There is a little hormone that plays a big part in anyone’s ability to maintain a healthy weight. It is called ghrelin, and it is often called the "hunger hormone" because it tells your brain when it is time for you to eat. If you are always hungry or you are navigating a weight loss journey, it would be worth getting to know a bit more about ghrelin and what it does.
Today we are going to provide you with an overview of this hormone, what it is, how it works, and strategies on how to decrease ghrelin levels in your body so it is easier for you to lose weight and keep it off.
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What Is Ghrelin?
Ghrelin is a hormone that your body makes that is linked to your body’s survival instinct and is involved in controlling your appetite, your weight, and the storage of fat to use as future energy. Ghrelin sends signals to your brain to indicate that you are hungry, so when your ghrelin levels go up, you start feeling hunger pangs, and your stomach starts to growl, making you want to eat.
After you have eaten, your ghrelin levels usually go down and the hunger pangs subside. Once your body burns enough of the calories consumed during your meal, the cycle starts over again.
Where Is Ghrelin Produced?
The upper portion of your stomach is the primary manufacturer of ghrelin, with small amounts also produced by your small intestine, your brain, and your pancreas.
Ghrelin and Gastric Sleeve Surgery
The most popular form of bariatric surgery today is the gastric sleeve surgery, and each year in the United States, almost 160,000 individuals choose this irreversible operation to help them lose weight.
During this surgery, doctors remove a large part of the stomach, and almost half of what they remove is the part where most ghrelin is made. This means that patients who undergo gastric sleeve surgery will produce a lot less ghrelin after their surgery, so they will experience a significant reduction in appetite.
The problem is that this is usually only a temporary benefit, and initially, this drop in ghrelin will help these patients feel less hungry, and they will eat less food. But gradually, their body will make adjustments, and it will start making ghrelin in other places like their small intestine, brain, or pancreas.
So, even though the surgery removes part of the ghrelin source, these levels can still go back up, which explains why many people experience weight regain after gastric sleeve surgery. Dr. Batash explains this common occurrence in the video below.
Batash Endoscopic Weight Loss Center in NYC offers a procedure that is often called a non-surgical gastric sleeve.
Suture Sculpt endoscopic sleeve gastroplasty is an outpatient procedure that is used to reduce the usable capacity of your stomach without incisions, scalpels, hospital stays, or extended recovery times.
The procedure is done using a special tool (an endoscope) that is lowered down the throat and mouth to reach the stomach. The usable capacity of the stomach is then reduced by strategically placing sutures from the inside to change its shape and size.
How to Decrease Ghrelin
Whether you have had gastric surgery and your body has started making more ghrelin again, or you are trying to reduce your levels to lose weight, there are some things you can do to decrease ghrelin in your body.
There are quite a few foods and supplements that can help lower ghrelin levels or act as a ghrelin blocker or ghrelin inhibitor. Some of the foods that can help lower ghrelin include:
High-Protein Foods
Foods that are high in protein can help decrease ghrelin by keeping you full longer and by keeping your hormone levels (ghrelin and leptin) more balanced. Good sources of protein include:
- Eggs
- Chicken breast
- Turkey
- Greek yogurt
- Cottage cheese
- Lentils
- Tofu and tempeh
- Fish (like salmon or tuna)
High-Fiber Foods
Foods that contain fiber help slow down digestion and keep you satisfied for a longer time, which can naturally lower ghrelin production. Good sources of fiber include:
- Oats
- Apples
- Pears
- Berries
- Broccoli
- Brussels sprouts
- Beans and legumes
- Sweet potatoes
Avoid High-Sugar Foods and Beverages
Foods that contain sugar can cause your ghrelin to spike later in the day. Focus on making healthy food choices that are low in sugar and filled with nutrition. Many people forget to count their “liquid calories,” which can add up quickly.
Sodas and juices often contain large amounts of sugar and do not provide nutritional benefits.
Avoid Highly Processed Foods
Prepackaged foods, junk food, grab-and-go foods, etc., are filled with ingredients that can disrupt your hormone levels and can even cause chronic cravings, which make you eat more.
It is important to make permanent modifications to your diet if you want to decrease your ghrelin levels.
Include Ghrelin Blockers or Ghrelin Inhibitors In Your Diet
Some supplements or foods actually work as a ghrelin blocker or ghrelin inhibitor, which means they help stop your ghrelin levels from rising too much.
There are also ghrelin supplements on the market that may help keep your levels lower. Some foods, beverages, and supplements may have natural ghrelin blocker or ghrelin inhibitor effects, such as:
- Green tea
- Ginger
- Apple cider vinegar
- Chili peppers (capsaicin)
- Green tea extract
- Ginger root extract
- Apple cider vinegar capsules
- L-tryptophan (an amino acid)
- 5-HTP (5-Hydroxytryptophan)
- Berberine
- CLA (Conjugated Linoleic Acid)
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Lifestyle Modifications That Can Be Ghrelin Inhibitors
Most people do not understand that weight loss is actually a very complex process. It seems simple that to lose weight, a calorie deficit must be created, meaning you need to burn more calories than you take in.
This is easier said than done, because there are a number of things that can prevent your metabolism from achieving this deficit. Making certain lifestyle modifications can help you lower your ghrelin levels and make it easier for you to create a calorie deficit to promote weight loss. Some lifestyle habits that help you lose weight include:
Getting Enough Sleep
When you do get an adequate amount of sleep, your ghrelin production increases and your leptin levels decrease (the hormone that alerts you that you are full).
Have you ever noticed that when you are tired, you feel hungrier and you eat more? This is because these appetite-regulating hormones are out of whack. Experts recommend getting between 7 and 9 hours of sleep each night to help you lose and maintain a healthy weight.
Stay Properly Hydrated
Drinking enough water can help your metabolism function at its best, and many people find that drinking water before eating can help provide a feeling of fullness and may lower ghrelin levels.
Managing Your Stress Level
Unmanaged stress can tank your weight loss efforts because it causes your body to release another hormone that makes it harder for you to lose weight.
Cortisol is aptly dubbed “the stress hormone” because it is released by your adrenal glands in response to stress and affects how your body reacts. When your body senses danger (real or imagined), the hormone cortisol is released to help you stay alert, manage your energy levels, and keep other vital systems running smoothly.
But when your cortisol levels stay high for too long, it can negatively affect your sleep quality, weight, mood, and immune system. Excess cortisol signals your body to conserve energy by storing fat instead of using it to generate energy right away, which can make it almost impossible to lose weight.
Frequently Asked Questions About Ghrelin
Does Ozempic reduce ghrelin?
Ozempic is a prescription medication that is used to help control blood sugar and to help with weight management. Studies have shown that it can reduce your appetite, but it does not directly lower your level of ghrelin. It works with a different hormone called GLP-1 to help you feel full and can help you eat less even if ghrelin is still present.
What Is a Ghrelin Antagonist?
A ghrelin antagonist is something that blocks the effects of ghrelin, so you do not feel as hungry. Your brain contains different receptors that send and receive messages like “you are hungry” or “you are full, stop eating.”
These receptors respond to signals and take action based on their message. Ghrelin sends a message, “Time to eat,” but a ghrelin antagonist basically blocks this message so it looks more like “We are not hungry right now.”
How Is a Ghrelin Antagonist Different From a Ghrelin Blocker or Inhibitor?
A ghrelin blocker or ghrelin inhibitor is something that lowers how much ghrelin your body makes, and a ghrelin antagonist blocks the ghrelin from working by changing the message it delivers to the receptor site.
Some scientists are currently studying ghrelin antagonists as possible treatments for obesity and overeating, but they are not commonly utilized yet. Currently, the available options for controlling ghrelin are focused on lowering ghrelin levels through diet, lifestyle, or natural supplements.
What Blocks Ghrelin Production?
Ghrelin production can be blocked or reduced by eating protein, getting good sleep, staying active, and avoiding sugar. We have previously mentioned foods and supplements that can act like a ghrelin blocker or ghrelin inhibitor, which can help lower your ghrelin levels naturally.
How Do You Reduce Ghrelin and Increase Leptin?
These two hormones are the main appetite-regulating forces in your body. Ghrelin makes you feel like you are hungry, and leptin makes you feel full.
To reduce ghrelin and increase leptin, you should eat a balanced diet that includes adequate amounts of protein and fiber, get enough sleep, exercise regularly, manage stress, and focus on maintaining a healthy weight.
Losing Weight Requires A Combination Of Strategies
Every person is different, and so their bodies will respond in different ways to the weight loss strategies they try. For most individuals who have tried and failed to lose weight, it will take a combination of the right strategies for them to reach their goals.
The challenge is knowing which strategies, or combination of them, are going to work for you to help you reach your goals.
The good news is that you do not have to figure it out on your own. Dr. Steven Batash, with Batash Endoscopic Weight Loss Center, is an expert in obesity medicine and medical weight loss solutions. He and his team of professionals can create an effective, customized plan for you based on your needs, circumstances, and lifestyle. They can provide all the tools, strategies, and support you need to help you reach your weight loss goals.
Whether you have had surgery for weight loss and have regained weight or are trying to get your weight under permanent control, having help from professionals can make a big difference in your results. Set up your in-person or virtual consultation today and learn about our non-surgical weight loss solutions and our comprehensive packages that can help you lose weight, improve your health, and regain your quality of life.
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