In the battle against belly fat, we need to understand two important hormones: one is the hunger hormone, and the other is the fat hormone. Today, let's get to know the hunger hormone, also known officially as ghrelin.

          Ghrelin is released from the stomach cells to signal the brain to instruct our hands to seek food. Before meals, ghrelin levels rise, and after eating, they typically decrease within about 3 hours. To manage hunger, we should aim to keep ghrelin levels from rising too high or being released too quickly, which can be easily achieved by following these tips.

          1. Increase good protein in meals It has been found that consuming high-protein foods, such as egg whites, fish, and beans, can effectively inhibit the release of ghrelin, especially at breakfast.

          2. Avoid high-fat foods Meals high in fat do not suppress the hunger hormone or ghrelin as effectively as low-fat foods. This means that the more fatty foods you eat, the hungrier you will feel.

          3. Don't stay up late Insufficient sleep stimulates the production of ghrelin. Notice that on days when you don't get enough rest, not only do you feel tired, but you also tend to feel hungrier.

          4. Eat smaller meals more frequently Dividing food into smaller, more frequent meals every 3-4 hours can stimulate peptide YY3-36, which further inhibits the release of ghrelin.

          5. Find ways to manage stress Activities like exercising, getting massages, meditating, or listening to music can help. When we are stressed or anxious, ghrelin production increases, making us feel hungrier during stressful times.

Thanks to information from www.thaihealth.or.th