Leptin is a hormone whose functioning is very closely knit with body weight and food intake. Studies have revealed that leptin plays a very vital role in determining the net fat weight. According to studies, this complex hormone is essential to keep your appetite under control. The lower the levels of leptin is, the healthier you are. So, keep the leptin sensitivity high is quintessential to ensure that your weight is under check.
But can you actually manage leptin? Well, the answer is yes. The lost balance of leptin could be brought back naturally with the help of the diet. There are a certain set of rules and regulations that one should follow to ensure that the hormone regains its lost balance. And, that is what precisely this article talks. Read on to know how you can increase the levels of leptin.
Increasing Leptin Naturally With Your Diet
Leptin shares a very close association with insulin, the sugar hormone. Higher levels of insulin causes insulin insensitivity. This, on the other hand, triggers the secretion of more leptin, causing leptin resistance. Balancing the levels of these hormones is essential to ensure that the sensitivity towards both of them are high. In a study that appeared in the journal, Circulation, in 2002 July, it was mentioned that inclusion of omega-3 rich fish in the diet helps in lowering the levels of letpin. The study also mentioned that indulging in a low carbohydrate diet could also be beneficial in improving the leptin sensitivity. Let us take a look at what could be done.
1. Pack Up on Protein For Your Breakfast!’
Protein keeps you fuller for a longer period of time. It also provides you with the necessary levels of energy. Studies reveal that indulging in a protein-rich breakfast is one of the key elements to balance leptin. So, swap those cream puffs or chocolate-stuffed sandwich for some yummy egg breakfast.
2. Get Your Omega-3s Right
Fish rich in omega-3 fatty acids such as salmon, herring, and mackerel could get your leptin under control. If you are not a seafood fan, then opt to include supplements to improve leptin sensitivity. Chia seeds and flax seeds could also good sources of Omega-3s. Just keep a tab on Omega-6 fatty acids as they could trigger unwanted inflammatory reactions.
3. Cut Down Your Carbs!
You need carbs, but not too many of them are required. Carbohydrates are essential for the normal functioning of thyroid and keeping your muscles strong. These elements also play a vital role in keeping your full, but you need to adopt a balanced mechanism wherein you are cutting down the net quantity of carbohydrate consumed. Include more protein-rich foods along with a small portion of carbohydrates and plentiful of fiber-laden fruits and veggies for the optimal leptin sensitivity.
4. Shrink Your Meal Sizes!
Overweight or not, always ensure that you wrap up your meal when you are almost full. According to studies, your stomach starts sending you the full signal within 10 to 15 minutes of eating. So, eat slow and chew thoroughly. Eat smaller meals while paying full attention to the cues your tummy is sending you. When you eat slowly, the tummy finds it easier to grasp the fullness quotient. This, on the other hand, will keep you fuller. The insulin levels do not spiral; the leptin is balanced.
5. Pack Your Meal With Fiber Rich Delights!
Eat lots of leafy greens, fruits, and other vegetables. Leafy greens such as spinach and kale contain fewer calories, yet can fill you up fast. These are densely packed with various nutrients including fiber that help in ensuring that you remain fuller for longer periods. When you are not hungry, there is no question of munching unnecessarily. This, in turn, ensures that your leptin levels do not shoot up. Beans, peas, almonds, walnuts, dates, raspberries, oats, broccoli, cabbage, and cucumbers are few of the other fiber rich foods you could try.
6. Say No To Sweeteners!
No sweeteners are good, artificial or natural. And, your body also do not need them. You get the required levels of glucose from the fruits and veggies and grains that you consume. Honey and jaggery could be used, but in restricted forms.
7. Snacking Is Prohibited!
Just three meals a day – that is what is advisable to ensure that your leptin levels come back to the normal. Allow a gap of at least 6 hours between the meals and during this phase, do not snack. Elimination of triglycerides from blood during the day is essential to ensure that they do not obstruct the flow of leptin into the brain. Human metabolism does not require frequent snacking. Eating frequently is also an example of a trigger of repetitive strain injury.
When the extra levels of triglycerides are cleared, which takes about 5 to 6 hours, leptin works more efficiently. The fat that has been stored in the waist, hip, and thighs break down, leading to a slimmer you. The healthier you are, the better the leptin sensitivity will be.
However, if you are feeling extremely hungry during this phase, munch on a slice of fruit or a handful of almonds. It is also advisable to drink at least 3 liters of water a day that helps in improving leptin sensitivity and aids in weight loss.
8. Include Zinc-Rich Foods In Your Diet!
According to studies, people who suffer from zinc deficit are known to showcase extremely high leptin resistance. So, include foods rich in zinc such as nuts, pumpkin, cocoa, beans, and spinach in your diet or opt for a good dose of zinc supplement.
9. Dinner Should Be The Last Meal of A Day!
Give a good 12 hour gap between your dinner and breakfast. And never sleep as soon as you finish your dinner. There should be at least 3 hours of gap between your dinner and bedtime. This means, if you are sleeping at 10 pm, try to finish your dinner by 7 pm. And, you can have your breakfast at 6 or 7 am next morning.
Leptin follows a 24 hour clock with its levels being the maximum during the evenings. It creates the environment essential for your body to repair and heal itself. And, it does this while ensuring the maximum burning of fat. You can do this only if you wind up the day with dinner as your last meal.
According to a study that appeared in the Journal of Obesity, excessive intake of carbohydrates and inclusion of vegetable oils and animal fats in high levels increases leptin resistance. Overeating could also worsen your leptin sensitivity.
Pay attention to these small things and your leptin levels will be normalized! I’d love to hear your feedback in the comments!