Leptin and Ghrelin: The Appetite Hormones

By Lizzie Streit, MS, RDN, LD

Hormones, or chemical messengers, often play a role in regulating bodily processes, and appetite is no exception. Leptin and ghrelin are two of the main hormones involved in hunger, with leptin decreasing appetite and ghrelin increasing it.

If you are working towards losing weight, you may be interested in learning what dietary or lifestyle changes you can make to keep these hormones in balance and under control. Read on to learn more about hormones and hunger.

How do leptin and ghrelin affect weight?

Leptin and ghrelin are hormones that send signals to the brain regarding fullness and hunger. Leptin is often referred to as the satiety hormone. It indicates to the body that you are full, in addition to helping regulate long-term energy balance. Since leptin is produced by fat cells, people with overweight or obesity tend to have higher leptin levels than those with normal weights. This can lead to leptin resistance, meaning the body may become less sensitive to the hormone’s signals that you are full over time.

Ghrelin, on the other hand, is known as the hunger hormone. It is produced by the stomach and increases before eating and decreases after meals. Interestingly, ghrelin levels tend to be lower in people with obesity. Decreased ghrelin and increased leptin associated with higher weights suggest that this hormonal imbalance may contribute to being overweight, and even related issues like type 2 diabetes and metabolic syndrome, to some extent.

Ways to Balance Leptin and Ghrelin

A variety of factors affect leptin and ghrelin levels, and it’s still not fully understood how an imbalance of these hormones contributes to obesity. However, losing weight and implementing other dietary and lifestyle changes may help with balancing these hormones if they are out of whack.

Here are some tips for supporting healthy levels of hunger hormones:

1.      Eat balanced meals. Studies suggest that the macronutrient composition of meals affects levels of ghrelin and leptin, but the ideal composition is unclear. Instead of eating meals that are high or low in one or more macronutrients (i.e. low-carb or high-fat), enjoy a balanced plate that includes lean proteins, healthy fats, and complex carbohydrates. If you need assistance prepping meals, consider a meal delivery service like Healthy For Life Meals.

2.      Eat enough and at regular times. While it may seem that fasting or very low-calorie diets would influence leptin and ghrelin levels and potentially get them back to a better balance, the effects could actually backfire instead. Eating enough calories to fuel your body, ideally spread across three balanced meals a day and healthy snacks if needed, is a better way to support hunger hormones than feeling famished.

3.      Keep active. Dietary habits aren’t the only influences on hunger hormones. Physical activity also impacts levels, specifically by improving leptin sensitivity. Any type of movement helps, but incorporating some high intensity interval training (HIIT) may be particularly effective.

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