Table of ContentsView AllTable of ContentsRole in HungerRole in Weight GainHunger Hormone Imbalance SymptomsBalance LevelsFoods That Keep You Fuller Longer
Table of ContentsView All
View All
Table of Contents
Role in Hunger
Role in Weight Gain
Hunger Hormone Imbalance Symptoms
Balance Levels
Foods That Keep You Fuller Longer
Ghrelinand leptin are hormones (chemical messengers) that work together to help your body balance hunger and fullness. Ghrelin makes you feel hungry, and leptin makes you feel full.Ghrelin and leptin work independently and together to regulate your appetite. An imbalance in these hormones can disrupt appetite regulation and metabolism, leading to overeating and weight gain.This article reviews ghrelin and leptin’s role in hunger and weight gain. It also covers symptoms of an imbalance of ghrelin and leptin, ways to balance these hormones, and healthy foods that make you feel full longer.OLEKSANDRA TROIAN / Getty ImagesRole of Ghrelin and Leptin in HungerGhrelin is the hunger hormone. When empty, your stomach produces ghrelin, causing the hormone’s levels to rise in your bloodstream. This effect signals to your brain that you need to eat, triggering hunger.Leptin is the satiety (fullness) hormone. When you consume a meal and have had enough to eat, the adipose (fat) cells produce leptin and release it into the bloodstream. The rise in leptin tells your brain you have enough energy reserves, reducing your desire to eat.Ghrelin vs. LeptinOne way to remember the difference between these two hormones is to associate the “g” in the word “ghrelin” with the “g” in “greatens” and the “l” in “leptin” with the “l” in “lessens.” In short:Ghrelin greatens your appetite.Leptin lessens your appetite.In addition to their role in appetite regulation, ghrelin and leptin also have some impact on your metabolism.Metabolismis a complex set of chemical processes your body uses to convert food into energy. Ghrelin and leptin affect energy regulation, which involves burning calories and fat and storing fat for energy.Hormones That Affect Ghrelin and LeptinThe endocrine system also produces and regulates additional hormones that interact with ghrelin and leptin. While this is not an exhaustive list, examples include:Insulin: The hormone insulin regulates blood sugar levels and helps reduce ghrelin after eating.Cortisol:This stress hormone stimulates ghrelin, so you will eat and have the energy to fight or escape danger.Reproductive hormones: Changes in reproductive hormones (estrogen, progesterone,testosterone), especially during puberty, pregnancy, ormenopause, can impact ghrelin and leptin regulation.Adiponectin: Fat cells produceadiponectinto regulate insulin, metabolism, and appetite control.Peptide YY: This intestinal (gut) hormone helps decrease appetite.Role of Ghrelin and Leptin in Weight GainAn imbalance of either ghrelin or leptin disrupts your ability to regulate hunger and food intake. Too much ghrelin gives you a more robust appetite, causing you to overeat frequently. Overeating leads to consuming excess calories and storing those extra calories as fat, eventually causing weight gain.If your body becomes resistant to leptin, you won’t know when you are full and must stop eating.Leptin resistanceoccurs when the brain loses the ability to recognize or respond to leptin signals. This makes portion control more difficult, causing you to overeat.A leptin imbalance can also reduce your metabolic rate (how well your body uses fat as fuel). This can cause you to burn calories at a lower rate, store calories as fat, and gain weight.A leptin imbalance can also reduce your metabolic rate (how well your body uses fat as fuel). This can cause you to burn calories at a lower rate, store calories as fat, and gain weight.Symptoms of Hunger Hormone ImbalanceYour eating, sleep, physical activity, and genetics can all contribute to an imbalance of ghrelin and leptin. Symptoms of hunger hormone imbalances include:Feelinghungry all the timeDifficulty feeling fullOvereatingIntense cravings for junk foodIrregular eating patterns (e.g., frequent snacking, nighttime eating)Mood swingsStomach bloatingWeight gain or difficulty losing weight, despite dieting and exerciseInsulin resistance (can lead to type 2 diabetes)Trouble sleepingFatigue (overtiredness)Metabolic syndromeHealth Conditions That Can Cause or Exacerbate (Worsen) Ghrelin and Leptin ImbalancesHealth conditions that can cause or worsen ghrelin and leptin imbalances include:Having obesityEating disordersEndocrine disordersPrader-Willi syndromeLeptin receptor deficiencyMC4R gene mutationHow to Balance Ghrelin and Leptin LevelsSome people find that adjusting meal timing orintermittent fasting(start eating later in the day and stop eating a few hours before bed) can help reset hormone levels. But, you should only try this under the guidance of a healthcare provider, especially for people with chronic health conditions like diabetes.Additional strategies to help regulate ghrelin and leptin include:A regular eating schedule (avoid skipping meals as it can lead to ghrelin spikes and overeating later)Mindful eating (paying attention to hunger and fullness cues)Limiting sugar and highly processed foodsGetting adequate sleep (aim for seven to nine hours of sleep each night)Stress managementRegular moderate physical activityDrinking plenty of waterEating a balanced, healthy dietLimiting late-night eating (finish eating a few hours before bedtime)If you have hormone imbalances, talk with a healthcare provider or anendocrinologist(a medical doctor specializing in hormones and metabolism). They may also suggest a consultation with a dietitian or nutritionist.Foods That Keep You Fuller LongerA diet rich in processed foods like white bread, sugary snacks, and junk food can cause an imbalance of ghrelin and leptin. These types of food cause rapid spikes and crashes in blood sugar levels. When blood sugar drops quickly, the body makes more ghrelin, making you feel hungry.Foods high in fiber, healthy fats, and protein help you feel fuller longer and stabilize your sugar and energy levels. For example, steel-cut oats are rich in insoluble fiber, meaning they absorb water and expand in your stomach, making you feel fuller. Legumes (beans, lentils, chickpeas) are another great example, as they are high in fiber and have a low glycemic index (foods that help stabilize blood sugar).While this is not a complete list, examples offoods high in fiberinclude:Air-popped popcornAlmonds (also include healthy fat and protein)ApplesArtichokesBerriesBroccoliBrussels sproutsLegumesOatsQuinoa and brown riceSeeds (chia, flax, pumpkin)Sweet potatoesWhole grain breadExamples offoods with healthy fatsinclude:AvocadoCoconutDark chocolateEggsFatty fish (salmon, mackerel, trough, sardines)Natural nut butterNuts (almonds, walnuts, cashews, pistachios)Olive oilOlivesSeeds (chia, flax, hemp, pumpkin)Soy-based foods (tofu, tempeh, edamame)Lean proteinsources include:FishLean cuts of beefLean cuts of lambLegumes (black beans, chickpeas, lentils)Pork tenderloinSkinless chickenTofu or tempehSummaryGhrelin and leptin are hormones that help you keep your appetite in check. Ghrelin stimulates your desire to eat, while leptin signals fullness. An imbalance in either hormone can lead to overeating and weight gain. Sometimes, a health condition can lead to an imbalance. But, typically, you can help prevent an imbalance through a diet rich in fiber, healthy fats, and protein, drinking plenty of water, sleep, stress reduction, and moderate physical activity.Hormonal Belly: Causes and Suggestions to Consider
Ghrelinand leptin are hormones (chemical messengers) that work together to help your body balance hunger and fullness. Ghrelin makes you feel hungry, and leptin makes you feel full.
Ghrelin and leptin work independently and together to regulate your appetite. An imbalance in these hormones can disrupt appetite regulation and metabolism, leading to overeating and weight gain.
This article reviews ghrelin and leptin’s role in hunger and weight gain. It also covers symptoms of an imbalance of ghrelin and leptin, ways to balance these hormones, and healthy foods that make you feel full longer.
OLEKSANDRA TROIAN / Getty Images
Role of Ghrelin and Leptin in Hunger
Ghrelin is the hunger hormone. When empty, your stomach produces ghrelin, causing the hormone’s levels to rise in your bloodstream. This effect signals to your brain that you need to eat, triggering hunger.
Leptin is the satiety (fullness) hormone. When you consume a meal and have had enough to eat, the adipose (fat) cells produce leptin and release it into the bloodstream. The rise in leptin tells your brain you have enough energy reserves, reducing your desire to eat.
Ghrelin vs. LeptinOne way to remember the difference between these two hormones is to associate the “g” in the word “ghrelin” with the “g” in “greatens” and the “l” in “leptin” with the “l” in “lessens.” In short:Ghrelin greatens your appetite.Leptin lessens your appetite.
Ghrelin vs. Leptin
One way to remember the difference between these two hormones is to associate the “g” in the word “ghrelin” with the “g” in “greatens” and the “l” in “leptin” with the “l” in “lessens.” In short:Ghrelin greatens your appetite.Leptin lessens your appetite.
One way to remember the difference between these two hormones is to associate the “g” in the word “ghrelin” with the “g” in “greatens” and the “l” in “leptin” with the “l” in “lessens.” In short:
In addition to their role in appetite regulation, ghrelin and leptin also have some impact on your metabolism.
Metabolismis a complex set of chemical processes your body uses to convert food into energy. Ghrelin and leptin affect energy regulation, which involves burning calories and fat and storing fat for energy.
Hormones That Affect Ghrelin and Leptin
The endocrine system also produces and regulates additional hormones that interact with ghrelin and leptin. While this is not an exhaustive list, examples include:
Role of Ghrelin and Leptin in Weight Gain
An imbalance of either ghrelin or leptin disrupts your ability to regulate hunger and food intake. Too much ghrelin gives you a more robust appetite, causing you to overeat frequently. Overeating leads to consuming excess calories and storing those extra calories as fat, eventually causing weight gain.
If your body becomes resistant to leptin, you won’t know when you are full and must stop eating.Leptin resistanceoccurs when the brain loses the ability to recognize or respond to leptin signals. This makes portion control more difficult, causing you to overeat.
A leptin imbalance can also reduce your metabolic rate (how well your body uses fat as fuel). This can cause you to burn calories at a lower rate, store calories as fat, and gain weight.
Symptoms of Hunger Hormone Imbalance
Your eating, sleep, physical activity, and genetics can all contribute to an imbalance of ghrelin and leptin. Symptoms of hunger hormone imbalances include:
Health Conditions That Can Cause or Exacerbate (Worsen) Ghrelin and Leptin ImbalancesHealth conditions that can cause or worsen ghrelin and leptin imbalances include:Having obesityEating disordersEndocrine disordersPrader-Willi syndromeLeptin receptor deficiencyMC4R gene mutation
Health Conditions That Can Cause or Exacerbate (Worsen) Ghrelin and Leptin Imbalances
Health conditions that can cause or worsen ghrelin and leptin imbalances include:Having obesityEating disordersEndocrine disordersPrader-Willi syndromeLeptin receptor deficiencyMC4R gene mutation
Health conditions that can cause or worsen ghrelin and leptin imbalances include:
How to Balance Ghrelin and Leptin Levels
Some people find that adjusting meal timing orintermittent fasting(start eating later in the day and stop eating a few hours before bed) can help reset hormone levels. But, you should only try this under the guidance of a healthcare provider, especially for people with chronic health conditions like diabetes.
Additional strategies to help regulate ghrelin and leptin include:
If you have hormone imbalances, talk with a healthcare provider or anendocrinologist(a medical doctor specializing in hormones and metabolism). They may also suggest a consultation with a dietitian or nutritionist.
A diet rich in processed foods like white bread, sugary snacks, and junk food can cause an imbalance of ghrelin and leptin. These types of food cause rapid spikes and crashes in blood sugar levels. When blood sugar drops quickly, the body makes more ghrelin, making you feel hungry.
Foods high in fiber, healthy fats, and protein help you feel fuller longer and stabilize your sugar and energy levels. For example, steel-cut oats are rich in insoluble fiber, meaning they absorb water and expand in your stomach, making you feel fuller. Legumes (beans, lentils, chickpeas) are another great example, as they are high in fiber and have a low glycemic index (foods that help stabilize blood sugar).
While this is not a complete list, examples offoods high in fiberinclude:
Examples offoods with healthy fatsinclude:
Lean proteinsources include:
Summary
Ghrelin and leptin are hormones that help you keep your appetite in check. Ghrelin stimulates your desire to eat, while leptin signals fullness. An imbalance in either hormone can lead to overeating and weight gain. Sometimes, a health condition can lead to an imbalance. But, typically, you can help prevent an imbalance through a diet rich in fiber, healthy fats, and protein, drinking plenty of water, sleep, stress reduction, and moderate physical activity.
Hormonal Belly: Causes and Suggestions to Consider
11 Sources
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Espinoza García AS, Martínez Moreno AG, Reyes Castillo Z.The role of ghrelin and leptin in feeding behavior: Genetic and molecular evidence.Endocrinología, Diabetes y Nutrición (English ed). 2021;68(9):654-663. doi:10.1016/j.endien.2020.10.009Wittekind DA, Kratzsch J, Mergl R, et al.Leptin, but not ghrelin, is associated with food addiction scores in a population-based subject sample.Frontiers in Psychiatry. 2023;14. doi:10.3389/fpsyt.2023.1200021
Espinoza García AS, Martínez Moreno AG, Reyes Castillo Z.The role of ghrelin and leptin in feeding behavior: Genetic and molecular evidence.Endocrinología, Diabetes y Nutrición (English ed). 2021;68(9):654-663. doi:10.1016/j.endien.2020.10.009
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