CAN SNACKING CAUSE FAT GAIN?
The brain is a sophisticated system that runs all the systems of body. It communicates to all the organs via nervous system. Brain knows exactly what is happening in the body and where. How does brain get to know the state of the body? The immediate sources of info for brain is different hormones released by the glands. The brain detects levels of stress, hunger and starvation through hormones. Hormonal imbalances disrupt your body’s metabolism and energy regulation, forcing it to store excess energy as fat while suppressing its ability to burn it. This can cause stubborn weight gain in specific areas—like the belly, hips, or thighs—even when you are eating mindfully and exercising. Three hormones are of special concern to us- LIG(LEPTIN INSULIN GHRELIN ).
LEPTIN – Its the hormone that gives you feeling of satiety or fullness on eating food. It is released by the very fat cells or adipose tissues. When you start eating, the digested food is being stored as glycogens in the muscles. Once the glycogen stores are full, food starts getting diverted to fat stores. At this moment, fat tissues release Leptin Hormone which signals to the brain that enough has been eaten. You feel full or as if you can not eat anymore. If you still continue to eat, your blood sugar levels will get disrupted and all the extra food will be stored as fats.
GHRELIN – If the blood sugar levels fall as a result of prolonged starving or exercising, Ghrelin hormone is released which signals hunger to the brain and also opens the gates of fat storage for burning as a fuel for aerobic activities. Extreme reduction of blood sugar results into release of Glucagon.
INSULIN – When we start eating food, its is broken into Glucose(sugar) and transferred to bloodstream. On detecting this, insulin is released which diverts storage of this extra sugar as glycogens and fats.
GLUCAGON – It is the reverse of Insulin and triggers conversion of stored glycogens in liver to glucose. On detecting low blood sugar levels, it triggers liver to lose its stored glycogen in blood stream to maintain blood sugar. It breaks down stored fats into fatty acids to be used as an alternative fuel source.This is the reason, while running a marathon, you may feel sudden burst of energy or feel like sprinting. The liver has released the glycogens in your blood stream to power you up.
The imbalance of the above hormones is triggered by snacking. This disbalance may topple any or all the factors that they control.
LIG AND SNACKING: LIG (Leptin Insulin Ghrelin) are the hormones of special interest. When we eat a high glycemic food, blood is immediately emptied of the extra sugar by the quick reaction of insulin to convert this sugar into fat. Leptin must release on eating snacks but as the blood is low on sugar, Ghrelin is released stimulating hunger and inhibiting leptin. Snacking is a play between Ghrelin and Insulin. Leptin is inhibited and we never get satiety from eating snacks.
Also, the storing of fats and glycogens can be switched depending upon the type of food you are eating. If you are eating a whole food in combination with a high glycemic food, even the whole food calories will get stored as fats along with the calories of high glycaemic food. This is very common with having sips of coke with a burger or consuming a sweetened tea with the breakfast. Body has developed this mechanism to exploit every opportunity of eating. Who knows when is the next time food will be available?
There are two ways in which blood sugar levels can rise:
- From continued eating or eating extra.
- From something which immediately spikes the blood sugar levels (Foods high on glycemic index).
No. 1 is not dangerous. As we feel satiety and fullness by the release of Leptin. This hormone inhibits taste buds and makes you feel as if you are full up to your throat. You cannot overeat whole foods like vegetables, meat or curd. No. 2 is more dangerous, serious and the whole issue in modern life. When we eat something that spikes blood sugar levels suddenly, insulin skips the glycogen saving part and immediately diverts this sugar to fat, as delay in bringing sugars to normal levels can be life threatening. LIG Drama starts. You again feel hungry as the result of Ghrelin and eat more of the same food. Cortisol release takes place causing urgency to eat more of such food. Dopamine is released and we feel pleasure on eating such a food. Brain’s reward system makes a note of this food and motivates us to achieve it again.
Millions of years back no such food was available. It could be few ripe fruits. But fruits are no match for chocolates, sweets, donuts, chocolate sundae, tipsy pudding, ice cream, coke, juice and many more processed foods. For example, 100 grams of chocolate contains calories equal to 1kilograms of apples. In this LIG Drama, Glucagon also triggers because of the low sugar levels and triggers liver into releasing glycogens. This is a deadly combination.
Snacking results into insulin resistance putting you at the risk of diabetes. This results into leptin resistance putting you at the risk of extreme overeating and fat gains.
Comment if you combine your whole foods with drinks………
STAY FIT!! STAY HEALTHY!!
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