A new study shows that the way you metabolize calories determines if you are hungry in a few hours after eating, according to a new study just published in the journal Nature’s metabolism. Are you a big bitch or a stork? That is, does blood sugar fall like a rock or does it stay constant? The answer may reveal why some of us may be forced to eat more than others, especially within a few hours of eating the last meal, which makes us more likely to gain weight or not lose weight. ‘ l.
A big stroller is someone whose blood sugar is reduced shortly after eating, so they get hungry again, even if their cells are properly nourished. A little cistern prevents blood sugar from falling so quickly or far, which means your body gets the message – it’s okay here. There is no reason to eat again for hours, so they end up without overeating all day.
This is significant for anyone trying to lose weight, as scientists found that a large bath 2 to 3 hours after eating causes large eaters to consume an additional 200-300 calories a day, which is why it could translate into 20 pounds more a year.
Knowing if you are big or small can be helpful in adjusting your intake, eating more fiber-rich foods (which release energy slowly, avoiding large spikes and low blood sugar) and helping you regulate appetite and consumption – and ultimately, your weight.
The new study explains to people why they are hungrier
New research from PREDICT, the world’s largest nutritional research program that examines responses to food in real-life settings, shows that people who experience large drops in blood sugar levels within hours of food, they feel hungrier and end up consuming hundreds of more calories during the day than others.
The study followed more than 1,000 individuals, collecting data on blood sugar in response to meals and their level of hunger for two weeks of eating “free-choice” standard meals.
The largest variations in blood sugar occurred in response to different foods. Study subjects whose blood sugar levels decrease significantly between 2 and 4 hours after eating (“grains”) are more likely to be hungry sooner and consume an average of about 300 more calories throughout the day than people with fewer descents (“boys”).
While your genetics and biology can determine who is a grain and who does it, food choices and activity levels had an even greater impact on blood sugar fluctuations.
Therefore, even if you are an older baby, eating foods high in fiber and low in simple sugar can help regulate blood sugar as well as activity levels throughout the day. The more active you are, the more likely you are to burn energy before it can cause a surge that allows your body to store extra calories as fat, as if you are going for a walk, run, or bike ride, you burn it.
In the study, “Postprandial Glycemic Deposits Predict Hunger and Energy Intake in Healthy Individuals,” the research team collected detailed data on blood sugar responses and other health markers from 1,070 people later. of having eaten standard breakfasts and freely chosen meals over a two-week period, totaling more than 8,000 breakfasts and 70,000 meals in total.
Standard breakfasts were based on cupcakes that contained the same amount of calories, but varied in composition in terms of carbohydrates, protein, fat, and fiber. Participants also performed a fasting blood sugar response test (oral glucose tolerance test) to measure the extent to which their body processes sugar. Participants wore continuous glucose monitors to measure blood sugar levels during the two-week duration of the study. The research team also asked people to record their hunger and alert levels using a phone app, along with exactly when and what they ate during the day. Previous studies had focused on blood sugar rises, but this study focused on blood sugar drops and reported feelings of hunger.
Understanding metabolism is the first step
“Blood sugar levels have long been suspected to play an important role in controlling hunger, but the results of previous studies have not been conclusive,” says Dr Sarah Berry of King’s College London. participated in the study. “Sugar drops are now shown to be a better predictor of hunger and calorie intake after the initial blood sugar peak response after eating, changing the way we think about the relationship between sugar levels in blood and the food we eat. “
Large mushrooms experienced a 9% increase in hunger and waited about half an hour less to eat again, on average, compared to small mushrooms, which spent more time before eating again, although initially they ate the same meals.
Large diapers also took in 75 more calories in the 3-4 hours after breakfast and about 312 more calories throughout the day than small diapers. This type of pattern could turn into 20 pounds of weight gain over a year, according to the authors.
“A lot of people struggle to lose weight and keep it out of the house, and only a few hundred extra calories each day can add up to several pounds of weight in a year,” says Professor Ana Valdes of the Faculty of Medicine. the University of Nottingham, who led the study. “Our finding that the size of sugar drops after eating has such a big impact on hunger and appetite has great potential to help people understand and control their weight and long-term health.”
What determines whether you are a big jumper or a small swimsuit?
According to the researchers, when determining who is a small or small bloody, there were no obvious clues. They found no correlation between age, body weight, or BMI and whether someone is small or small, although males had slightly larger declines than females. This is in line with previous findings that showed that even identical twins may have different responses to the same food.
A whole plant-based diet with high-fiber foods (vegetables, fruits, nuts, seeds, and whole grains) will help maintain blood sugar levels compared to a diet full of added sugar and simple carbs, they found. studies.
The study was conducted by members of the research team of the health sciences company ZOE, consisting of scientists from Harvard Medical School, Harvard TH Chan School of Public Health, General Hospital of Massachusetts, the University of Nottingham, King’s College London, the University of Leeds and Lund. University in Sweden. They found that when people struggle to lose weight, it can help them understand their metabolism. Tim Spector, a professor of genetic epidemiology at King’s College London and co-founder of ZOE, who conducted the study, adds: “Food is complex and humans are complicated, but our research is finally beginning to open up. black box between diet and health “.