Chemical Messengers That Drive Fat Storage

“Learn More at MRC Evansville About Hormonal Weight Gain”

The primary hormone in your body that is responsible for fat storage is insulin. As a chemical messenger, it directs glucose into cells to be used for energy; but, when blood sugar levels are chronically elevated due to a high intake of refined carbohydrates or sugar, it promotes conversion of excess calories into fat. In addition, ghrelin hormone tells the body that it is time to eat and the stress hormone cortisol is a key culprit for those unwanted deposits of belly fat.

Released by the pancreas, insulin immediately promotes glucose uptake and inhibits the breaking down of stored fat. However, constant blood sugar spikes can lead to insulin resistance, where the body is more likely to store excess fatty lipids as triglycerides in adipose tissue. Moreover, a reduction in physical activity can trigger lipoprotein lipase (LPL), which is an enzyme that acts as the gatekeeper for lipid metabolism that promotes weight regain.

Higher levels of estrogen in women relative to progesterone commonly leads to weight gain in the hips and thighs. While higher levels of estrogen (estradiol) in men that is often caused by obesity or aging can disrupt hormonal balance that can lead to lower testosterone production and increased body fat with visceral deposits in the midsection. In both obese men and women, fat cells contain an enzyme (aromatase) that converts testosterone into higher estrogen levels.

How does fat affect hormone levels?

Fat deposits, specifically adipose tissue, actively stores, produces and converts hormones just like other endocrine organs that regulate metabolic processes and reproductive wellbeing. Excess fat, especially visceral fat that is stored around internal organs in the midsection, is a primary culprit for hormonal imbalance. This includes elevated estrogen, increased insulin resistance, and high cortisol levels.  On the other hand, consuming sufficient dietary fat is necessary to build steroid hormones like testosterone and estrogen. But, high body fat can increase estrogen release, lower testosterone production, reduce overall muscle mass, and trigger fat accumulation. Moreover, excess adipose tissue releases inflammation that can cause insulin resistance and polycystic ovary syndrome (PCOS) in women, as the brain doesn’t receive the signals to stop eating when its time.

PROTEIN FIRST AT MEALTIME FOR HORMONE BALANCE

Consuming protein first, especially before carbohydrates, helps prevent unwanted blood sugar spikes that can lead to insulin resistance by slowing carbohydrate absorption. In fact, eating 20 to 35g of protein first (within an hour of waking up) helps to optimize hormones to stabilize glucose levels, reduce cortisol and trigger satiety hormones like glucagon-like peptide-1 (GLP-1) and peptide YY to slow digestion and improve insulin sensitivity. So, consume your protein source first, followed by low-glycemic whole foods, and then lesser amounts of complex carbs.

Dietary experts that favor a protein-first strategy recommend lean sources of protein for breakfast that can include pasture-raised eggs followed by a non-starchy vegetable (spinach), and top it off with a source of healthy fat with a complex carbohydrate (avocado). Another early morning option that supports steady energy levels, good digestion and satiety is Greek yogurt with highly nutritious fresh berries. Greek yogurt is a low-sugar dairy product that provides probiotics for gut health and antioxidants from glucose-friendly berries.

Since protein is not stored by the body, lunch is an opportunity to start with a high protein lean meat like chicken (skinless) or tuna with a vinaigrette salad, and followed by a non-starchy vegetable of choice. Dinner should be consumed at least a couple of hours before bedtime with lean meats (baked salmon, roasted chicken, ground turkey) followed by low-glycemic vegetables (Brussel sprouts, broccoli, zucchini) and minimal carbs. If a snack is needed before bedtime prior to fasting through the night, two hard-boiled eggs or roasted edamame will work.

_____________________

By prioritizing protein first, your dietary strategy is designed to increase fullness, reduce annoying food cravings, and boost metabolic processes that can help you retain muscle mass while consuming fewer calories each day to lose weight. After all, protein has a higher thermic effect of food and naturally triggers the release of GLP-1 and peptide YY to reduce hunger. Since quality matters, the best results are seen with high-quality, whole-food sources of protein while avoiding overly processed foods. If you’re trying to decide whether a prescription-based weight loss plan or a more holistic metabolic weight loss program is right for you, contact MRC Evansville today. One of our weight loss coaches will be in touch to discuss how hormone imbalances, genetic factors and key lifestyle habits may have slowed your metabolism and led to unintended weight gain. After all, hormonal balance can be restored and disrupted metabolic rates can be reset with a personalized approach.