Better fat loss through endocrinology ... (mycroft113)

Tue, 16 Jan 2007 05:56:46 GMT

Human leptin is anorexigenic (appetite suppressing) and human ghrelin is orexigenic (appetite enhancing). That is, leptin makes us want to eat less, ghrelin makes us eat more. Simple. Let's learn more about leptin & ghrelin, people.

Difficult to make more leptin, but! ... Easy to suppress ghrelin though.

Read URL: http://www.nceff.com.au/pdf/Jun2006Conf/JBowen30Jun06.pdf , especially .pdf pages 12-23. Ghrelin is suppressed for 120 - 180 mins after whey protein. * [Also see research: http://jcem.endojournals.org/cgi/content/short/jc.2006-0609v1 Study population - BMI 20 -39 - Conclusions: Whey, soy, and gluten similarly tend to reduce ad libitum food intake 3 h later in lean and overweight males relative to glucose. Postprandial ghrelin, GLP-1, insulin, and cholecystokinin may contribute to this higher satiety after protein consumption. GLP-1 concentrations are increased in overweight subjects, which may affect satiety responses in this group.]

What about carbos. Well, Fructose also does marginally better as a low GI than glucose, but the right combo conditions between whey & fructose/lactose or indeed other carbs, are still being researched by these guys in Australia come January 2007 [i.e." Defining the effects of combined whey protein and different forms of carbohydrate in overweight men (FF029): This proof of concept study will compare the effect of whey protein in a drink combined with fructose or lactose on subsequent meal intake in overweight adult men. Further it will measure changes in other physiological parameters to provide some indication of the mechanisms that might be involved. Food companies interested in appetite control formulations would benefit from this knowledge."]

So what?

Let's read the paper more closely: whey protein or indeed other protein - gluten, soy or animal protein (whatever that is) - suppresses your appetite for 120 - 180 mins. Then GHRELIN GOES UP AGAIN. So eat more protein every 2 - 3 hrs, and your appetite will be suppressed!

Eeek!!

We all need carbos though, so choose any thing with a low GI as the effect of type and amount of dairy protein (whey and casein) and of carbohydrate (low or high GI) was examined in another study in overweight men. That study demonstrated the benefits of higher protein beverages on subsequent meal intake compared to high GI beverages, but did not show a difference between types of proteins.

Basically: Eat your oats & cereals, fruits (low GI ones), greens, spuds, yams, etc, with your protein ... you choose what's right for you ... (30 - 40 g) every 2 - 3hrs. Avoid high G-I stuff, like glucose & beer*, when burning fat. Drink water. Oh, and everything works better as you get 'leaner'.

Chhers,

mycroft113

p.s. Didn't Tom Venuto (among others) write something like this?

*Alcohol (except beer) contains very few carbs and thus has a low-GI value. However alcohol is an "empty-calorie" food - meaning, it contains calories but almost no nutrition.