fitnessvideopodcasts.com

Scientists have discovered the hormone which makes us feel hungry.  It is called GHRELIN and research has shown that levels increase when we are hungry and drop when we are full.  Two interesting characteristics of ghrelin have been identified which should make it easier for those trying to lose weight, to control their food intake more effectively.

Levels of Ghrelin are affected by protein:

The higher your protein intake, the lower your ghrelin levels and the less hungry you will feel; and

Ghrelin is a “creature” of habit:

Scientists have found that ghrelin responds to habit.  So for example, if you always eat lunch at midday your ghrelin levels will automatically rise around that time making you feel hungry.  Think about it - do you regularly find yourself snacking in front of the TV in the evening?  Are you eating because you are hungry or out of habit?

So to reduce those hunger pangs which have you reaching for those diet busting snacks…….

Include protein with every meal.  Good sources of protein include:

Eggs  (boiled, scrambled or poached but not fried) 
Milk (go for semi skimmed or skimmed varieties)
Soya milk
Tofu
Low fat yoghurt
Low fat cottage cheese
Fish (also an excellent source of omega 3)
Cheese  (select the lower fat varieties)
Chicken  (preferably grilled and eaten with the skin removed)
Peanut butter
Sunflower and pumpkin seeds
Protein training bars and shakes

Train your body to reduce your dependency on unhealthy snacks…… 

If you are in the habit of eating an early lunch and then snacking several times during the  afternoon to get you through to supper, try to change your eating patterns.  To keep your blood sugar levels constant and avoid the dangers of sugar and insulin highs and lows (see “Understand the Glycemic Index and reduce the blood sugar highs which can scupper your attempts to reach your weight loss goals” also on this Blog) you should aim to eat 5 or 6 small meals (all including protein) each day.  If you are currently eating 3 main meals and snacking in between you will initially find this difficult because your ghrelin levels will automatically rise at the times your body is used to you eating.  The good news is that ghrelin levels have been shown to adjust to a new eating regime within 3 days so it is worth sticking with this.   With time your body will adjust and you will find it easier to manage your eating patterns and stick to a healthier eating regime.

If you are working full time we know it can be difficult to stick to a healthy eating regime but some of the following may help:

Breakfast:  NEVER SKIP BREAKFAST.  It really is the most important meal of the day.  Get it wrong and your ghrelin and blood sugar levels will be out of balance all day. 

 Poached or scrambled eggs on a slice of wholemeal toast, accompanied by a low fat yoghurt and perhaps a fruit smoothie will get your day off to an excellent start. (see “The Fruit Smoothie - An easy way to your five a day” also on this Blog for more info on the benefits of a fruit smoothie at breakfast time.) The combination of protein and low GI, low sugar releasing foods should keep you going through to mid morning. 

Mid morning snack: An apple or banana is easy to put in your brief case or bag each morning before you set off for the office or keep a box of mixed nuts and seeds in your desk drawer and have a small bowl mid morning. 

Lunch:  choose your sandwich fillings carefully.  Chicken and salad or tuna and salad will both ensure you get a good helping of protein or a small jacket potato with low fat cottage cheese. Have a low fat yoghurt or a fruit salad for dessert - yoghurt will give you a serving of protein and a fruit salad will give you another helping of low GI, slow sugar releasing food.

Mid afternoon snack: this is the time of the day when people’s good intentions usually start to waiver, so it is important to be prepared.  Again a piece of fruit or a serving of mixed nuts and seeds is an easy solution.  Another would be a protein meal replacement bar or protein shake.  Get this snack right and it should stop you reaching for that chocolate bar or bag of crisps to eat on your commute home.  It is also a good idea to keep an emergency snack in your bag - whether it’s a piece of fruit or protein bar just in case the train or bus is delayed or you get stuck in a traffic jam.

Evening meal: you want something quick and easy after a long day in the office but try to resist the lure of the Chinese or Indian take away or the Fish and Chip shop you have to pass on your journey home. Grilled chicken breast, a piece of fish or perhaps an omelette with salad or a plate of mixed vegetables are all quick and easy meal solutions which you can have on the table within 20 minutes of being home. 

Now you know you can take control of those hunger pangs just by increasing your protein intake and by training your body to eat at regular times you should (with just a little bit of forward planning to ensure you have the correct foods available) find it easier to achieve your weight loss goals.  Remember, if you are Fitness Video Podcast Gold or Silver Member you can email your Personal Training Mentor for help and advice on planning your diet.