GLP)-1, and oxyntomodulin (OXM), have been shown to influence appetite in humans.
When we consume omega-3 and omega-6 rich food, our body releases cholecystokinin(CCK).
Cholecystokinin (CCK), a peptide that is distributed widely throughout the gastrointestinal tract and the central nervous system, has a number of physiological effects including the stimulation of gallbladder contraction and pancreatic and gastric acid secretion, slowing of gastric emptying and suppression of energy intake.
It is produced by I cells in the duodenum and jejunum, and serves a variety of functions, including that of a neurotransmitter in the CNS. CCK secretion by the gut is stimulated by foods high in fat and protein, and aids digestion. Omega-3 fats are found in: fatty fish like salmon, mackerel, anchovies, sardines, arctic char and trout. eggs (including omega-3 enriched) flaxseeds and flaxseed oil.
Omega-6 fats are found in soybeans, corn, safflower and sunflower oils, nuts, seeds, meat, poultry, fish and eggs.
When food reaches the lumen, this hormone is released to break down fat and protein. Once this hormone is released, the satiety center in our brain receives a signal to stop eating.
The same happens when we consume L-glutamine. Additionally, it also reduces sweet cravings and regulates appetite via the CCK signal.
So the number one factor to consider when reducing your appetite is to consume more omega-3 and omega-6.
Same goes with glutamine. Additionally, L-glutamine helps reduce sweet cravings as well. So consume more L- glutamine. Good sources of L-glutamine can be found in certain foods, including chicken, fish, cabbage, spinach, dairy, tofu, lentils and beans.
Last but not the least, avoid highly processed foods. Concentrated sugar and highly processed foods can cause a rapid rise and fall in blood sugar after consumption.
Typically, blood sugar falls below fasting levels within a few hours of a high glycemic index meal, causing hunger and leading to overeating.
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