A new study shows that the way you metabolize calories determines whether you get hungry within a few hours of eating, according to a new study just published in the journal. Natural metabolism. Are you a big skirt or a small skirt? What does your blood sugar mean like a rock, or does it stay stable? The answer may reveal why some of us are forced to eat more than others, especially within hours of eating our last meal, causing us to be more likely to gain weight or not be able to lose it.
A great dip is someone whose blood sugar drops shortly after eating so that they feel hungry again, even if their cells are adequately nourished. A dipper likes that their blood sugar does not drop as fast or far, which means their body gets the message: here everything is fine. No reason to eat for hours again, so they end up not eating all day.
This is important for anyone trying to lose weight, as scientists have discovered that a big dive just 2 to 3 hours after eating results in the big divers eating 200-300 extra calories a day, which can translate into 20 extra pounds a year.
Knowing whether you have a large or a small trunk can be helpful in adjusting your intake, eating more high-fiber foods (which slowly release energy, preventing large spikes and dips in blood sugar) and helping you reduce appetite and regulate consumption – and ultimately your weight.
The new study tells people why they are hungrier
New research from PREDICT, the largest ongoing nutrition research program in the world that looks at responses to food in the real environment, shows that people who experience a drop in blood sugar levels within hours after eating, feel hungry and end up consuming hundreds. more calories during the day than others.
The study followed more than 1,000 individuals, collecting data on their blood sugar in response to meals, and their hunger level during two weeks to eat a ‘free choice’ standardized meals.
The largest variations in blood sugar occurred in response to different foods. Study subjects whose blood sugar levels drop significantly 2-4 hours after meals (‘large concealers’) are more likely to feel hungry sooner and consume about 300 more calories on average during the day than people with the smallest drops (‘small drops’). dippers’).
Although your genetics and biology can determine who is a great dip and who is a little dip, the choice of food and activity levels have a greater impact on the blood sugar fluctuations.
So, even if you are a big virgin, foods high in fiber and low in sugar can help regulate blood sugar as well as activity levels during the day. The more active you are, the more likely you are to burn the energy before it can cause a surge that allows your body to store extra calories as fat as you go for a walk, run or bike, then burn. u dit. .
In the study, “Postprandial glycemic dips predict appetite and energy intake in healthy individuals,” the research team collected detailed data on blood sugar responses and other health markers of 1,070 people after consuming standardized breakfasts and free meals over a period of two ate for weeks. add more than 8,000 breakfasts and 70,000 meals in total.
The standard breakfasts are based on muffins that contain the same amount of calories, but which vary in composition in terms of carbohydrates, proteins, fat and fiber. Participants also performed a solid blood sugar response test (oral glucose tolerance test) to measure how well their body processes sugar. Participants attached continuous glucose monitors to measure their blood sugar levels over the course of two weeks. The research team also asked people to record their levels of hunger and alertness using a telephone program, along with exactly when and what they ate during the day. Previous studies have focused on blood sugar rises, but this study has focused on lowering blood sugar and feeling hungry.
The first step is to understand your metabolism
“It has long been suspected that blood sugar levels play an important role in controlling hunger, but the results of previous studies have been unconvincing,” says Dr. Sarah Berry of King’s College London, who was involved in the study. “We have now shown that sugar falls are a better predictor of hunger and subsequent calorie intake than the initial response to the blood sugar peak after eating, which changes how we think about the relationship between blood sugar levels and the food we eat.”
Large dippers experienced a 9% increase in hunger and waited an average of about half an hour to eat again, compared to small dippers, which took longer to eat again, although they initially ate the same meals.
Large mowers also ingested 75 more calories in the 3-4 hours after breakfast and during the day about 312 calories more than small divers. According to the authors, this pattern can become 20 kilograms weight gain over a year.
“A lot of people struggle to lose weight and keep it off, and just a few hundred extra calories can contribute to a few pounds of weight gain every day,” says Professor Ana Valdes of the School of Medicine at the University of Nottingham. which led the study. “Our discovery that declining sugar levels after eating have such a huge impact on hunger and appetite is a great potential to help people understand and control their weight and long-term health.”
What determines whether you are a big or a small skirt?
According to the researchers, there were no clear clues to determine who a large or small fugitive is. They found no correlation between age, body weight or BMI and whether someone is a large or a small immerser, although males on average had slightly larger declines than females. This is in line with previous findings that have shown that even identical twins can have different reactions to the same food.
Studies have found that a plant-based diet full of high-fiber foods (vegetables, fruits, nuts, seeds and whole grains) is stable compared to a diet full of added sugar and simple carbohydrates.
The study was conducted by members of the research team at the health science company ZOE, composed of scientists from Harvard Medical School, Harvard TH Chan School of Public Health, Massachusetts General Hospital, University of Nottingham, King’s College London, Leeds University and Lund. University of Sweden. They found that when people struggle to lose weight, it can help individuals understand their metabolism. Tim Spector, professor of genetic epidemiology at King’s College London and co-founder of ZOE, who conducted the study, adds: ‘Food is complicated and people are complicated, but our research is finally starting to open the black box between diets. and health. ‘