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Weight loss tip #3 from Dr. Lustig: Wait 20 minutes before eating second portions
Tuesday, July 10, 2012 10:12 am Email this article
"[The third tip for weight loss is to] wait 20 minutes [before eating] second portions," notes Robert Lustig, MD, pediatric endocrinoligist from the University of California, San Francisco in the 7-part video series called “The Skinny on Obesity” (Episode Extra (8)).
It takes 20 minutes to feel full
Food has to travel through 22-feet of intestines before we realize we are full
It takes 20 minutes for hormones in the body to register that we have had enough to eat (satiety).
He notes that this occurs at the end of the intestines, so you have to give the food time to travel through 22-feet of intestines before the brain gets the signal that we are satiated.
Hunger and Satiety are NOT the same
Hunger and satiety are two different things
Lustig also notes that hunger and satiety are two different things.
Ghrelin: Hunger hormone
Ghrelin is the hormone that tells us we are hungry
There are hormones that tell the brain we are hungry, and there are other hormones that tell the brain we are satiated.
He notes that the body releases a hormone called ghrelin which causes us to feel hungry.
Peptide-YY: Satiety hormone
Peptide-YY is the hormone that tells us we are satiated
There are cells at the end of the intestines that release a hormone called Peptide-YY that tells are brain that we are satisfied.
This is why it takes 20-minutes to realize we are satisfied, and why we should wait 20-minutes before eating a second portion of food.
Robert Lustig, MD. The The Skinny on Obesity, Episode Extra (8).
UCTV Prime: The Skinny on Obesity
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