When you understand how to raise leptin levels you will be in much better control of your health.
Leptin is a hormone that plays a most important role in weight management. It inhibits hunger by telling you that you are already full. Because of this function, leptin is also referred to as the “satiety hormone.”
Leptin also regulates your use of energy. So, when your body does not require energy, it controls your appetite. It tells you that you are not hungry and should not eat.
When your leptin levels dip, you feel constantly hungry – even if you have eaten enough.
If you want to lose weight, it is important to raise your leptin levels. You can do this by doing the following:
How to Raise Leptin Levels by Eating the right foods.
• Avoid eating sugar in all its forms.
This includes food that contains maltose, fructose, sucrose, and dextrose. Limit your intake of honey, agave, fruit concentrate, syrup, and cane juice.
• Avoid grains and cereals.
Your body turns these foods into glucose. In place of grains, choose the healthier flax, amaranth, buckwheat, or quinoa.
• Avoid white rice, white bread, pastries and other food usually referred to as simple carbs.
Simple carbs include all foods that are sugary, highly processed and refined. You should opt for dark or brown whole grains like quinoa, oats, and whole wheat pasta.
• Include lean meat, eggs, and other sources of protein in your diet.
Protein fuels the production of leptin. You are likely to feel full and energetic longer.
• Eat fish like herring, salmon, and mackerel which are rich in Omega-3 fatty acids.
These essential fatty acids boost leptin levels and make you more receptive to leptin.
• Include vegetables in your diet.
Load up on broccoli, kale, spinach and other leafy green vegetables that are dense in nutrients but low in calories.
• Keep your leptin levels high with fiber-rich foods.
Load up on raspberries, almonds, beans, lentils, peas, and oats.
• Take zinc.
Research shows that deficiency in zinc can lead to leptin deficiency and obesity. Make sure that you include food like pumpkin, spinach, mushrooms, beans, nuts, cocoa, lamb, seafood, beef, and other foods rich in zinc in your diet.
Most of the preceding are foods that increase leptin levels
How to Raise Leptin Levels by Cultivating Good Habits.
• Do not go on crash diets.
While restricting your calories severely may initially result in whopping weight loss, doing so may boomerang on you sooner or later.
When your body feels starved, it automatically shuts down and curtails its use of energy to hang on to its reserves. You will not be able to lose the weight commensurate to the calorie reduction. Moreover, studies show that when you feel deprived, you tend to lose control later on and go on a food binge. This may just bring back the weight – and even lead to weight gain.
You increase leptin production when you are at the right weight. If you are overweight, you may need to get rid of excess weight to regularize hormone production. When trying to lose weight, make sure that you eat a healthy and balanced diet. Crash or extreme diets are likely to work against you in the long run.
• Avoid going on a binge/starve yo-yo diet.
Such a diet wreaks havoc on hormone production and metabolism. You are just likely to gain more weight. Even when trying to lose weight, choose a healthy diet program that you can sustain over time.
• Get enough sleep.
Leptin is the hormone that tells you to stop eating. The hormone ghrelin, on the other hand, tells you that you are hungry and prompts you to eat more. Sleep helps to regulate the production of both hormones. Therefore, if you do not get enough rest and sleep, your body increases its production of ghrelin and decreases that of leptin. Getting enough sleep helps you to manage your weight efficiently.
• Exercise regularly.
Regular exercise helps to regulate leptin production. You do not have to engage in difficult exercises. You do not even have to go to the gym if that is difficult for you. Go for a long walk, swim, dance, or play tennis. Choose a form of exercise that you enjoy doing. This will ensure that you will do it on a regular basis.
On the other hand, watch out that you do not overdo your exercise, particularly if it is the high-intensity, long-lasting type that requires endurance and stamina. Furthermore, this type of exercise slows down fat metabolism, reduces leptin production, and puts your immune system at risk.
Stress often leads to stress eating. When you are stressed out, your body produces more cortisol, also known as the stress hormone, and less leptin. So, the reduction of leptin prompts you to turn to food for solace and stress relief.
Control stress by doing meditation or yoga. Take time off from work on week-ends to relax and have some fun.
If you want to lose weight, make sure that you eat the right kind of food, exercise regularly, and get enough sleep and relaxation. All these will raise your leptin levels so that you feel full faster and get rid of your excess weight.