Five Ways to Reduce Hunger Cravings
Your body produces a host of hormones- a number of these play role in hunger, fullness and satiety. An example of this is ghrelin, the hunger hormone, which controls your appetite, food intake and (combined with growth hormone), fat storage.
The cells in your stomach stimulate the release of ghrelin which sends signals to your brain telling your body it’s time to eat. The more ghrelin in your bloodstream, the bigger the appetite and the more food you’ll eat. After eating, your ghrelin levels will drop as you become satiated, and they won’t rise again until your body starts seeking energy.
If you are struggling with your weight, you might be thinking you need to keep your levels as low as possible. But do bear in mind as with all hormones, ghrelin is there to do a specific job in the body. If we weren’t ever hungry, we wouldn’t know when we’re low on nourishment and certainly wouldn’t be able to take any joy from the food we eat.
Problems arise if the intricate balance of hormones is disrupted. Your diet and lifestyle choices play a role in this. That doesn’t mean turning to calorie restriction or other forms of dieting, this will only increase your ghrelin levels and potentially lead to compulsive eating, grazing or bingeing.
So let’s take a look at what you can do, to reduce your cravings and keep your hunger hormones in check:
1. Eat Enough
It may sound obvious but ensure you are eating enough food! Insufficient food intake can lead to elevated levels of ghrelin. Remember this will rise when your body seeks energy.
2. Add in fibre rich foods
Add foods to your diet that are rich in fibre from fruit and vegetables, lentils, beans, wholegrains and nuts and seeds. Fibre slows down your digestion whilst also keeping your gut bacteria diverse and healthy. By adding these foods in , you are more likely to displace some of the less helpful refined carbohydrates and sugars, that can send your hunger and energy levels on a rollercoaster.
3. Eat protein with every meal
Incorporating a portion of animal or vegetable protein into each meal (fish, eggs, poultry, meat, beans and pulses or tofu) will slow gastric emptying, keeping you fuller for longer. It will also blunt the insulin spike you get from eating a carbohydrate-based meal, preventing the sugar cravings which inevitably follow that initial sugar high.
4. Reduce stress
Studies in animals have shown that exposure to chronic stress increases circulating ghrelin and growth hormone levels. It also interacts with the brain’s reward pathways to increase food intake, creating a vicious cycle where we begin to see food as a comfort during times of stress and anxiety. Incorporate yoga, meditation or breathing into your daily routine, get out for a walk or run in nature, find something that works for you to allow you to live (and eat) more mindfully.
5. Sleep well
Sleep deprivation has been associated with an increase in ghrelin levels, appetite and hunger comparative to sleeping for longer periods. Aim for 7-9 hours per night, practice good sleep hygiene by limiting screen time, avoiding heavy meals, caffeine and alcohol before bed, and try to stick to regular sleep and waking up times to regulate the circadian rhythm.
If you’re looking for support with your cravings, incorporating these diet and lifestyle changes would be a great place to start. It’s important to remember however, that ghrelin is only one of many factors impacting your eating behaviour.
Many women who come to me for help with binge eating, compulsive and emotional eating feel guilty, thinking that they have failed.
If this is your struggle, I want you to know you are not alone. I work with people just like you who need a new approach to gaining balance, flexibility and freedom in their life. I will help you to take back control without feeling deprived or hungry.
If you are ready to make this happen, take your first steps now, by downloading my free guide Breaking the Cycle - Your First Steps to Healing Your Relationship with Food to kickstart your journey today
This invaluable resource will help you:
✔️Know when you’re really hungry and when you’re not
✔️Learn when to eat that’s best for you
✔️Know the best snacks to help you stop craving and feeling out of control