Controls ghrelin, prevents hunger easily
Controls ghrelin, prevents hunger easily

Hunger really doesn’t discriminate. Watching a movie makes you hungry, seeing friends post pictures of food makes you hungry too, exercising makes you hungry too. It’s not even noon yet, sitting down to work, your stomach starts to growl loudly.
Eat breakfast
Breakfast is an important meal, as our body gets 20-35% of the total energy our body needs throughout the day from breakfast. This is because skipping breakfast increases the level of ghrelin, or the hunger hormone, which makes us want to eat more than usual.
Add good protein
Eating high-protein foods for breakfast, such as egg whites, fish, and nuts, can help inhibit the secretion of ghrelin, which will help you not feel hungry too often or too easily.
- Don’t sleep late
Not getting enough sleep or sleeping too late each day stimulates the production of ghrelin, making you feel hungry more often and more easily. In addition, if you sleep late, your stomach will work late and secrete digestive juices all the time, making you not only hungry easily but also at risk of gastritis .
- Chew your food slowly.
For eating, we need about 20 minutes for the brain to signal that we are full. If we eat faster than the brain signals that we are full, the amount of food we eat will be much more than the body needs. Chewing slowly will delay the brain from signaling that we are full and will reduce the amount of excess food that the body does not need.
- Eat less, but more often.
Divide your meals into several meals a day. We should eat every 3-4 hours and each meal will have a smaller amount of food. Because eating more สมัคร ufabet often, the amount of food should not be too much. This method helps stimulate the peptide YY3-36 to inhibit the secretion of ghrelin. And small meals also help the body burn energy continuously.
Focus on high-fiber foods
Foods such as vegetables, fruits, unpolished rice, and grains are high in dietary fiber, take longer to digest than foods low in fiber, and contain a high amount of water, making you feel full longer, and therefore producing less ghrelin.
- Avoid high-fat foods
Low-fat foods can suppress the hunger hormone, ghrelin, better than high-fat foods, or conversely, the higher the fat content of a food, the hungrier and more frequent it becomes.
- Dealing with stress
When we are stressed or anxious, ghrelin is produced more, causing us to feel hungrier more easily than usual. Some simple ways to deal with stress include exercising, listening to music, getting a relaxing massage, going out, listening to dharma, or meditating.