Foods That Are Rich in Leptin
Research shows that leptin helps to control body weight by regulating both energy levels and appetite.
Leptin is called the satiety hormone; it tells your body that it feels full and that there is no need to eat more.
If you want to burn fat fast or manage your weight effectively, you have to increase leptin production.
You also have to heighten your body’s sensitivity to the hormone.
Leptin helps to control hunger and appetite.
It enables the body to use more energy.
However, if you are leptin resistant, your body fails to respond to the hormone properly.
You find it difficult to decrease your appetite or to increase your metabolism – even if you have sufficient leptin.
Aside from making the body produce more leptin, you also have to make it more receptive to the leptin it produces.
The following foods help you with these objectives:
Muscle cells tend to burn more calories much faster than fat cells. Beans are rich in protein necessary for building muscle. They are also dense in fiber which helps the body get rid of stored fat. White beans, navy, kidney, and lima beans are good choices.
• Chicken and Turkey
Chicken and turkey are rich in lean protein. Lean protein requires more energy to metabolize. Your body uses more calories to digest it.
Protein also helps to build lean muscle mass. Muscles, compared to fat, use up more calories.
Chicken and turkey are good sources of protein. When you buy poultry, opt for the leaner cuts. Remove the skin, if any. Opt to grill or bake rather than fry.
Increasing your intake of fish helps to lower leptin resistance. Salmon, sardines, and tuna can enhance leptin sensitivity. They help you burn more calories and store less fat.
Fish stirs up your metabolism; it makes you burn more calories faster and more efficiently. It also helps you to develop more muscle which, in turn, uses up more calories.
Nutritionists recommend that you include fish in your diet if you want to lose weight and gain muscle. Fish is rich in fish oil and protein – an effective combination for burning fat and staying ripped.
• Beef (Lean)
Beef is rich in protein. Like fish, it helps to build muscle. Muscle makes you burn more calories.
Eggs are packed with protein which promotes faster metabolism. Eggs also contain Vitamin B12 which helps to break down the body’s fat cells.
Grapefruit helps to keep your body from storing sugar by reducing insulin levels. It helps to restrain your appetite. It contains a high amount of fiber and few calories – characteristics which make it great as “diet food.”
Spices activate leptin and spikes metabolism. Hot peppers have capsaicin –a chemical that contains heat and spice resulting in the production of more leptin and a faster metabolism. Capsaicin continues to burn calories even after you are done eating.
Broccoli makes you more receptive to leptin. It contains calcium and Vitamin C, a combination that makes your body more efficient at burning calories.
• Other Fruits and Vegetables
Fruit that have a high water-content help boost metabolism. They contain very little calories and are rich in vitamins and minerals. Grapes, pears, apples, berries, grapefruit, watermelon and other similar fruit can help make you feel full faster, control hunger, and achieve weight loss.
Vegetables are also helpful in weight management. Munch on vegetables to curb your hunger. They are low in calories but rich in flavor, vitamins, and minerals.
Oatmeal helps to increase your metabolism. It also makes you more receptive to leptin.
Oatmeal is a low glycemic complex carb. As such, it enters the system more slowly and thus supplies you with a steady, sustained supply of energy. It eases hunger and helps you control your appetite.
There are several types of oatmeal. The old-fashioned chewy type contains more fiber, as well as firmer and more compact starch granules. These granules take longer to metabolize or break down. They take longer to digest so you not likely to get hungry right away.
If you want to manage your weight, nutritionists suggest that you take oatmeal for breakfast to jumpstart your day.
• Whole Grain Cereal
Whole grain cereals help in weight management in a lot of ways.
They help produce leptin.
They contain a lot of fiber which helps control appetite and keep the body from storing fat.
They are considered complex carbohydrates. They alleviate hunger. They control food cravings. They regulate insulin levels.
• Low-fat Yogurt
Low-fat yogurt helps to raise leptin levels. It is one of the better options for speeding up metabolism and shedding weight. It keeps your energy up, facilitates efficient digestion, and helps add lean muscle mass.
• Green Tea
Green tea lowers leptin resistance. It helps to boost metabolism and accelerate the heart rate. All these result in the ability to burn calories more quickly and more efficiently.
Nuts contain essential fats, zinc, dietary fiber, and protein — ingredients essential for helping stimulate the body to produce more leptin. Nuts also help satisfy hunger quickly.
• Skim Milk
Milk contains calcium which speeds up metabolism. It also contains carbohydrates helpful in regulating insulin levels so you do not store too much fat.