What is Leptin and How does it work?
Leptin is a hormone also known as the fullness hormone. Leptin plays a vital role in the body as it turns on metabolism. It signals the brain to convert food into energy and also stops you from eating by making you full.
Higher leptin levels mean decreased appetite while lower levels mean you will feel hungrier. Leptin hormone is produced in the adipose tissue and there are no foods that will directly raise leptin levels. However, leptin sensitivity may increase which will decrease leptin resistance in the body.
Leptin flows through the bloodstream from where it reaches the brain and signals it. The appetites center in the brain takes control of leptin and binds it to receptors which make you feel hungry. This has an effect on reducing appetite as start feeling full. It also stimulates the fatty tissues to burn calories which is why it is good for increasing metabolism too. Increasing leptin levels is good but having too much of the hormone will have negative effects on the body. It is important to maintain healthy levels of the leptin hormone in order to maintain a healthy weight and optimal metabolic rate.
What is Leptin Resistance?
Leptin resistance means that your body will no longer be able to respond to begin metabolism. This means the food intake and conversion of food into energy will go out of balance. Factors that make us leptin resistance include stress, poor diet intake, depression, dehydration, and sedentary lifestyle. Sleep deprivation may also account for making you leptin resistant as the body functions get disturbed.
How to Increase Leptin Levels in the Body?
Leptin levels play an essential role in keeping the metabolism at optimal performance. Reducing sugar intake from your diet will have a positive impact on the body as the fructose and sucrose levels decrease. Increasing leptin sensitivity automatically decreases leptin resistance which is good for overall health. Too much leptin in the blood blocks the flow of leptin to the brain which increases appetite. This has been linked to obesity and so there should be a balance of everything.
Having protein in breakfast can have a good impact on leptin sensitivity as the body gets a kickstart with metabolism. The leptin diet was designed in order to support healthy foods intake. Such foods will regulate metabolism levels in the body making you remain fuller for longer. The leptin hormone flows through your bloodstream which signals the brain when to make you feel full. Imbalance of the leptin levels may cause harm as it may increase appetite or diminish it completely.
What are Leptin Rich Foods?
Leptin rich foods should be added to your diet plan on a regular basis as they will balance your food intake with metabolism. This will also keep insulin levels balanced within the range. The following foods are known to contain more leptin.
Apples are known to be one the healthiest fruits to have daily in your diet. Apples contain pectin which is known to fight back leptin resistance.
Oatmeal has more fiber and reduces the starving feeling. It is one of the healthiest foods which also keep insulin levels in balance.
Lean meats should be added to the diet plan as they may help increase metabolism levels. Chicken, fish, and lean meat are top choices to battle leptin resistance.
Green tea is popular for its antioxidant properties and is also linked with reducing leptin resistance in the body.
Almonds contain many healthy fats, protein, and fiber which may be essential in boosting up metabolism thereby reducing leptin resistance.
Broccoli is also known for the antioxidant properties and is one of the healthiest foods on earth. It also contains vitamin C and calcium and plays a role in reducing leptin resistance.
Eggs are a rich source of protein and vitamin b12. It can boost metabolism while having reducing effects on leptin resistance.
Other Fruits and Vegetables
Try to keep fruits and vegetables in your meal plan as they are nutritious for health and fitness. Watermelon, grapefruit, pears, blueberries, carrots, zucchini, lettuce and other peppers are healthy choices to make.
Whole Grain Cereals
These have high fiber content making it beneficial for reducing leptin resistance and controlling insulin levels also.
Skimmed Milk and Low Fat Yogurt: These are good choices for maintaining leptin levels in the body.
Benefits of Leptin Diet
Many weight management programs are designed to follow appetite control methods. Certain rules are set up for healthy eating that is same as the benefits of adopting a leptin diet. It is never recommended to eat late at night as the body needs time to digest food before going to bed. It is better to avoid food additives and too many carbohydrates. Likewise, Leptin diet also emphasizes controlling portions of diet thereby increasing the number of meals per day.
Exercise guidelines are also given apart from diet intake which will help you manage weight effectively. Nutritious food choices are healthy alternatives to soda and high carbohydrates foods that only cause harm. Leptin diet advises you to adopt all healthy practices as an effective weight management plan will do.
Leptin diet describes a way of eating healthy foods. Mindful eating is beneficial for you to lead a healthy life ahead. Leptin diet will yield positive results as soon as you start following it with dedication. However, there are several other diet plans available for you to choose from.
How to Follow the Leptin Diet?
There are certain rules of the leptin diet that should be followed.
- Eat protein-rich foods in breakfast so as to kick-start metabolism early in the day.
- Avoid eating after dinner as the body will store whatever you eat near to bedtime as fat.
- Don’t eat any snacks in between meals as they will only increase your daily calorie intake.
- Don’t eat too many carbohydrates as they are not healthy in excess.
- Try to control your portions as this will help you consume fewer calories per meal.
- Learn about the calorie content of the foods you take beforehand so that you make wise choices.
- Eat fresh and organic foods that are free of additives.
- Each meal should contain a proportion of fiber, protein, and carbohydrates that is 40% of protein, 30% of fats, and 30% of carbohydrates.
Are There Any Risks of Leptin Diet?
Leptin diet imposes food restrictions which may be hard to follow. The only risk of leptin diet is that you may feel unsatisfied with the food choices you have to make although they would be healthy. It is still better to take a doctor’s advice on what diet to choose for losing weight effectively.
It’s not even about weight loss always as your body needs good food to perform well whereas we have started neglecting the importance of fresh and organic foods nowadays. This is the reason why there are so many health problems arising at young ages.
Nutrition should be the key to choosing foods and no matter what you choose, try to experiment with colorful fruits, vegetables, and lean protein in your meals. This will gradually build your taste buds and you will enjoy eating healthy foods in your own way.
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Dr. Arnaude Cocaul is a leading figure in the medical field, but his expertise goes beyond his academical skills. He pursues a second career as an ebook writer, as well as prolific reviewer of others’ work. He was featured in medical journals, blogs and literature publications due to his reviews. Learn More