Crushing Hunger with Diet Pills

Plenty of companies out there claim to make diet pills that stop hunger and cravings by directly affecting the pathways of hunger, including the hormones ghrelin and leptin. But do they really work? Can you actually turn these hormones off and on without causing a cascade of other events?

What Are Hunger Hormones?
The hormones that control hunger are actually quite complex. These hormones are in place to help control and maintain homeostasis in the body, which means they tell us when we’re hungry and need to eat, and when we’re full and need to stop eating. These hormones are also affected by everything from our metabolism to our activity levels, to how much fat weight we’re carrying, how much sleep we get, and even what we eat and how much. The two most common hunger hormones (which have also been given the most amount of coverage in research) are leptin and ghrelin.

The Lowdown on Leptin and Ghrelin
These two hormones are the major players when it comes to hunger regulation, and they act opposite to one another. Leptin is secreted by our fat cells, as well as the stomach and even from the skeletal muscle. Once secreted, leptin enters the circulatory system and travels to the hypothalamus to tell us to stop eating. In general, the fatter you are, the more leptin your body produces, resulting in intake of less food and possibly a higher metabolic rate. If your body doesn’t have a lot of fat, you have less leptin circulating and will therefore be hungrier. Leptin has also been linked closely to insulin and glucose metabolism, specifically in obese individuals. Leptin resistance can occur with increased body fat, and increased leptin levels contribute to the maintenance of obesity, but it can also occur in lean individuals, it all depends on their diet.

While leptin is considered a “long-term” regulator of body weight, ghrelin is a “short-term” regulator of hunger. It’s produced in the stomach and essentially sends signals to the hypothalamus when you’re hungry and need to eat—for example, when your stomach is empty. Less ghrelin means less hunger and less eating.

Because both of these hormones regulate hunger and appetite using a homeostatic mechanism, if you try to control one through dieting, increased activity, or even supplements, this homeostasis will be thrown off balance, and no doubt trigger another result. In fact, dieting for prolonged periods can reduce the leptin response, decrease metabolism, and even increase appetite. Research has also shown that even when you expect a certain result with these hormones, the opposite can happen, and many more factors are involved than simply two or three hormones. No single hormone can control body composition, appetite, or hunger, and each person will have a unique hormone profile, metabolism, and body composition that will determine the result.

Can Supplements Help?
Many products on the market claim to help control ghrelin and leptin levels. One plant that has been shown to have an effect on ghrelin levels is Hoodia gordoni, which was found to also work as a strong appetite suppressant. Other herbal ingredients that have shown a reducing effect on ghrelin levels include Dolichos biflorus and Piper betle leaf extract, which also showed body weight loss over an eight-week period. In other studies, the effectiveness of arabinoxylan, a dietary fibre from whole-grain rye, was shown to regulate ghrelin levels when given at a dose of 15 grams a day for six weeks.

As for leptin, there’s less substantiation to support supplements that can help to lower leptin levels. Since insulin and leptin are linked to glucose homeostasis, controlling insulin can result in controlling leptin in a non-direct way. Leptin supplements generally are purported to help with leptin functioning or increase feeling of fullness, such as fibres, or reduce cravings and appetite. Bottom line, the majority of products on the market are aimed at helping control appetite, but more than likely don’t cause a direct impact on your hormones.

Diet and Hunger Hormones
If you’re trying to lose weight and have problems with controlling your appetite and your hunger, the first place to make changes is to your diet. A diet that’s high in fibre, from a variety of sources including fruit, vegetables, whole grains, nuts and seeds will ensure a slower digestion, keeping your blood glucose levels balanced and avoiding crashes and cravings. Eating a diet that’s also high in protein will make sure you’re satiating hunger, and inducing the release of other hunger hormones (such as peptide YY) in the gut, thereby reducing your appetite. By following a balanced diet, you can ensure your hunger hormones are being regulated and your metabolism is functioning optimally.