The Ghrelin Hormone

ghrelin hormone

What is the Ghrelin Hormone?

The ghrelin hormone is a 28-aminoacid, hunger-stimulating hormone that is produced by cells in the lining of the stomach, called P/D1, and epsilon cells in the pancreas. Its levels generally increase before eating and decreases after. Ghrelin is the first hormone known to control the consumption of food, thus it is labeled as the “Hunger Hormone”. It is known to enhance your appetite and increase your food intake. It is also believed to be

Low Carb Diet Plans Explained

Low Carb DietWe all need to eat but sometimes the food we choose to eat can be detrimental to our health. What is good for one person may be fatal to another. The same goes with dieting.  There are so many different diets to try but only a few will work for you personally. What works for one may not work for another because we are all different. Some of us have hyperglycemia while others have hypoglycemia and then others are absolutely normal but have something else that hinders there weight loss.

Popular diets cater only to certain needs and so it is you and your doctor’s job to find what diet plan is best for you. To access which diet plan may be beneficial to you follow these safe and healthy diet guidelines which have been used by professional nutritionists.

Once you have decided on which diet plan you would like to try, please consult you doctor before going ahead with the diet.

Choose a diet that

  • offers sufficient balance and a variety of carbohydrates, protein and fats.
  • does not exclude one particular food group, and encourage excessive consumption of another.
  • encourages exercise to complement sensible eating habits.
  • encourages awareness of portion sizes.
  • does not encourage unrealistic quick weight loss.
  •  is backed up with medical research data.

Low carb diets have become very popular with dieters and researchers alike so here is some additional points to consider when deciding on a low carb diet.

Low Carb Diets

Some consider low carb diets as fad diets while others champion them as a healthy way to eat.

Atkins and the Zone diets are examples of low carb diets. The reasoning behind a low carb diet is that obese people are sensitive to carbohydrates and it makes them gain even more weight. Specific portions of fats, carbs and protein are consumed so that the main source of energy comes from proteins.

The Sugar Busters diet also goes on the belief that sugar is your body’s most heinous weight loss enemy and since carbohydrates are the foods that are processed into sugars – carbohydrates should be limited. The Scarsdale Diet also is also a low carb, high protein diet and offers a 2 week crash dieting plan. The popular South Beach Diet and the Carbohydrate Addicts Diet are also low carb diet plans and the diet of choice for those who tried and failed at the Atkins diet.

Although significant research supports the low carb diet plans there are concerns about the long term effects. Some searchers found that when protein was moderately increased and carbohydrates proportionately decreased, insulin levels stabilized but no significant weight was lost while others found that dieters on a low carb diet had a greater weight loss, decreased triglyceride levels and increased levels of HDL’s .

So despite the evidence some researchers have found that support low carb diets the researchers with the negative results keep mainstream medicine from fully recommending them to their patients. The main reason is that most low carb high protein diets do not offer balance and variety in the diet and this may be dangerous for people with heart disease. Also the diets are not realistic and cannot be maintained in the long term causing yo-yo dieting and no one wants that!

References:

Wim HM Saris Sugars, energy metabolism, and body weight control Am J Clin Nutr 78: 850S-857S Donald K. Layman, Harn Shiue, Carl Sather, Donna J. Erickson and Jamie Baum

Increased Dietary Protein Modifies Glucose and Insulin Homeostasis in Adult Women during Weight Loss Nutrition.org Yamashita T, Sasahara T, Pomeroy SE, Collier G, Nestel PJ.

Arterial compliance, blood pressure, plasma leptin, and plasma lipids in women are improved with weight reduction equally with a meat-based diet and a plant-based diet. Metabolism. 1998 Nov;47(11):1308-14. Yancy WS Jr, Olsen MK, Guyton JR, Bakst RP, Westman EC.

A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. Ann Intern Med. 2004 May 18;140(10):769-77. 

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How to Read Food Labels

food-labelsReading food labels is an effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the “Nutrition Facts” section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.

With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount “per serving.”

However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.

To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:

1. Serving size

This is the primary item you will see in a food label.

The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.

Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.

For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.

However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.

When you look at a food’s nutrition label, first check the calories, and then check the nutrients to decide whether the food is worth eating.

 

 

2. Nutrients

This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.

In order to understand the numeric value of each item, you should know that the “% daily value” that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.

If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the “%daily value” for the nutrients.

Eat less sugar. Foods with added sugars may provide calories, but few essential nutrients. So, look for foods and beverages low in added sugars. Read the ingredient list, and make sure added sugars are not one of the first few in

 tip: Names for added sugars (caloric sweeteners) include sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup, and fructose ingredients.

Know your fats. Look for foods low in saturated and trans fats, and cholesterol, to help reduce the risk of heart disease. Most of the fats you eat should be polyunsaturated and monounsaturated fats, such as those in fish, nuts, and vegetable oils.

tip: Fat should be in the range of 20% to 35% of the calories you eat.

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Reduce sodium (salt); increase potassium. Research shows that eating less than 2,300 milligrams of sodium (about 1 tsp of salt) per day may reduce the risk of high blood pressure. Older adults tend to be salt-sensitive. If you are older adult or salt-sensitive, aim to eat no more than 1,500 milligrams of sodium each day—the equivalent of about 3/4 teaspoon. To meet the daily potassium recommendation of at least 4,700 milligrams, consume fruits and vegetables, and fat-free and low-fat milk products that are sources of potassium including: sweet potatoes, beet greens, white potatoes, white beans, plain yogurt, prune juice, and bananas. These counteract some of sodium’s effects on blood pressure.

3. Ingredients

This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.

4. Label claim

This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.

Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.

Blocking Ghrelin Hormone Production

hungry ghrelin hormoneHunger and satiety are two sensations that are controlled by hormones in the body. Leptin and ghrelin are hormonal messengers that either stimulate us to eat more or to stop eating. Researchers have done a great deal of study with lifestyle factors that can help to promote leptin, the satiety hormone, and block ghrelin, the hunger hormone. With some dietary changes, it is possible to decrease the amount of ghrelin hormone that your body produces, helping you to achieve and maintain a healthy weight. You may want to consider

Customized Fat Loss Diets Helps Suppress Ghrelin Hormone

ghrelin_hormone

The option of  a Customized Fat Loss Diet compares better to the strenuous weight loss exercises, which are time consuming and inappropriate for people with certain health conditions. The Customized Fat Loss Diets offer the convenient alternative of suppressing the ghrelin hormone, which causes the feeling of hunger. As such, effectiveness of the Customized Fat Loss Diets relates with the fact that they are preemptive in aspect because

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