How is it possible to eat well and lost weight? The key is in understanding how different types of food affect the hormones responsible for the feeling of hunger. When you're hungry, it is natural to want to eat. The key is in eating the right foods to keep the hunger at bay for longer periods of time.
The 3 main hunger hormones are Ghrelin, Leptin & Insulin. Ghrelin is the hormone responsible for the feeling of hunger and increases food intake. Leptin is the satiety hormone and insulin is the hormone that is responsible for the metabolism of carbohydrates, fats and protein by promoting the absorption of glucose from the blood into liver, fat and skeletal muscle cells.
The consumption of a high proportion of carbohydrates in the diet stimulate these hormones that bring on hunger, making you want to eat. You can control these hormones by reducing the consumption of carbohydrates and increasing the consumption of protein & fat. Ideally eat fatty meat like chicken thighs, chicken wings (with skin on), fatty cuts of beef, lamb, pork, fatty fish, eggs, full fat cream, and cheese.
Here is a list of studies that you may want to look at for further information:
Ghrelin is an orexigenic hormone that can increase body weight. Its circulating levels increase before meals and are suppressed after food ingestion. Understanding the effects of specific types of ingested macronutrients on ghrelin regulation could facilitate the design of weight-reducing diets.
Diet-induced weight loss is accompanied by compensatory changes, which increase appetite and encourage weight regain. There is some evidence that ketogenic diets suppress appetite.
Resistance at the brain receptors for leptin and insulin has been associated with increased feeding, obesity and cognitive impairments.
The most satiating macronutrient appears to be dietary protein. Few studies have investigated the effects of dietary protein on ghrelin secretion in humans.
Obesity, leptin resistance, and the effects of insulin reduction
I am grateful to Dr Ken Berry for this information.