{"id":87735,"date":"2026-09-27T12:30:24","date_gmt":"2026-09-27T10:30:24","guid":{"rendered":"https:\/\/foodpunk.com\/blog\/satiety-how-hormones-control-hunger\/"},"modified":"2026-09-27T13:39:25","modified_gmt":"2026-09-27T11:39:25","slug":"satiety-how-hormones-control-hunger","status":"publish","type":"post","link":"https:\/\/foodpunk.com\/en\/blog\/satiety-how-hormones-control-hunger\/","title":{"rendered":"Satiety: how hormones control our hunger"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]<span style=\"font-weight: 400;\">How does it actually come about that we feel hungry? What determines when we are full? And why can we sometimes simply not stop eating? You will learn all of that in this article. We also explain what role our hormones play in it and which way of eating lets you influence your feeling of satiety. All in all, a really tasty morsel of knowledge that definitely fills you up! <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"index-list\"><p class=\"h4 index-list__title\"> Table of contents<\/p><ul><\/ul><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >1. Why do we eat?<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Have you ever thought about why we eat at all? The answer seems obvious: hunger. We are hungry, so we eat, full stop. That could make this the shortest article ever. But since that is not all there is to it, this is not the end of the article either. If you look at Western countries in general, our eating habits today have very little to do with hunger. We eat for emotional reasons, out of stress, out of habit\u2026 There are many reasons why we eat. But let us set those aside for now and look at the whole thing from a physiological point of view. Why do we eat?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating means energy. Through food we supply our body with the energy it needs to maintain the structures of the body, for example the structure of our cells or the organisation of the tissues. We also need energy for the basic functions that keep us alive, such as breathing, heart activity or digestion. Energy is also required for growth, which is of great importance above all in children, for the work our muscles do and for producing heat to maintain our body temperature. The energy requirement is covered by the three basic nutrients protein, fat and carbohydrate. In addition, our body needs a minimum amount of certain minerals, trace elements, essential amino acids and vitamins, as well as enough water and fibre. Taking in these essential food components is important for our health and our wellbeing, and intake and consumption should be balanced so that neither a deficiency nor an excess arises. Energy intake should also match energy turnover so that body weight is held at an individual set point. What determines this set point has not yet been clarified precisely. Current thinking is that 70% is determined by genetic factors and 30% by environmental factors.<\/span>[\/vc_column_text][vc_row_inner row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221; row_boxpadding=&#8221;vc_boxpadding&#8221;][vc_column_inner][vc_column_text]<span style=\"font-weight: 400;\"><strong>Energy turnover<\/strong> is the amount of energy we use up or need. It is influenced by various factors, for example age, sex, physical activity, muscle mass and state of health. A distinction is made between resting, basal and working turnover. <\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]<span style=\"font-weight: 400;\">In the course of the metabolic process our body converts the components of food into the body&#8217;s own substances, which are then available as energy or are used for the synthesis of various substances such as enzymes. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">When we eat, the food first passes from the stomach into the small intestine, where enzymes break it down into its individual components. These then enter the body&#8217;s circulation via the blood and are transported by various routes to the places where they do their work. Most food components are taken up into the body via the small intestine. The food pulp then moves on into the large intestine, where water is drawn out of it and salts and electrolytes are absorbed. The indigestible remains of the food are finally excreted in the stool. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hormones play a special role in digestion. Hormonal regulation influences all digestive processes even before food is actually taken in. Which hormones in particular are involved in this regulation, and how they influence hunger and satiety, is something we will look at more closely in section 3 of this article. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/satiety-how-hormones-control-hunger\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Hunger under control? Get your plan against cravings!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >2. The importance of satiety<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Satiety plays a decisive role in our daily life and has an influence on various factors.<\/span>[\/vc_column_text]<div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529e28cc2\" data-toggle=\"collapse\" data-target=\"awx_6ab9529e28cc2\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529e28cc2\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Regulating food intake<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529e28cc2\" aria-labelledby=\"title-awx_6ab9529e28cc2\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Normally the feeling of satiety should signal to our body when it is time to stop eating. In this way it helps to control food intake and to avoid eating too much, which in turn keeps body weight healthy. That this natural signal can also be &#8220;overwritten&#8221; is something we will look at more closely in the course of this article.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529e28cf4\" data-toggle=\"collapse\" data-target=\"awx_6ab9529e28cf4\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529e28cf4\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Securing the nutrient supply<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529e28cf4\" aria-labelledby=\"title-awx_6ab9529e28cf4\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Satiety makes sure that the body receives the nutrients it needs. When we are full, we have as a rule taken in enough energy and nutrients to cover our physiological needs. A well functioning feeling of satiety helps us engage with different kinds of food and maintain a balanced diet. It helps us pay attention not only to energy-rich but also to nutrient-rich foods.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529e28d16\" data-toggle=\"collapse\" data-target=\"awx_6ab9529e28d16\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529e28d16\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Mental wellbeing<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529e28d16\" aria-labelledby=\"title-awx_6ab9529e28d16\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Hunger is an unpleasant feeling that normally occurs when the body needs food. Feeling full, by contrast, is linked with contentment and better mental wellbeing. There are complex interactions between these physical and mental processes, and satiety is involved in them too. That shows how closely body and mind are connected when it comes to nutrition and wellbeing.<\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div>[vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]<span style=\"font-weight: 400;\">As you can see, satiety is of decisive importance for our physical and mental health. Consciously noticing and better understanding our feeling of satiety can contribute to a balanced diet and reduce the risk of overeating and the health problems that come with it. <\/span>[\/vc_column_text]<div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >3. Hormones that influence our satiety<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">But how does it actually come about that we are hungry or full? The stomach is empty and, whoosh, we are hungry? Unfortunately it is not that simple, because a series of complex interactions comes with the feeling of hunger or satiety. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Briefly explained: when food comes in, the stomach first expands, which is registered by the so-called mechanoreceptors. The various nutrients that enter our body are picked up by so-called chemoreceptors. As the nutrients are digested and absorbed, various hormones are then released. All this information is passed on to the brain, which is what finally brings about the feeling of satiety. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Decisive for the regulation of hunger and satiety is the hypothalamus, a vital part of our brain that regulates body temperature, circulation and the salt and water balance, among other things. This is where the satiety centre and the hunger centre of our body sit. Both centres are regulated by certain messenger substances. These can be assigned either to the group of orexigenic substances or to the group of anorexigenic substances. Orexigenic substances increase food intake by stimulating the hunger centre and inhibiting the satiety centre. Anorexigenic substances do exactly the opposite: they inhibit the hunger centre and stimulate the satiety centre, which limits food intake.<\/span>[\/vc_column_text][vc_row_inner row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221; row_boxpadding=&#8221;vc_boxpadding&#8221;][vc_column_inner][vc_column_text]<span style=\"font-weight: 400;\"><strong>Orexigenic substances<\/strong> increase hunger, <strong>anorexigenic substances<\/strong> reduce hunger.<\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]<span style=\"font-weight: 400;\">This kind of regulation is called the homeostatic control loop. Alongside it there is also the motivational control loop. As the name suggests, it is about the motivation to eat something. That motivation can be the pleasure of eating or the reward that eating brings. This control loop is also steered in the brain and can influence the hunger and satiety centres. Pure appetite for food can therefore fake an actual need to eat. So we eat even though our body does not currently need any energy at all. Alongside the homeostatic and motivational control loops there are control loops responsible for the short-term and long-term regulation of food intake. The aim of short-term regulation is to regulate and limit our daily food intake by producing acute satiety after a meal. That is meant to stop us eating too much. The aim of long-term regulation, by contrast, is to hold our target body weight. To achieve this aim, short-term and long-term regulation are linked with one another. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, now we know how hunger and satiety are regulated in theory. Let us run through the whole thing with a practical example. We have just got up and have not eaten yet. The glucose level in our blood is low and so is the insulin level. That is registered by the neurons of our brain and by the hunger and satiety centres, and the release of the hunger hormones, the anorexigenic substances, is stimulated. At the same time the orexigenic substances, the satiety hormones, are inhibited. We become hungry. Once we have eaten our tasty Foodpunk omelette with mushrooms, peppers, mozzarella and tomatoes, the stomach and small intestine are first stretched. This information is passed on to the brain via mechanoreceptors. Information about the nutrients in the food is likewise registered via chemoreceptors. With food intake, the glucose and insulin levels in the blood then rise. Our neurons and the satiety and hunger centres respond by inhibiting the hunger hormones and releasing the satiety hormones. We are full. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since we have already heard quite a bit about the hunger and satiety hormones, it is now time to get to know them a little more closely. Which hormones play a role in regulating hunger and satiety? And how exactly do they work? Here is an overview of the most important hunger and satiety hormones currently known.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/satiety-how-hormones-control-hunger\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Goodbye cravings, start your nutrition plan now<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Satiety hormones (anorexigenic substances)<\/h3><\/div><\/div><div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529e28eee\" data-toggle=\"collapse\" data-target=\"awx_6ab9529e28eee\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529e28eee\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Cholecystokinin (CKK)<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529e28eee\" aria-labelledby=\"title-awx_6ab9529e28eee\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">CCK is released from cells of the lining of the small intestine as soon as fat and protein are taken into the stomach and small intestine. Acting through certain receptors in the brain and in the gastrointestinal tract, it brings about the feeling of satiety in our body. CCK also slows the time the stomach takes to empty, so we stay full for longer. CCK promotes the release of leptin and insulin, while leptin strengthens the satiating effect of CCK. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529e28f16\" data-toggle=\"collapse\" data-target=\"awx_6ab9529e28f16\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529e28f16\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Peptide YY (PYY)<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529e28f16\" aria-labelledby=\"title-awx_6ab9529e28f16\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">This peptide hormone is released from cells of the small and large intestine. After we have eaten, more of it is secreted and it stays raised for several hours. By inhibiting NPY\/AgRP neurons it curbs food intake. Dietary fats in particular stimulate the release of PYY and make us feel full. Studies have shown that people who are overweight have a weakened PYY response after eating. As a result satiety only sets in late and food intake can get out of control. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529e28f53\" data-toggle=\"collapse\" data-target=\"awx_6ab9529e28f53\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529e28f53\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>\u03b1-Melanocyte-stimulating hormone (\u03b1-MSH)<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529e28f53\" aria-labelledby=\"title-awx_6ab9529e28f53\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">\u03b1-MSH is released by the so-called POMC\/CART neurons. Among other things it stimulates the release of CCK and GLP-1, which throttles food intake and raises energy expenditure. The release of orexigenic substances in the hunger centre is also inhibited. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529e28f72\" data-toggle=\"collapse\" data-target=\"awx_6ab9529e28f72\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529e28f72\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Cocaine- and amphetamine-regulated transcript (CART)<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529e28f72\" aria-labelledby=\"title-awx_6ab9529e28f72\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">CART is likewise released by POMC\/CART neurons and works in the same way as \u03b1-MSH. The POMC\/CART neurons also have receptors for leptin and insulin and secrete \u03b1-MSH and CART depending on the respective concentrations.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529e28f8e\" data-toggle=\"collapse\" data-target=\"awx_6ab9529e28f8e\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529e28f8e\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Leptin<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529e28f8e\" aria-labelledby=\"title-awx_6ab9529e28f8e\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">This protein is produced by fat cells and is therefore directly related to fat cell mass. Many tissues of the body have receptors that recognise leptin, and it can even be transported into the brain. Once we have eaten enough, the fat cells release leptin and thereby inhibit the feeling of hunger, so that the storage of fat in the tissue is stopped. The other way round, a low leptin level signals a lack of energy to the brain and triggers hunger. The release of leptin is promoted by insulin, while adrenaline, sex hormones and thyroid hormones tend to inhibit its release. Leptin in turn strengthens the effect of CCK and stimulates the release of \u03b1-MSH and CART, while it inhibits the release of NPY and AgRP. Satiety is thus promoted while feelings of hunger are reduced. However, the regulation of leptin release can also be disturbed. With large fat stores, as occur with overweight, the leptin concentration in plasma is permanently raised. As a result our body responds less and less to the leptin. Leptin resistance develops and the satiating effect fails to appear. You can also read more about leptin in our articles &#8220;<\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/leptin-sattmacher-aus-dem-fettgewebe\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Leptin, the satiety maker from fat tissue?<\/span><\/a><span style=\"font-weight: 400;\">&#8221;  and &#8220;<\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/hormone-aus-dem-fettgewebe\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Hormones from fat tissue<\/span><\/a><span style=\"font-weight: 400;\">&#8220;.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529e28fb5\" data-toggle=\"collapse\" data-target=\"awx_6ab9529e28fb5\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529e28fb5\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Glucagon-like Peptide-1 (GLP-1)<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529e28fb5\" aria-labelledby=\"title-awx_6ab9529e28fb5\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">The hormone GLP-1 is formed in the gut and is released depending on meals. In the fasting state the GLP-1 level in the blood is very low, but it rises rapidly when food is taken in. The amount of GLP-1 released depends on the size and composition of the meal. GLP-1 stimulates insulin secretion, while it shortens the time the stomach takes to empty and thereby limits food intake. Carbohydrates and proteins lead to a rapid rise after eating, while fats produce a somewhat later but longer lasting rise and therefore keep you full for longer. Studies showed that people who are overweight show a reduced GLP-1 secretion after eating, so satiety only sets in later and too high a food intake becomes more likely. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529e28fd3\" data-toggle=\"collapse\" data-target=\"awx_6ab9529e28fd3\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529e28fd3\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Insulin<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529e28fd3\" aria-labelledby=\"title-awx_6ab9529e28fd3\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Insulin regulates satiety rather indirectly, by regulating the blood glucose level. If the blood glucose level rises after eating, the pancreas releases insulin. This promotes the uptake of glucose from the blood into various cells, that is, the storage of energy. At the same time insulin inhibits the breakdown of glycogen, the storage form of glucose in the liver. Overall insulin makes sure that the blood glucose level stays stable and thereby reduces the feeling of hunger. The secretion of insulin is promoted by GLP-1 among others, while adrenaline inhibits its release. If there are large fat stores in the body, the release of pro-inflammatory substances is promoted, which makes the cells less sensitive to insulin. More and more insulin therefore has to be released for the cells to recognise it. This is also referred to as insulin resistance. It leads to hyperglycaemia, a raised glucose level in the blood, which promotes the development of overweight and type 2 diabetes mellitus. By reducing the excess weight, though, the blood glucose value can often be brought back to normal. <\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div>[vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]<span style=\"font-weight: 400;\">In addition to the hormones, oleoylethanolamide was described recently, a product of fat metabolism that is formed in the intestinal lining and likewise throttles food intake by stimulating neurons.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" >Hunger hormones (orexigenic substances)<\/h3><\/div><\/div><div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529e29062\" data-toggle=\"collapse\" data-target=\"awx_6ab9529e29062\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529e29062\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Ghrelin<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529e29062\" aria-labelledby=\"title-awx_6ab9529e29062\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Ghrelin is formed in the cells of the gastrointestinal tract and in the thyroid and promotes food intake by stimulating the hunger centre. When the stomach is empty its release is promoted, while after a meal the release falls, so that less is eaten. If our body produces too much ghrelin, or if the level falls more slowly after eating, overeating can follow, because satiety simply does not set in. This promotes the development of overweight. Studies also showed that in people who are overweight the inhibition of ghrelin secretion after eating occurs with a delay, so that satiety only sets in later and too much is eaten. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529e29082\" data-toggle=\"collapse\" data-target=\"awx_6ab9529e29082\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529e29082\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Neuropeptide Y (NPY)<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529e29082\" aria-labelledby=\"title-awx_6ab9529e29082\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">NPY is released by so-called NPY\/AgRP neurons and stimulates the hunger centre. Food intake is thereby increased, while energy expenditure is reduced. The satiety centre is also inhibited, so that fewer satiety hormones such as CCK and GLP-1 are released. In addition the POMC\/CART neurons are inhibited and the release of \u03b1-MSH and CART is thus reduced.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529e2909e\" data-toggle=\"collapse\" data-target=\"awx_6ab9529e2909e\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529e2909e\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Agouti-related peptide (AgRP)<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529e2909e\" aria-labelledby=\"title-awx_6ab9529e2909e\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">AgRP is also released by the NPY\/AgRP neurons. It shows the same mode of action as NPY and stimulates food intake. Through receptors, NPY\/AgRP neurons sense the leptin and insulin concentrations prevailing in the body and can therefore recognise our current nutritional status. Depending on that, AgRP and NPY are released or held back. AgRP neurons can also couple appetite with the perception of pain. An increase in the activity of AgRP therefore leads to a reduction in the perception of pain, and increasing pain can inhibit appetite. <\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div>[vc_single_image image=&#8221;15752&#8243; img_size=&#8221;large&#8221; elem_margin_top=&#8221;vmt-3&#8243;]<div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >4. Factors that influence satiety<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Do we even know this natural feeling of satiety today? Are we ever really full? Many factors can lead us to eat even though our body does not actually need any fresh supply of energy. With that we throw our natural feeling of satiety out of balance. Which factors these are and how they act on our satiety is what you will learn now.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" ><span class=\"deco-underline\">Nutrition<\/span><\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Naturally the way we eat plays an important role. It is already known that highly processed foods lead to excessive consumption, which in turn promotes overweight. A small study was also able to show that with a diet rich in highly processed foods the hunger hormone ghrelin was raised, while the satiety hormone PYY occurred in a reduced amount. In this way hunger is driven on further. That is why at Foodpunk we rely on natural and fresh foods. Exactly what your diet should look like so that you can rely on your feeling of satiety again is something we reveal in <a href=\"https:\/\/foodpunk.com\/en\/blog\/satiety-how-hormones-control-hunger\/#anchor5\">section 5<\/a>. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" ><span class=\"deco-underline\">Eating environment<\/span><\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Besides the foods we consume, there are further factors that influence our satiety. The purely physiological factors we have already looked at above work closely together with so-called hedonic factors. These have nothing to do with supplying the body with energy and much more to do with the pleasure of eating. And that starts before we have even taken the first bite. The smell, the look or just the thought of food can be enough to make us &#8220;hungry&#8221;. But between us, that is not really hunger, is it? The colour and presentation of the food play a part in this too. It also matters what surroundings we eat in. Both the place and distractions, from the television for example, influence how much and how long we eat. If we are distracted, we take in our food only unconsciously and ignore the fact that we are actually already full. Interestingly, the room temperature and the outside temperature also influence what and how much we eat. In colder surroundings we tend to eat more than in warmer ones. A slight rise in body temperature can also curb appetite. And portion size matters in so far as a portion is usually eaten up, whether it is large or small and whether or not we have long since been full. It is the same with a wide variety of different foods. If at a buffet of many different dishes we can take as much as we like, we usually eat beyond our hunger, because we want to try as much as possible. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" ><span class=\"deco-underline\">Social influences<\/span><\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Have you ever noticed how your eating behaviour changes as soon as you eat together with other people? One study showed that meals which are not eaten alone are about 44% larger than meals eaten on your own. That is mainly because we eat for longer in company. The other way round, though, eating can also become more restrained when others are present. That always depends on who we are eating with. What is known as mimicry is interesting too: we adjust our eating speed to the person opposite us, which then leads us to eat either more or less. In this way as well we ignore our feeling of satiety and eat as much as happens to be &#8220;appropriate&#8221; in the social situation. <\/span>[\/vc_column_text][vc_single_image image=&#8221;15726&#8243; img_size=&#8221;large&#8221;]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" ><span class=\"deco-underline\">Mental influences<\/span><\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">We probably all know this: eating is tied to emotions. Whether it is grandma&#8217;s stew that takes us back to our childhood or the chocolate we simply treat ourselves to as a reward. We all have our own individual relationship with food, our own associations that we link with particular foods. And so our eating behaviour does not only change our emotions, our emotions also influence our eating behaviour. The same emotion can have quite different effects on eating behaviour in different people. In some, negative emotions tend to lead to increased food intake, while in others they inhibit food intake. Our choice of food is also steered by emotions. If we have positive feelings at the sight or the smell of a particular food, we are more likely to eat it. The other way round, negative feelings tend to lead to food being avoided. You have surely come across the term &#8220;emotional eating&#8221;. The theory of emotional eating behaviour is about negative emotions being reduced or managed through eating behaviour. So, for example, that stress tempts us to eat something sweet in order to ease the stress. At this point it is important to mention, though, that emotion-driven changes in eating behaviour can differ greatly from person to person.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" ><span class=\"deco-underline\">Movement and exercise<\/span><\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Physical activity is of great value for our health and our wellbeing. But can exercise also influence our hunger and satiety hormones? On the current state of research this question cannot be answered with a clear yes or no, because the evidence is too uncertain. Some studies show that the hunger hormone ghrelin falls after exercise, while other studies were unable to observe any change. The findings on the satiety hormone PYY are similar. In some studies a rise in PYY was observed after exercise, while in other studies no changes occurred. Studies on the satiety hormone GLP-1 show that it rises after exercise. Directly after exercise the CCK levels also appear to rise for about two hours, so that no feeling of hunger arises during that time. In the studies, the response of most of these hormones to movement depended on the intensity and duration of the training. Different responses were also observed depending on whether a person was of normal weight or overweight. To be able to confirm the effects, though, further research is needed. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the end exercise has many advantages, it gets the metabolic response going, helps with weight reduction and can under certain circumstances also reduce cravings and appetite. However, you should not rely on exercise alone. A healthy long-term change of diet always forms the basis for a good hormone balance. And even with exercise you should not eat like mad with the excuse that you have been working out.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" ><span class=\"deco-underline\">The female cycle<\/span><\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">The female sex hormones also play a role in regulating our appetite, our eating behaviour and energy metabolism. In women, food intake can change during the different phases of the menstrual cycle. Some studies showed that the least is eaten during the fertile phase, when oestradiol levels are high. By contrast, more is eaten in the phase shortly before bleeding, when progesterone levels are high. The effects of the menstrual cycle on hunger and satiety can vary greatly from woman to woman, though, because not all women show the same hormonal changes. And even with hormonal influences, conscious food choices and balanced eating behaviour can help to regulate hunger and satiety better. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" ><span class=\"deco-underline\">Gut and microbiome<\/span><\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">The term microbiome refers to all the microorganisms that colonise our gut. These microorganisms are bacteria which, among other things, support the breakdown of our food or have an immune-modulating effect. Through the so-called microbiome-gut-brain axis there is a direct connection between our brain and the gut, in the form of a complex communication system that works in both directions. This communication is influenced by the gut microbiota. Current animal studies point to a link between the gut microbiota and the regulation of satiety and energy intake, a link that runs along many direct and indirect routes. It remains unclear, though, how these complex processes work in humans. The various bacteria probably influence the release of the gastrointestinal hormones in different ways, which in turn influences hunger and satiety.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" ><span class=\"deco-underline\">Weight loss<\/span><\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Slow and sustainable weight loss with a balanced diet can help to regulate hunger and satiety hormones. But what if we lose a lot of weight in a very short time through some crash diet that has far too few calories and that we give up again after a few weeks? You might think that losing weight is good, no matter how. But that is by no means the case. Hypocaloric diets, that is, diets that have very few calories, put the body into an extreme situation. Our body notices that we are taking in too little energy and starts saving, by focusing on the functions that are essential for survival. That can also throw hunger and satiety out of balance. Calorie restriction leads, among other things, to a reduction in the GLP-1 level, so that we are hungry for longer. And the rise in CCK after eating is also smaller after weight has been gained too quickly. As a result satiety only sets in later, more is eaten and weight is gained again. Short-term hypocaloric diets can throw the metabolism out of balance in various ways and are not exactly harmless. We therefore advise against such diets and make sure that your individual nutrition plan brings sustainable, healthy weight loss that supports your metabolism. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" ><span class=\"deco-underline\">Habits<\/span><\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Bad habits can also contribute to our feeling of satiety getting out of balance. These include, for example, eating too quickly, being distracted while eating, frequent snacks, unhealthy foods, and also insufficient sleep and stress. <\/span><span style=\"font-weight: 400;\">How we can learn to listen to our natural feeling of satiety again is something you will find out in the <a href=\"https:\/\/foodpunk.com\/en\/blog\/satiety-how-hormones-control-hunger\/#anchor5\">next section<\/a>.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" ><span class=\"deco-underline\">Medication and illness<\/span><\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Various medicines can influence our hunger and satiety in the most varied ways, by stimulating or suppressing appetite. And diseases of the gastrointestinal tract, such as Crohn&#8217;s disease or ulcerative colitis, can also have an influence on our hormone balance. The underlying mechanisms are complex, though, and go too far at this point. If you take medication over a long period, or are affected by an illness, it is best to talk to your doctor about possible side effects and consequences. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/satiety-how-hormones-control-hunger\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Steer your satiety, start your nutrition plan<\/span><\/a><\/div><\/div><div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading   \" >5. Regulating satiety<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">As you have just learned, your natural feeling of satiety is influenced by so many different factors that it can sometimes be quite hard to stop feasting. But do not panic, even small changes in the way you live and eat can let you sense your intuitive satiety again and so avoid constant hunger. A small side effect: unwanted pounds will melt away as if by themselves.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before we look in detail at how you can regulate your hunger hormones with the right diet and at the same time raise your satiety hormones, here first are a few tips that you can build into your everyday eating from now on!<\/span>[\/vc_column_text]<div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529e2a04e\" data-toggle=\"collapse\" data-target=\"awx_6ab9529e2a04e\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529e2a04e\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Eat slowly<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529e2a04e\" aria-labelledby=\"title-awx_6ab9529e2a04e\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Since the feeling of satiety only sets in after 20 to at most 30 minutes, it is important to eat slowly and to take enough time. That way the body can gradually send the satiety signals from the gastrointestinal tract to the hypothalamus.<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529e2a07c\" data-toggle=\"collapse\" data-target=\"awx_6ab9529e2a07c\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529e2a07c\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Chew a lot<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529e2a07c\" aria-labelledby=\"title-awx_6ab9529e2a07c\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">The digestion of our food begins in the mouth. So that certain food components can be broken down, it is important to chew enough while eating. The individual building blocks can then be used optimally in the further course of digestion. <\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529e2a09b\" data-toggle=\"collapse\" data-target=\"awx_6ab9529e2a09b\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529e2a09b\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Mindfulness<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529e2a09b\" aria-labelledby=\"title-awx_6ab9529e2a09b\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">While you eat your tasty meals, it is best to avoid any distraction, such as the television or the latest post from your favourite influencer, so that you can concentrate fully on the food. Why not try taking your next meal quite consciously and receiving it with all your senses: how does the dish smell and taste? What texture does it have and how do you feel while eating it?<\/span><\/p>\n<\/div><\/div><\/div><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529e2a0b8\" data-toggle=\"collapse\" data-target=\"awx_6ab9529e2a0b8\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529e2a0b8\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>Drinking<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529e2a0b8\" aria-labelledby=\"title-awx_6ab9529e2a0b8\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">Drinking water is particularly important for hydration and for detoxifying the body. Even so, food should not be replaced with water, especially not if &#8220;real&#8221; hunger is felt over a longer period. Drinking does help, though, to fill the stomach and to prevent further food intake driven by cravings. What matters here is that you go for unsweetened drinks, such as unsweetened tea or water. Be careful with juices too, because they also contain a large amount of fruit sugar, which sends your blood sugar shooting up.  <\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div>[\/vc_column][\/vc_row][vc_row][vc_column][vc_row_inner row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221; row_boxpadding=&#8221;vc_boxpadding&#8221;][vc_column_inner][vc_column_text]<b>Good to know!<\/b><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Did you know that not only the feeling in your stomach changes with every bite, but the taste of the food too? If, for example, the first chocolate praline tasted really good at the start, the fourth or fifth praline is only unpleasantly sweet. And instead of the emptiness in your stomach, the food takes its place there and the stomach feels fuller. <\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner][vc_column_inner][vc_column_text]<span style=\"font-weight: 400;\">After these everyday tricks we now reveal how satiety signals can not only be noticed better, but also how you can keep the feeling of satiety going for longer with the right diet. For that we will look at the hunger and satiety hormones once more.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First of all we have to be clear that various factors you have already come to know can throw the hormone balance out of kilter in the long run. If, for example, calorie intake is suddenly reduced drastically, the body answers with an increased ghrelin secretion, which in turn can lead to more hunger or even to cravings. That tempts people to break off the diet early. If the hypocaloric diet is continued, though,  the body  can lose its balance as soon as calorie intake is raised again. If you want to do your body good and finally free yourself from this cycle, a lasting change of diet is highly recommended. That way the hormone balance can adjust step by step and help you regain your natural feeling of satiety. Below you will learn which way of eating can support you in this!<\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" ><span class=\"deco-underline\">Protein-rich diet<\/span><\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Let us first look at protein. Proteins are vital nutrients and, as a source of amino acids, particularly important for many processes such as building muscle . But can protein in our nutrition plan really contribute to faster and longer lasting satiety? The answer: yes, absolutely! The body responds extremely sensitively to protein-rich foods, and even with a small intake of protein the hunger hormone ghrelin and with it the feeling of hunger is lowered. Through the secretion of <\/span><span style=\"font-weight: 400;\">CCK and GLP-1 the emptying of the stomach is also delayed. The release of the satiety hormone<\/span><span style=\"font-weight: 400;\"> PYY is likewise stimulated more strongly with a protein-rich diet and the feeling of satiety increases. By contrast, skipping a protein meal can lead to increased NPY secretion and so to greater food intake. This favours the development of overweight. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even so, your nutrition plan should not consist only of protein, protein and more protein. For a healthy balanced diet you should of course still pay attention to a good macronutrient distribution in your meal. But even a protein intake of 15 to 30% per day brings about a stronger leptin sensitivity of the body and therefore means that satiety sets in sooner. Very healthy, tasty protein sources that you can build perfectly into your diet are, for example, eggs, hemp seeds,  meat and cheese. And of course in your Foodpunk nutrition plan we make sure that your individual protein requirement is covered in a healthy way. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" ><span class=\"deco-underline\">Healthy fats<\/span><\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Next we look at the much disputed subject of fat, because does fat not actually make you fat? Oh yes, who does not know that saying. It is still often assumed that fats are responsible for more body fat, but exactly the opposite is the case. Eating fats brings about an inhibition of NPY activity and therefore goes along with fewer cravings. The precondition is that it is healthy fat and not, say, a burger from the nearest fast food restaurant. <\/span>[\/vc_column_text][vc_row_inner row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221; row_boxpadding=&#8221;vc_boxpadding&#8221;][vc_column_inner][vc_column_text]<span style=\"font-weight: 400;\">All right, but what actually are healthy and unhealthy fats? Which ones should I take into my diet and which should I rather cut out? <\/span><span style=\"font-weight: 400;\">You will learn all of that in our articles about <\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/alles-ueber-omega-3-fettsaeuren\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">omega-3 fatty acids<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/die-besten-fettquellen\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">healthy sources of fat<\/span><\/a><span style=\"font-weight: 400;\">. Enjoy browsing! <\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]<span style=\"font-weight: 400;\">Particularly high-quality saturated fatty acids from pasture butter, fat from pasture-fed beef or from coconut oil are very important for the body. Pasture butter, for example, can clearly improve CCK production and so contribute to your feeling of satiety lasting longer, which means there is nothing standing in the way of the <\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/bulletproof-coffee-was-macht-die-butter-im-kaffee\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Foodpunk bulletproof coffee<\/span><\/a><span style=\"font-weight: 400;\">!  Mono- and polyunsaturated fatty acids, such as those from avocado, olive oil or oily sea fish, should likewise not be missing from your diet. Speaking of oily fish: salmon and mackerel contain especially large amounts of very healthy omega-3 fatty acids, which strengthen your feeling of satiety even further. Studies showed that unsaturated long-chain fatty acids, such as those found in virgin olive oil, lead to a higher GLP-1 concentration in the blood than &#8220;unhealthy&#8221; saturated fatty acids do. And eating alpha-linolenic acid (ALA), which forms a subgroup of the omega-3 fatty acids, also results in raised GLP-1 levels. ALA occurs above all in fish oil and linseed oil.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" ><span class=\"deco-underline\">Fibre<\/span><\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Fibre can also contribute to a faster and longer lasting feeling of satiety and should therefore be built into your nutrition plan. But what was it again? Fibre consists of plant substances that the body largely cannot digest. So they are not broken down in the small intestine at all but pass straight into the large intestine. They are often chewed more thoroughly, slow down the breakdown of carbohydrates and digestion, and contain many fibres that take up water in the stomach. This makes the food &#8220;swell&#8221; and gives it a larger volume despite fewer calories. So we stay full for longer, have a steady blood sugar and insulin level and fewer cravings. Fibre also brings many health benefits. It contributes, for example, to good gut health and a healthy cardiovascular system and is by no means just ballast!<\/span>[\/vc_column_text][vc_row_inner row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221; row_boxpadding=&#8221;vc_boxpadding&#8221;][vc_column_inner][vc_column_text]<b>Note!<br \/>\n<\/b>Unlike vegetables, highly processed foods such as chips have many &#8220;empty&#8221; calories, hardly any fibre and therefore only a very small volume. There are hardly any vitamins and micronutrients in them. Fast food therefore has a lot of simple carbohydrates that send blood sugar shooting up and by no means keep you full for long.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]<span style=\"font-weight: 400;\">Nuts in particular (pistachios and almonds) as well as high-fibre grains, as in barley bread for example, lead to a rise in GLP-1 and PYY and to a lower food intake. Fresh avocado also improves the feeling of satiety and leaves you noticeably more satisfied after eating. Studies were also able to show that fermented fibre (in sauerkraut or tempeh, for example) raises the GLP-1 concentration and the PYY values in the blood more than <\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/kalte-kartoffeln\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">resistant starch<\/span><\/a><span style=\"font-weight: 400;\"> does and so leads to satiety faster. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" ><span class=\"deco-underline\">Low-carb diet<\/span><\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">You might assume that carbohydrates keep you full for a long time because they are so substantial, but that is by no means the case. Carbohydrate-rich meals, especially if they are rich in simple sugars, not only increase the desire for another dish but also make you want even more carbohydrates. Weight gain is then already on the cards. But why is that actually so? After we have eaten carbohydrates, the GLP-1 and the PYY concentration in the blood is extremely low and, compared with food rich in fat and protein, the ghrelin level is especially high. Satiety therefore only sets in briefly and, before you know it, hunger has taken the upper hand again. A <\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/alles-ueber-low-carb-ernaehrung\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">low-carb<\/span><\/a><span style=\"font-weight: 400;\"> dish, by contrast, keeps you full for longer. Because after a low-carbohydrate meal the ghrelin concentration stays pleasantly flat and the satiety hormones GLP-1 and PYY are stimulated ideally.<\/span><\/p>\n<p><b>What conclusion can you draw from this?<\/b><span style=\"font-weight: 400;\"> A low-carb diet with healthy fats and good protein sources can keep you full for a long time without your blood sugar riding a roller coaster.<\/span>[\/vc_column_text][vc_single_image image=&#8221;15740&#8243; img_size=&#8221;large&#8221;]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" ><span class=\"deco-underline\">Keto diet <\/span><\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">A very healthy alternative to conventional ways of eating and strict diets is the <\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/alles-ueber-ketogene-ernaehrung\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">ketogenic diet<\/span><\/a><span style=\"font-weight: 400;\">. This is a low-carbohydrate way of eating that places particular value on good fats and in which ketone bodies are formed from fatty acids in the liver. These lead to a very low insulin secretion and to few blood sugar fluctuations and contribute to optimal fat burning. The keto diet can not only stabilise blood sugar fluctuations, though, it can also bring the hunger and satiety hormones back into balance and really raise the feeling of satiety in the long term. Studies show what effects the ketone bodies have on hunger and satiety. In them, participants drank a ketone ester drink, and after 1.5 hours the ghrelin level and the desire for food were clearly reduced. Only after around 4 hours did the GLP-1 and PYY concentration in the blood slowly flatten off again. A ketogenic diet with a focus on more fats and proteins therefore raises the feeling of satiety, and the cravings and the constant thoughts about food can finally be kept in check. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to get your hormone chaos under control but do not yet know how to build the keto diet into your everyday life easily, we have exactly the right thing for you. Because with your individual, science-based keto <\/span><a href=\"https:\/\/foodpunk.com\/en\/app\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">nutrition plan<\/span><\/a><span style=\"font-weight: 400;\"> you no longer need to think about it, we take care of your nutrition, you enjoy the tasty dishes. And along the way your hunger and satiety hormones find their natural balance again.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading   \" ><span class=\"deco-underline\">Enough sleep<\/span><\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Finally we dive a little into lovely sleep and sweet dreams. Oh yes, how nice it is to lie in your cosy warm bed, snuggled into lots of blankets and fluffy pillows, and lose a few kilos &#8220;as if in your sleep&#8221;.  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yes, you read that correctly, an effective and good sleep keeps you slim in the long run and brings the hunger and satiety hormones back into balance. Too little sleep, by contrast, can disturb the natural balance of hunger and satiety, contribute to increased food intake and insulin resistance and impair leptin regulation. Even a sleep deficit of just 4 hours a week, or less than 7 hours a night, reduces the leptin level by 18% and raises the ghrelin concentration by 28%. Lack of sleep is therefore, among other things, a common cause of strong cravings, obesity and type 2 diabetes. The optimal length of sleep to reduce the risk of overweight and further negative effects is between 7 and 9 hours a night.<\/span><\/p>\n<p><a href=\"https:\/\/foodpunk.com\/de\/blog\/warum-ist-guter-schlaf-so-wichtig\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Why sleep is so important<\/span><\/a><span style=\"font-weight: 400;\"> and how it <\/span><a href=\"https:\/\/foodpunk.com\/de\/blog\/schlank-im-schlaf\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">keeps us slim in the long run<\/span><\/a><span style=\"font-weight: 400;\"> is something you can read in our really exciting blog articles!<\/span>[\/vc_column_text][vc_column_text]<b>Phew, that was quite a lot of input to digest! What is there to keep in mind, in short?<\/b><span style=\"font-weight: 400;\"> While from now on you enjoy your tasty keto meal slowly and thoughtfully, with high-quality fats, proteins and healthy fibre, you bring your hunger and satiety hormones back into balance all by themselves and stay pleasantly full for several hours after eating. Enough sleep is important too: treat yourself to a long, lovely sleep at night. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/satiety-how-hormones-control-hunger\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>Full &amp; satisfied, here is how: get your plan<\/span><\/a><\/div><\/div>[vc_column_text elem_margin_top=&#8221;vmt-3&#8243;]<span style=\"font-weight: 400;\">With all this background knowledge and these practical tips, you now have the right tool to take your feeling of satiety into your own hands again. And the best part: you are not alone in it. Because our nutrition experts tailor your <\/span><a href=\"https:\/\/foodpunk.com\/en\/blog\/satiety-how-hormones-control-hunger\/#buy\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">nutrition plan<\/span><\/a><span style=\"font-weight: 400;\"> individually to you, so that you get exactly the right combination of nutrients to finally become properly full. So, are you ready to leave annoying cravings behind for good with the tasty Foodpunk recipes?<\/span><\/p>\n<p><span class=\"deco-underline\"><strong>Authors:  <\/strong><\/span>Annalena Gebhardt and Jule Knoben[\/vc_column_text]<div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab9529e2a2ec\" data-toggle=\"collapse\" data-target=\"awx_6ab9529e2a2ec\" aria-expanded=\"false\" aria-controls=\"awx_6ab9529e2a2ec\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>References:<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab9529e2a2ec\" aria-labelledby=\"title-awx_6ab9529e2a2ec\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><ul>\n<li><span style=\"font-weight: 400;\">Ayton, Agnes; Ibrahim, Ali; Dugan, James; Galvin, Eimear; Wright, Oliver Wroe (2021): Ultra-processed foods and binge eating: A retrospective observational study. In: Nutrition (Burbank, Los Angeles County, Calif.) 84, S. 111023. DOI: 10.1016\/j.nut.2020.111023.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bastings, Jacco J. A. J.; Venema, Koen; Blaak, Ellen E.; Adam, Tanja C. (2023): Influence of the gut microbiota on satiety signaling. In: Trends in Endocrinology &amp; Metabolism 34 (4), S. 243\u2013255. DOI: 10.1016\/j.tem.2023.02.003.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Beck, B. (2006): Neuropeptide Y in normal eating and in genetic and dietary-induced obesity. In: Philosophical transactions of the Royal Society of London. Series B, Biological sciences 361 (1471), S. 1159\u20131185. DOI: 10.1098\/rstb.2006.1855.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Biesalski, Hans-Konrad; Grimm, Peter; Nowitzki-Grimm, Susanne (2017): Taschenatlas Ern\u00e4hrung. 7., unver\u00e4nderte Auflage. Stuttgart, New York: Georg Thieme Verlag.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bleich, Markus; Draguhn, Andreas; Ehmke, Heimo; Singer, Dominique (2023): Physiologie. Unter Mitarbeit von R\u00fcdiger Gay und Astried Rothenburger. 10., vollst\u00e4ndig \u00fcberarbeitete Auflage. Stuttgart, New York: Georg Thieme Verlag.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Blom, Wendy A. M.; Lluch, Anne; Stafleu, Annette; Vinoy, Sophie; Holst, Jens J.; Schaafsma, Gertjan; Hendriks, Henk F. J. (2006): Effect of a high-protein breakfast on the postprandial ghrelin response. In: The American journal of clinical nutrition 83 (2), S. 211\u2013220. DOI: 10.1093\/ajcn\/83.2.211.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bodnaruc, Alexandra M.; Prud&#8217;homme, Denis; Blanchet, Rosanne; Giroux, Isabelle (2016): Nutritional modulation of endogenous glucagon-like peptide-1 secretion: a review. In: Nutrition &amp; Metabolism 13, S. 92. DOI: 10.1186\/s12986-016-0153-3.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Chungchunlam, S. M. S.; Henare, S. J.; Ganesh, S.; Moughan, P. J. (2015): Dietary whey protein influences plasma satiety-related hormones and plasma amino acids in normal-weight adult women. In: European journal of clinical nutrition 69 (2), S. 179\u2013186. DOI: 10.1038\/ejcn.2014.266.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Contreras-Rodriguez, Oren; Solanas, Montserrat; Escorihuela, Rosa M. (2022): Dissecting ultra-processed foods and drinks: Do they have a potential to impact the brain? In: Rev Endocr Metab Disord 23 (4), S. 697\u2013717. DOI: 10.1007\/s11154-022-09711-2.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Cooper, Christopher B.; Neufeld, Eric V.; Dolezal, Brett A.; Martin, Jennifer L. (2018): Sleep deprivation and obesity in adults: a brief narrative review. In: BMJ open sport &amp; exercise medicine 4 (1), e000392. DOI: 10.1136\/bmjsem-2018-000392.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Dockray, Graham J. (2012): Cholecystokinin. In: Current opinion in endocrinology, diabetes, and obesity 19 (1), S. 8\u201312. DOI: 10.1097\/MED.0b013e32834eb77d.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Geiselman, P. J.; Novin, D. (1982): The role of carbohydrates in appetite, hunger and obesity. In: Appetite 3 (3), S. 203\u2013223. DOI: 10.1016\/S0195-6663(82)80017-2.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hirschberg, Angelica Lind\u00e9n (2012): Sex hormones, appetite and eating behaviour in women. In: Maturitas 71 (3), S. 248\u2013256. DOI: 10.1016\/j.maturitas.2011.12.016.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Holst, Jens Juul (2007): The physiology of glucagon-like peptide 1. In: Physiological Reviews 87 (4), S. 1409\u20131439. DOI: 10.1152\/physrev.00034.2006.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Luis, Daniel Antonio de; Sagrado, Manuel Gonzalez; Conde, Rosa; Aller, Rocio; Izaola, Olatz (2008): Changes of ghrelin and leptin in response to hypocaloric diet in obese patients. In: Nutrition 24 (2), S. 162\u2013166. DOI: 10.1016\/j.nut.2007.11.001.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Macht, Michael (2005): Essen und Emotion. In: Ern\u00e4hrungsumschau 52 (8), S. 304\u2013308. Online verf\u00fcgbar unter https:\/\/www.ernaehrungs-umschau.de\/fileadmin\/Ernaehrungs-Umschau\/pdfs\/pdf_2005\/08_2005\/EU08_304_308.pdf, zuletzt gepr\u00fcft am 27.10.2023.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Martin, Alyce M.; Sun, Emily W.; Rogers, Geraint B.; Keating, Damien J. (2019): The Influence of the Gut Microbiome on Host Metabolism Through the Regulation of Gut Hormone Release. In: Front. Physiol. 10, S. 428. DOI: 10.3389\/fphys.2019.00428.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Morell, P.; Fiszman, S. (2017): Revisiting the role of protein-induced satiation and satiety. In: Food Hydrocolloids 68, S. 199\u2013210. DOI: 10.1016\/j.foodhyd.2016.08.003.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Mosavat, Maryam; Mirsanjari, Mitra; Arabiat, Diana; Smyth, Aisling; Whitehead, Lisa (2021): The Role of Sleep Curtailment on Leptin Levels in Obesity and Diabetes Mellitus. In: Obesity Facts 14 (2), S. 214\u2013221. DOI: 10.1159\/000514095.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">M\u00fcller, T. D.; Finan, B.; Bloom, S. R.; D&#8217;Alessio, D.; Drucker, D. J.; Flatt, P. R. et al. (2019): Glucagon-like peptide 1 (GLP-1). In: Molecular Metabolism 30, S. 72\u2013130. DOI: 10.1016\/j.molmet.2019.09.010.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Munekata, Paulo E.S.; P\u00e9rez-\u00c1lvarez, Jose \u00c1ngel; Pateiro, Mirian; Viuda-Matos, Manuel; Fern\u00e1ndez-L\u00f3pez, Juana; Lorenzo, Jose M. (2021): Satiety from healthier and functional foods. In: Trends in Food Science &amp; Technology 113, S. 397\u2013410. DOI: 10.1016\/j.tifs.2021.05.025.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Parra, Dolores; Ramel, Alfons; Bandarra, Narcisa; Kiely, Mairead; Mart\u00ednez, J. Alfredo; Thorsdottir, Inga (2008): A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss. In: Appetite 51 (3), S. 676\u2013680. DOI: 10.1016\/j.appet.2008.06.003.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Parvaresh Rizi, Ehsan; Loh, Tze Ping; Baig, Sonia; Chhay, Vanna; Huang, Shiqi; Caleb Quek, Jonathan et al. (2018): A high carbohydrate, but not fat or protein meal attenuates postprandial ghrelin, PYY and GLP-1 responses in Chinese men. In: PloS one 13 (1), e0191609. DOI: 10.1371\/journal.pone.0191609.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Shapiro, Alexandra; Mu, Wei; Roncal, Carlos; Cheng, Kit-Yan; Johnson, Richard J.; Scarpace, Philip J. (2008): Fructose-induced leptin resistance exacerbates weight gain in response to subsequent high-fat feeding. In: American journal of physiology. Regulatory, integrative and comparative physiology 295 (5), R1370-5. DOI: 10.1152\/ajpregu.00195.2008.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Silbernagl, Stefan; Despopoulos, Agamemnon; Draguhn, Andreas (2018): Taschenatlas Physiologie. Unter Mitarbeit von R\u00fcdiger Gay und Astried Rothenburger. 9., vollst\u00e4ndig \u00fcberarbeitete Auflage. Stuttgart, New York: Georg Thieme Verlag.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Stubbs, Brianna J.; Cox, Pete J.; Evans, Rhys D.; Cyranka, Malgorzata; Clarke, Kieran; Wet, Heidi de (2018): A Ketone Ester Drink Lowers Human Ghrelin and Appetite. In: Obesity (Silver Spring, Md.) 26 (2), S. 269\u2013273. DOI: 10.1002\/oby.22051.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Teff, Karen L.; Elliott, Sharon S.; Tsch\u00f6p, Matthias; Kieffer, Timothy J.; Rader, Daniel; Heiman, Mark et al. (2004): Dietary fructose reduces circulating insulin and leptin, attenuates postprandial suppression of ghrelin, and increases triglycerides in women. In: The Journal of clinical endocrinology and metabolism 89 (6), S. 2963\u20132972. DOI: 10.1210\/jc.2003-031855.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Weigle, David S.; Breen, Patricia A.; Matthys, Colleen C.; Callahan, Holly S.; Meeuws, Kaatje E.; Burden, Verna R.; Purnell, Jonathan Q. (2005): A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. In: The American journal of clinical nutrition 82 (1), S. 41\u201348. DOI: 10.1093\/ajcn\/82.1.41.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">White, B. D.; He, B.; Dean, R. G.; Martin, R. J. (1994): Low protein diets increase neuropeptide Y gene expression in the basomedial hypothalamus of rats. In: The Journal of nutrition 124 (8), S. 1152\u20131160. DOI: 10.1093\/jn\/124.8.1152.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Zouhal, Hassane; Sellami, Maha; Saeidi, Ayoub; Slimani, Maamer; Abbassi-Daloii, Asieh; Khodamoradi, Arash et al. (2019): Effect of physical exercise and training on gastrointestinal hormones in populations with different weight statuses. In: Nutr Rev 77 (7), S. 455\u2013477. DOI: 10.1093\/nutrit\/nuz005.<\/span><\/li>\n<\/ul>\n<\/div><\/div><\/div><\/div><\/div>[vc_row_inner][vc_column_inner]<div class=\"templatera_shortcode\"><div class=\"vc_container vc_maxwidth \"><div class=\"vc_row wpb_row vc_row-fluid vpt-3 vpb-3 bg--color--bg-primary vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-12 vc_col-lg-10\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vmb-1 wpb_content_element\" ><div class=\"heading heading--p \"><p class=\"heading h3  \" >Always stay up to date with our <span class=\"deco-underline\">Newsletter<\/span>.<\/p><\/div><\/div><script>\nvar 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name='input_6' id='input_3_6' type='text' value='' class='large'      aria-invalid=\"false\"   \/><\/div><\/div><div id=\"field_3_11\" class=\"gfield gfield--type-text gfield--input-type-text gfield--width-full field-utm_medium visuallyhidden field_sublabel_below gfield--no-description field_description_below field_validation_below gfield_visibility_visible\"  ><label class='gfield_label gform-field-label' for='input_3_11'>utm_medium<\/label><div class='ginput_container ginput_container_text'><input name='input_11' id='input_3_11' type='text' value='' class='large'      aria-invalid=\"false\"   \/><\/div><\/div><div id=\"field_3_10\" class=\"gfield gfield--type-text gfield--input-type-text gfield--width-full field-utm_content visuallyhidden field_sublabel_below gfield--no-description field_description_below field_validation_below gfield_visibility_visible\"  ><label class='gfield_label gform-field-label' for='input_3_10'>utm_content<\/label><div class='ginput_container 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class=\"gfield_required\"><span class=\"gfield_required gfield_required_asterisk\">*<\/span><\/span><\/label><div class='ginput_container ginput_container_email'>\n                            <input name='input_4' id='input_3_4' type='email' value='' class='large'   placeholder='Email' aria-required=\"true\" aria-invalid=\"false\"  \/>\n                        <\/div><\/div><fieldset id=\"field_3_7\" class=\"gfield gfield--type-consent gfield--type-choice gfield--input-type-consent gfield--width-full gfield_contains_required field_sublabel_below gfield--no-description field_description_below hidden_label field_validation_below gfield_visibility_visible\"  ><legend class='gfield_label gform-field-label gfield_label_before_complex' >Einwilligung<span class=\"gfield_required\"><span class=\"gfield_required gfield_required_asterisk\">*<\/span><\/span><\/legend><div class='ginput_container ginput_container_consent'><input name='input_7.1' id='input_3_7_1' type='checkbox' value='1'   aria-required=\"true\" aria-invalid=\"false\"   \/> <label class=\"gform-field-label gform-field-label--type-inline gfield_consent_label\" for='input_3_7_1' >Ich bin mindestens 18 Jahre alt und willige ein, dass Foodpunk meine angegebenen Daten zur Kontaktaufnahme und zum Versand des Newsletters sowie von Informationen zu Angeboten und Veranstaltungen per E-Mail verarbeitet. Meine Einwilligung kann ich jederzeit mit Wirkung f\u00fcr die Zukunft \u00fcber den Abmelde-Link in jeder E-Mail oder per E-Mail an info@foodpunk.com widerrufen. Weitere Informationen finde ich in der Datenschutzerkl\u00e4rung.<span class=\"gfield_required gfield_required_asterisk\">*<\/span><\/label><input type='hidden' name='input_7.2' value='Ich bin mindestens 18 Jahre alt und willige ein, dass Foodpunk meine angegebenen Daten zur Kontaktaufnahme und zum Versand des Newsletters sowie von Informationen zu Angeboten und Veranstaltungen per E-Mail verarbeitet. Meine Einwilligung kann ich jederzeit mit Wirkung f\u00fcr die Zukunft \u00fcber den Abmelde-Link in jeder E-Mail oder per E-Mail an info@foodpunk.com widerrufen. Weitere Informationen finde ich in der Datenschutzerkl\u00e4rung.' class='gform_hidden' \/><input type='hidden' name='input_7.3' value='25' class='gform_hidden' \/><\/div><\/fieldset><\/div><\/div>\n        <div class='gform-footer gform_footer top_label'> <input type='submit' id='gform_submit_button_3' class='gform_button button' onclick='gform.submission.handleButtonClick(this);' data-submission-type='submit' value='Subscribe to newsletter'  \/> <input type='hidden' name='gform_ajax' value='form_id=3&amp;title=&amp;description=&amp;tabindex=0&amp;theme=gravity-theme&amp;styles=[]&amp;hash=6ed8d8c241cb27bd1a554b4eab0ad739' \/>\n            <input type='hidden' class='gform_hidden' name='gform_submission_method' data-js='gform_submission_method_3' value='iframe' \/>\n            <input type='hidden' class='gform_hidden' name='gform_theme' data-js='gform_theme_3' id='gform_theme_3' value='gravity-theme' \/>\n            <input type='hidden' class='gform_hidden' name='gform_style_settings' data-js='gform_style_settings_3' id='gform_style_settings_3' value='[]' \/>\n            <input type='hidden' class='gform_hidden' name='is_submit_3' value='1' \/>\n            <input type='hidden' class='gform_hidden' name='gform_submit' value='3' \/>\n            \n            <input type='hidden' class='gform_hidden' name='gform_currency' data-currency='EUR' value='48PR8UXuVuP9h2Ba5Af4+I+LSa2Vmwt4tY5j2zog5y3OmXBwVnnoaTp1vU35w2Z\/Hr43sB33kGYXKbecomZ2m6LGSRQ\/xbibOdwTnCUXLrUSmxs=' \/>\n            <input type='hidden' class='gform_hidden' name='gform_unique_id' value='' \/>\n            <input type='hidden' class='gform_hidden' name='state_3' value='WyJ7XCI3LjFcIjpcIjdlOGYyMGRhYjk5OWUxNzg2MmYyZjIzODFmMzFkMWI2XCIsXCI3LjJcIjpcIjRkY2FmYTU3NWU1NWZjNjA0NDgyMGFkOWU3YTQ4NzdjXCIsXCI3LjNcIjpcImEwOThkZGZmZTJjMDNkNGM1ZDhjZGU1MzYwZWI1OWQ2XCJ9IiwiYmE2OTAyNTg5YzA1NTZiYmUwMDExY2U5MWNjYTFlNDYiXQ==' \/>\n            <input type='hidden' autocomplete='off' class='gform_hidden' name='gform_target_page_number_3' id='gform_target_page_number_3' value='0' \/>\n            <input type='hidden' autocomplete='off' class='gform_hidden' name='gform_source_page_number_3' id='gform_source_page_number_3' value='1' \/>\n            <input type='hidden' name='gform_field_values' value='' \/>\n            \n        <\/div>\n                        <\/form>\n                        <\/div>\n\t\t                <iframe style='display:none;width:0px;height:0px;' src='about:blank' name='gform_ajax_frame_3' id='gform_ajax_frame_3' title='This iframe contains the logic required to handle Ajax powered Gravity Forms.'><\/iframe>\n\t\t                <script>\ngform.initializeOnLoaded( function() {gformInitSpinner( 3, 'https:\/\/foodpunk.com\/wp-content\/plugins\/gravityforms\/images\/spinner.svg', true );jQuery('#gform_ajax_frame_3').on('load',function(){var contents = jQuery(this).contents().find('*').html();var is_postback = contents.indexOf('GF_AJAX_POSTBACK') >= 0;if(!is_postback){return;}var form_content = jQuery(this).contents().find('#gform_wrapper_3');var is_confirmation = jQuery(this).contents().find('#gform_confirmation_wrapper_3').length > 0;var is_redirect = contents.indexOf('gformRedirect(){') >= 0;var is_form = form_content.length > 0 && ! is_redirect && ! is_confirmation;var mt = parseInt(jQuery('html').css('margin-top'), 10) + parseInt(jQuery('body').css('margin-top'), 10) + 100;if(is_form){jQuery('#gform_wrapper_3').html(form_content.html());if(form_content.hasClass('gform_validation_error')){jQuery('#gform_wrapper_3').addClass('gform_validation_error');} else {jQuery('#gform_wrapper_3').removeClass('gform_validation_error');}setTimeout( function() { \/* delay the scroll by 50 milliseconds to fix a bug in chrome *\/ jQuery(document).scrollTop(jQuery('#gform_wrapper_3').offset().top - mt); }, 50 );if(window['gformInitDatepicker']) {gformInitDatepicker();}if(window['gformInitPriceFields']) {gformInitPriceFields();}var current_page = jQuery('#gform_source_page_number_3').val();gformInitSpinner( 3, 'https:\/\/foodpunk.com\/wp-content\/plugins\/gravityforms\/images\/spinner.svg', true );jQuery(document).trigger('gform_page_loaded', [3, current_page]);window['gf_submitting_3'] = false;}else if(!is_redirect){var confirmation_content = jQuery(this).contents().find('.GF_AJAX_POSTBACK').html();if(!confirmation_content){confirmation_content = contents;}jQuery('#gform_wrapper_3').replaceWith(confirmation_content);jQuery(document).scrollTop(jQuery('#gf_3').offset().top - mt);jQuery(document).trigger('gform_confirmation_loaded', [3]);window['gf_submitting_3'] = false;wp.a11y.speak(jQuery('#gform_confirmation_message_3').text());}else{jQuery('#gform_3').append(contents);if(window['gformRedirect']) {gformRedirect();}}jQuery(document).trigger(\"gform_pre_post_render\", [{ formId: \"3\", currentPage: \"current_page\", abort: function() { this.preventDefault(); } }]);        if (event && event.defaultPrevented) {                return;        }        const gformWrapperDiv = document.getElementById( \"gform_wrapper_3\" );        if ( gformWrapperDiv ) {            const visibilitySpan = document.createElement( \"span\" );            visibilitySpan.id = \"gform_visibility_test_3\";            gformWrapperDiv.insertAdjacentElement( \"afterend\", visibilitySpan );        }        const visibilityTestDiv = document.getElementById( \"gform_visibility_test_3\" );        let postRenderFired = false;        function triggerPostRender() {            if ( postRenderFired ) {                return;            }            postRenderFired = true;            gform.core.triggerPostRenderEvents( 3, current_page );            if ( visibilityTestDiv ) {                visibilityTestDiv.parentNode.removeChild( visibilityTestDiv );            }        }        function debounce( func, wait, immediate ) {            var timeout;            return function() {                var context = this, args = arguments;                var later = function() {                    timeout = null;                    if ( !immediate ) func.apply( context, args );                };                var callNow = immediate && !timeout;                clearTimeout( timeout );                timeout = setTimeout( later, wait );                if ( callNow ) func.apply( context, args );            };        }        const debouncedTriggerPostRender = debounce( function() {            triggerPostRender();        }, 200 );        if ( visibilityTestDiv && visibilityTestDiv.offsetParent === null ) {            const observer = new MutationObserver( ( mutations ) => {                mutations.forEach( ( mutation ) => {                    if ( mutation.type === 'attributes' && visibilityTestDiv.offsetParent !== null ) {                        debouncedTriggerPostRender();                        observer.disconnect();                    }                });            });            observer.observe( document.body, {                attributes: true,                childList: false,                subtree: true,                attributeFilter: [ 'style', 'class' ],            });        } else {            triggerPostRender();        }    } );} );\n<\/script>\n<\/div><\/div><\/div><\/div><\/div><\/div>[\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row el_id=&#8221;buy&#8221;][vc_column]<div class=\"templatera_shortcode\"><div class=\"vc_container  \"><div id=\"buy\" class=\"vc_row wpb_row vc_row-fluid vpt-1 vpb-1\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vc_row wpb_row vc_inner vc_row-fluid vc_row-o-content-middle vc_row-flex vpt-1 vpb-1 bg--color--bg-yellow-light vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4bolt  heading--center\" >Erreiche deine Ziele mit deinem personalisierten Ern\u00e4hrungsplan<\/h3><\/div><\/div>\r\n\t<div  class=\"wpb_text_column wpb_content_element vmt-1 vmb-1  wpb_content_element\">\r\n\t\t<p>Du willst endlich Ver\u00e4nderungen sehen? Mit Foodpunk bekommst du einen <strong>ma\u00dfgeschneiderten Ern\u00e4hrungsplan<\/strong>, der sich <strong>nach dir richtet<\/strong> \u2013 deiner Gesundheit, deinen Vorlieben und deinem Alltag.<\/p>\n<ul class=\"icon-list icon-list--check\">\n<li><strong>Von Ern\u00e4hrungswissenschaftlern entwickelt<\/strong> \u2013 wissenschaftlich basiert<\/li>\n<li><strong>Pers\u00f6nliche Betreuung &amp; deutscher Support<\/strong> \u2013 Experten an deiner Seite<\/li>\n<li><strong>Einfache Handhabung<\/strong> \u2013 intuitive App oder Webanwendung<\/li>\n<li><strong>Flexibel &amp; alltagstauglich<\/strong> \u2013 abwechslungsreiche, saisonale Rezepte<\/li>\n<\/ul>\n\r\n\t<\/div>\r\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_inner vc_row-fluid vc_row-o-content-top vc_row-flex vpt-1 vpb-1 bg--color--bg-yellow-light vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-10 vc_col-lg-offset-1\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\r\n\t<div  class=\"wpb_text_column wpb_content_element vmt-1 vmb-3  wpb_content_element\">\r\n\t\t<h4 style=\"text-align: center;\"><strong>W\u00e4hle deine Laufzeit &amp; starte jetzt:<\/strong><\/h4>\n\r\n\t<\/div>\r\n\n\t<div class=\"wpb_raw_code wpb_raw_html wpb_content_element fp-geburtstag-hinweis-raw\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<div class=\"fp-geburtstag-hinweis\" style=\"text-align:center;margin:0 auto 26px\"><span style=\"display:inline-block;background:#E6007E;color:#fff;font-family:Figtree,Arial,sans-serif;font-weight:700;font-size:12px;letter-spacing:.1em;text-transform:uppercase;padding:7px 15px;border-radius:999px\">Geburtstagsaktion<\/span><div style=\"font-family:'Plus Jakarta Sans',Figtree,Arial,sans-serif;font-weight:800;font-size:21px;line-height:1.3;color:#E6007E;margin:12px 0 4px\">12 Monate f\u00fcr 79,99 \u20ac statt 129,99 \u20ac<\/div><div style=\"font-family:Figtree,Arial,sans-serif;font-size:15px;color:#4a5e58;margin-bottom:14px\">Dein Preis wird nicht automatisch angehoben.<\/div><span data-fpgb-cd style=\"display:inline-flex;gap:7px;flex-wrap:wrap;justify-content:center\"><\/span><\/div><script>(function(){if(window.__fpGeburtstag)return;window.__fpGeburtstag=1;var e=Date.parse('2026-10-11T23:59:59+02:00');var v='<span style=\"display:inline-block;background:#fff;border:1.5px solid #E6007E;border-radius:13px;padding:8px 6px 6px;min-width:68px;text-align:center\"><b style=\"display:block;font-family:\\'Plus Jakarta Sans\\',Figtree,Arial,sans-serif;font-weight:800;font-size:25px;line-height:1;color:#E6007E;font-variant-numeric:tabular-nums\">WERT<\/b><i style=\"display:block;font-style:normal;font-family:Figtree,Arial,sans-serif;font-size:10px;font-weight:700;letter-spacing:.11em;text-transform:uppercase;margin-top:3px;color:#E6007E;opacity:.78\">NAME<\/i><\/span>';function z(n){return (n<10?'0':'')+n}function k(w,n){return v.replace('WERT',w).replace('NAME',n)}function aus(){var s='.fp-geburtstag,.fp-geburtstag-row,.fp-geburtstag-hinweis,.fp-geburtstag-hinweis-row';document.querySelectorAll(s).forEach(function(el){el.style.display='none'});if(window.__fpGbTakt){clearInterval(window.__fpGbTakt);window.__fpGbTakt=0}}function t(){var d=e-Date.now();if(d<=0){aus();return}var T=Math.floor(d\/86400000),S=Math.floor(d\/3600000)%24,M=Math.floor(d\/60000)%60,K=Math.floor(d\/1000)%60;var s=k(T,'Tage')+k(z(S),'Std')+k(z(M),'Min')+k(z(K),'Sek');var l=document.querySelectorAll('[data-fpgb-cd]');for(var i=0;i<l.length;i++){l[i].innerHTML=s}var w=T+' Tage '+z(S)+' Std '+z(M)+' Min '+z(K)+' Sek';var q=document.querySelectorAll('[data-fpgb-txt]');for(var j=0;j<q.length;j++){q[j].textContent=w}}t();window.__fpGbTakt=setInterval(t,1000);})()<\/script>\n\t\t<\/div>\n\t<\/div>\n<script src=\"https:\/\/js.chargebee.com\/v2\/chargebee.js\" data-cb-site=\"foodpunk\" data-cb-ga-enabled=\"false\" data-cb-gtm-enabled=\"true\" data-cb-fbq-enabled=\"true\"><\/script><script>\t\t\t\n\t\t\t\tfunction getUTMParams() {\n\t\t\t\t\tconst urlParams = new URLSearchParams(window.location.search);\n\t\t\t\t\tconst cookies = document.cookie.split(\"; \").reduce((acc, c) => {\n\t\t\t\t\t\tconst [key, val] = c.split(\"=\");\n\t\t\t\t\t\tacc[key] = decodeURIComponent(val || \"\");\n\t\t\t\t\t\treturn acc;\n\t\t\t\t\t}, {});\n\t\t\t\t\treturn {\n\t\t\t\t\t\tutm_source: urlParams.get(\"utm_source\") || cookies.utm_source || \"\",\n\t\t\t\t\t\tutm_medium: urlParams.get(\"utm_medium\") || cookies.utm_medium || \"\",\n\t\t\t\t\t\tutm_campaign: urlParams.get(\"utm_campaign\") || cookies.utm_campaign || \"\",\n\t\t\t\t\t\tutm_term: urlParams.get(\"utm_term\") || cookies.utm_term || \"\",\n\t\t\t\t\t\tutm_content: urlParams.get(\"utm_content\") || cookies.utm_content || \"\"\n\t\t\t\t\t};\n\t\t\t\t}\n\t\t\t\t\n\t\t\t\tconst utm = getUTMParams();\n\t\t\tdocument.addEventListener(\"DOMContentLoaded\", function () {var cbInstance = Chargebee.getInstance();var planElement = document.querySelector(\"[data-cb-item-0='copy_of_12-monate-ohne-startgeb\u00fchr']\");var product0 = cbInstance.getProduct(planElement);product0.setCustomData({\n\t\t\t\t\t\tcf_utm_source: utm.utm_source,\n\t\t\t\t\t\tcf_utm_medium: utm.utm_medium,\n\t\t\t\t\t\tcf_utm_campaign: utm.utm_campaign,\n\t\t\t\t\t\tcf_utm_term: utm.utm_term,\n\t\t\t\t\t\tcf_utm_content: utm.utm_content,\n\t\t\t\t\t});product0.addCoupon(\"rabatt50_jahr_dauerhaft\");var planElement = document.querySelector(\"[data-cb-item-0='6-monate']\");var product1 = cbInstance.getProduct(planElement);product1.setCustomData({\n\t\t\t\t\t\tcf_utm_source: utm.utm_source,\n\t\t\t\t\t\tcf_utm_medium: utm.utm_medium,\n\t\t\t\t\t\tcf_utm_campaign: utm.utm_campaign,\n\t\t\t\t\t\tcf_utm_term: utm.utm_term,\n\t\t\t\t\t\tcf_utm_content: utm.utm_content,\n\t\t\t\t\t});product1.addCoupon(\"rabatt30_6monate_dauerhaft\");var planElement = document.querySelector(\"[data-cb-item-0='3-monate']\");var product2 = cbInstance.getProduct(planElement);product2.setCustomData({\n\t\t\t\t\t\tcf_utm_source: utm.utm_source,\n\t\t\t\t\t\tcf_utm_medium: utm.utm_medium,\n\t\t\t\t\t\tcf_utm_campaign: utm.utm_campaign,\n\t\t\t\t\t\tcf_utm_term: utm.utm_term,\n\t\t\t\t\t\tcf_utm_content: utm.utm_content,\n\t\t\t\t\t});product2.addCoupon(\"10_rabatt_garantie\");});<\/script><div class=\"vmt-1 vmb-3 wpb_content_element\" ><div class=\"purchase\"><div class=\"product-card\" data-button=\"#checkout-btn-0\"><div class=\"product-card__label\"><div class=\"product-card__line\">Pers\u00f6nliches Ern\u00e4hrungsprogramm<\/div><div class=\"product-card__line\">12 Monate Mitgliedschaft<\/div><div class=\"product-card__line\"><span>j\u00e4hrlich k\u00fcndbar<\/span><\/div><\/div><div class=\"product-card__price\"><div class=\"product-card__badge-wrapper\"><div class=\"product-card__badge\">50 \u20ac gespart<\/div><\/div>79,99 \u20ac<br \/><span>129,99 \u20ac<\/span><div class=\"product-card__price__label\">pro Jahr<\/div><\/div><\/div><div class=\"product-card\" data-button=\"#checkout-btn-1\"><div class=\"product-card__label\"><div class=\"product-card__line\">Pers\u00f6nliches Ern\u00e4hrungsprogramm<\/div><div class=\"product-card__line\">6 Monate Mitgliedschaft<\/div><div class=\"product-card__line\"><span>alle 6 Monate k\u00fcndbar<\/span><\/div><\/div><div class=\"product-card__price\"><div class=\"product-card__badge-wrapper\"><div class=\"product-card__badge\">30 \u20ac gespart<\/div><\/div>69,99 \u20ac<br \/><span>99,99 \u20ac<\/span><div class=\"product-card__price__label\">pro 6 Monate<\/div><\/div><\/div><div class=\"product-card\" data-button=\"#checkout-btn-2\"><div class=\"product-card__label\"><div class=\"product-card__line\">Pers\u00f6nliches Ern\u00e4hrungsprogramm<\/div><div class=\"product-card__line\">3 Monate Mitgliedschaft<\/div><div class=\"product-card__line\"><span>alle 3 Monate k\u00fcndbar<\/span><\/div><\/div><div class=\"product-card__price\"><div class=\"product-card__badge-wrapper\"><div class=\"product-card__badge\">10 \u20ac gespart<\/div><\/div>49,99 \u20ac<br \/><span>59,99 \u20ac<\/span><div class=\"product-card__price__label\">pro 3 Monate<\/div><\/div><\/div><div class=\"purchase__buttons\"><button id=\"checkout-btn-0\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"copy_of_12-monate-ohne-startgeb\u00fchr\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" \">Book now<\/button><button id=\"checkout-btn-1\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"6-monate\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" style=\"display: none;\"\">Book now<\/button><button id=\"checkout-btn-2\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"3-monate\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" style=\"display: none;\"\">Book now<\/button><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div>[\/vc_column][\/vc_row][vc_row row_maxwidth=&#8221;&#8221; 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