Peptide YY: Another tool for weight loss

Protein rich foods encourage the production of peptide YY

Returning to our theme of the week, today’s hormone is Peptide YY. Peptide YY is a satiety hormone, which inhibits appetite and makes you feel full after eating. It also stimulates the metabolism, so you produce more body heat (thermogenesis) and burn more fat. Unfortunately, obese people produce far less peptide YY, so it takes more food for them to feel full and their metabolism slows down. Clearly, producing more peptide YY is helpful for fat loss!

Peptide YY is produced by L cells in the distal intestine and colon. It is one of the reasons I struggle to control my appetite after eating gluten. As a celiac, the gluten damages the cells of my small intestine, so they make less peptide YY. So not only am I hungry because I’m not absorbing nutrients properly, but I’m producing less of the hormones that tell me I’m full.

As I’m trying to lose a couple kilos of body fat, I want to encourage my body to produce more peptide YY. Peptide YY release is most stimulated by protein and fibre, then by fat, and least of all by carbohydrates. This is why eating more protein and fibre makes you feel fuller for longer. So I’ll be sure to get some protein and fibre at every meal and snack. As well, I’m trying to slow down the time it takes to eat my meals, pausing between bites and chewing thoroughly. This is because you need time for food to reach the intestine and Peptide YY to be produced.

Hopefully these simple things that will tip the hormone balance in my favour!

The Score for 11 February:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre: Alcohol:
2030 78.20g 257.44g 111.93g 64.50g 18.47g 34.39g 10.65g
15% 51%   29%   4%
     
Calories burned through exercise: 0      

 

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
08:00 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 500mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Soft boiled eggs, 2 large 115g 150 14.49 0.00 0.00 0.00 10.35 2.88 0.00
Free From pure oats 50g 171 6.40 30.30 0.60 4.30 2.70 0.50 0.00
made with boiling water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Tesco mixed frozen fruits 100g 40 0.90 7.90 7.90 2.00 0.20 0.00 0.00
Ground flaxseeds 10g 45 2.21 0.30 0.18 2.37 4.00 0.45 0.00
Yakult light 65mL 27 0.90 6.60 3.60 0.00 0.00 0.00 0.00
09:30 Black tea with skimmed milk and sugar 350mL 62 3.40 12.00 12.00 0.00 0.10 0.00 0.00
11:30 Black tea with skimmed milk and sugar 350mL 62 3.40 12.00 12.00 0.00 0.10 0.00 0.00
12:45 Sandwich made with Genius sliced brown bread, 2 slices 72g 185 1.80 32.40 1.73 7.20 4.75 0.36 0.00
Princes tuna chunks in spring water, 60g 59 14.10 0.00 0.00 0.00 0.30 0.06 0.00
Hellmann’s real mayonnaise, 7.5g 54 0.08 0.11 0.10 0.00 5.93 0.47 0.00
and French’s New York deli pickle relish 7.5g 7 0.08 1.58 1.48 0.12 0.00 0.00 0.00
Small, sweet vine ripened tomatoes 117g 23 0.82 3.63 3.63 1.17 0.35 0.12 0.00
Nectarine (minus stone) 95g 42 1.33 8.55 8.55 1.14 0.10 0.00 0.00
16:30 Pulsin Protein snack bar, maple and peanut 50g 227 13.10 12.80 8.80 4.50 12.70 4.00 0.00
Golden delicious apple 102g 53 0.40 11.80 11.80 1.80 0.10 0.00 0.00
19:30 Evexia Ricotta Spinach tortellini, gluten free about 125g 270 8.13 44.75 1.38 7.88 4.88 2.75 0.00
with Sainsbury’s Pomodoro & Chianti sauce half a pot 74 2.50 10.00 7.40 0.90 2.50 0.40 0.00
Tesco Parmigiano Reggiano 5g 20 1.62 0.00 0.00 0.00 1.49 0.98 0.00
Red wine 100mL 75 0.20 0.20 0.20 0.00 0.00 0.00 10.65
20:30 Gluten free sticky toffee cake 102g 384 2.35 62.53 30.60 1.02 13.97 5.50 0.00

 

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