What controls hunger and satiety in humans? The interplay between blood sugar, hormones, and ghrelin.

What mechanism controls hunger and satiety in humans?

A person's desire to eat is influenced by many factors, including blood sugar levels, stomach function, and so on.

The process of ingestion, including hormones secreted in the emptying state, the intestines, and adipose tissue, is ultimately aggregated in the hypothalamus.

The central nervous system comprehensively influences our desire for food.

Generally, the feeling of hunger gradually subsides after food is filled in the stomach. The stomach's perception of fullness is divided into physical...

It involves two aspects: signal and chemical signal.

The so-called physical signal is the feeling of fullness caused by the distension of the stomach, which can be measured using ultrasound.

If your diet consists mainly of high-energy, low-water-content foods, you will inevitably feel more than 70% full when your stomach is full.

For people who don't engage in much physical activity, excessive food intake can easily lead to weight gain over time.

Chemical signals are small molecules produced during the early stages of food digestion and absorption, such as amino acids and glucose.

Sugar. After amino acids are absorbed into the bloodstream, they promote the release of glucagon-like peptide-1 (GLP-1), glucose-dependent insulinotropic polypeptide (GIP), and cholecystokinin (CCK). The effects of these gastrointestinal hormones are all enhanced.

Increases satiety. Cholecystokinin also slows gastric emptying. Glucose absorption promotes the release of GLP-1 and insulin.

Early release helps reduce peak blood sugar levels while increasing satiety.

Why does chewing food thoroughly increase satiety? Part of the reason is as mentioned above. After thorough chewing, the nutrients in food...

Small amounts of free amino acids, small peptides, glucose, and maltose can be digested and absorbed more quickly, which helps to increase satiety.

Hormone levels related to the immune system. At the same time, a slow eating pace slows the rise in postprandial blood sugar and blood lipids, and...

Give the brain's satiety center more time to form a feeling of fullness, and avoid eating before you have fully experienced that feeling.

excess.

Eating regularly and in measured portions also helps regulate satiety. If you feel hungry but delay eating, when blood...

When blood sugar levels drop below normal and the body's energy supply is insufficient, people are most prone to experiencing strong appetites. This is related to the intake of...

The volume of food consumed is not absolutely related. When blood sugar is low, a person experiences a strong craving for food.

I have a particular fondness for high-energy, high-starch, and high-sugar foods, and I eat them quickly and voraciously, which is something that normal willpower would find difficult to resist.

Do it. If you feel the urge to eat and can't resist, don't blame yourself; it's just a bodily instinct.

When dieting, body fat is gradually broken down, and the production of leptin by adipose tissue decreases.

It can reduce appetite, while decreased secretion can increase appetite. At the same time, the stomach always feels empty, creating a feeling of hunger.

Increased secretion of "glucosamine" causes a rebound in appetite, making it difficult to control.

In short, when there is a severe lack of nutrition, the body will use various methods to remind you to eat something.

Yes. This is a physiological mechanism that has evolved over millions of years, and there's no point in complaining about it.

Therefore, simply relying on eating less to lose weight, without accompanying techniques to increase satiety, is unlikely to be effective.

It has long-term effects. Unless we are people with exceptionally strong willpower, our ability to control our appetite will soon collapse.

It all started with uncontrollable binge eating, then a self-destructive attitude, and finally, weight rebound. All that hard work starving myself before...

Many people have experienced the rapid regain of weight they lost. If only they had known this would happen, they wouldn't have endured so much suffering in the first place.

Are you hungry?

If the diet is nutritionally balanced, the gastric emptying rate is slow, and the food volume is large, even if the food's energy content is slightly lower...

Even at slightly lower levels, people don't feel hungry as easily, and can maintain stable energy levels until the next meal several hours later.

They don't have strong cravings for food and are not prone to overeating. If their nutritional intake is unbalanced, they will slightly reduce their food intake.

With limited energy intake, it's easy to overeat. Therefore, when trying to lose weight, it's especially important to avoid foods low in nutritional value.

Eat less sugary drinks and fewer small, dry foods, as these can easily stimulate your appetite.

It's strong, causing people to unknowingly ingest too much energy.

If you eat whole grains, beans, and vegetables every day, plus a small amount of fruit and meat/eggs, your diet will consist almost entirely of natural foods.

Since the food is mostly processed, there's little chance of excess energy intake even with all-you-can-eat meals, so there's absolutely no need to worry.

Dieting is a bad thing. Unfortunately, many people nowadays eat cookies, chocolate, fried foods, and oily dishes all the time, which is bad for their stomachs.

I didn't feel full, but my energy levels were already too high.