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 burned through exercise:||0|
What I ate:
|08:00||Centrum Multivitamin, Vitamin E 400IU, Vitamin D 25 µg|
|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|
|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|
|20:30||Gluten free sticky toffee cake||102g||384||2.35||62.53||30.60||1.02||13.97||5.50||0.00|