Controlling and managing the secretion of ghrelin, a hunger hormone responsible for sending signals of hunger to the brain, can help reduce belly fat. A report published on Eat This Not That, citing the journal Clinical Endocrinology & Metabolism, explains how to send the right signals to the brain with the aim of weight loss.
Hypertension and Diabetes
Researchers examined nearly 300 volunteer participants, classified as obese based on their body mass index measurements. It was found that the overweight participants had lower levels of ghrelin during fasting compared to individuals of normal weight, which is common among those who are overweight. Additionally, lower ghrelin levels were associated with higher blood pressure, increased belly fat, and overall body fat percentage, as well as higher diabetes risk. Participants were divided into three groups with different dietary approaches, but all engaged in regular physical activity. All three groups reached a weight loss stage, regardless of the diet used, with participants experiencing a significant increase in ghrelin secretion levels, leading to reduced belly fat and improved insulin sensitivity. However, the diet of the first group included elements of the Mediterranean diet, such as leafy vegetables and green tea, while avoiding red meat; this group saw the largest increase in ghrelin levels.
Weight Loss
Iris Shah, the study's lead researcher and an assistant professor specializing in nutrition at Harvard University, said, "These results suggest that weight loss itself can positively change ghrelin levels and reduce health risks such as diabetes or other metabolic diseases." Dr. Shah adds that she and her research colleagues also observed benefits regarding gut health and reduced liver fat, which are also essential for lowering the risk of chronic diseases.
Measuring Ghrelin
It can be confirmed that ghrelin levels in the body are appropriate and on track without undergoing hormone testing by monitoring the regularity of hunger and fullness sensations. Ghrelin, sometimes referred to as the "hunger hormone," signals when to eat, and is produced by cells in the stomach that send signals to the brain. Throughout the day, the hormone rises and falls, sometimes significantly, and is usually at its lowest after eating.
Satiety Hormone
Leptin is the hormone responsible for the feeling of satiety, sending signals to stop eating and start burning calories. In cases of obesity, leptin may unexpectedly rise while ghrelin remains low, which seems to be a beneficial arrangement—however, it weakens appetite regulation. Dr. Shah explains that when both ghrelin and leptin are at appropriate levels and on the right path after weight loss, the body tends to manage feelings of hunger and fullness better, improving overall metabolism and thus controlling belly fat.
