If you’ve ever had weight problems, you’ve probably heard the term ‘leptin’. In simple terms, leptin is one of the ways the body regulates appetite—which will tell you when you’re hungry and full. If leptin levels are too high, you will receive various signals to the brain that will reduce appetite and energy systems. Fortunately, there are healthy and easy ways to get leptin back to normal levels.
What will happen if leptin levels are too high?
Maybe you will find it difficult to get a healthy ideal weight. Leptin is a hormone made by the body to send signals of satiety, which is the feeling of “fullness” you get after eating. If you are overweight or have a condition called leptin resistance, you will need lots of leptin to feel full. When your body produces too much leptin, it can disrupt the signals sent to the brain, making it difficult for you to maintain a healthy ideal weight.
Leptin is also responsible for regulating energy levels and appetite. When leptin levels are abnormal, the signals the body sends to the brain can be disrupted and keep you hungry even though you don’t really need to eat. This can make it difficult for you to lose weight.
How to reduce leptin levels?
Long-term dietary changes and regular exercise can be helpful. Leptin is naturally released by the body’s fat cells so weight has an important role in allowing the body to maintain a healthy balance. Focus on making sustainable changes that you can live with on a consistent basis. Start small, for example, every day you can go for a walk or jog for about 15 to 20 minutes. Over time, you will be able to live a lifestyle that can help lower leptin levels.
Try to reduce excessive leptin levels by following a low-carb diet. Research shows that it is indeed effective. However, you may find it difficult to make sudden and drastic dietary changes. The ideal step is to start a low-carb diet by making small incremental changes that you can work on over time.
You can reduce leptin levels by taking a-lipoic acid and fish oil supplements. One study showed that people who took alpha-lipoic acid and fish oil lost more weight and decreased leptin less than those in the control group. Consuming 0.3 grams of alpha-lipoic acid and 1.3 grams of fish oil a day can help lower total leptin levels.
What foods are high in leptin?
Fats, sugars, and oils are foods that can cause leptin resistance. Research shows that oils and fats, such as margarine, butter, shortening (white butter), and lard (lard), as well as coconut and palm oil can increase blood sugar and fat levels. High levels of sugar and fat can increase leptin levels. Be careful with foods that contain lots of fat, dressings ( salad sauce ), and high-fat dairy products. Also avoid sugary snacks and drinks.
What foods can reduce leptin resistance?
Protein with low fat can reduce fat levels in the blood. Choose poultry, fish, soy, and legumes as healthy protein sources that don’t increase leptin levels. Do not eat red meat, fatty meat, or egg yolks.
Vegetables, whole grains, and fruit are all good choices. In addition to being filling and full of nutrients, whole-grain breads, cereals, and pasta can also reduce leptin resistance. Eat lots of fresh and delicious vegetables that are filling without increasing fat and blood sugar levels. If you crave something sweet, eat fruit instead of foods that have been processed or added a lot of sugar.
How to overcome leptin resistance naturally?
Always live a healthy diet as the best choice. Focus on having a healthy diet that doesn’t contain a lot of sugar and fat. Follow a healthy diet consistently and gradually you will be able to lose weight and keep it off. By maintaining a healthy weight, you can naturally balance leptin levels.
Regular exercise can reduce weight and restore leptin levels to healthy levels. While it is very important to have a healthy diet, you can increase its effectiveness by exercising. Exercise has many health benefits, and you get the bonus of reduced fat and weight loss. Losing weight can help the body maintain a healthy balance of leptin.
Can leptin help you lose weight?
Leptin regulates appetite and energy, not weight loss. In fact, if you lose weight, your leptin levels will decrease, which sends signals to your brain telling you that you are hungry and need to eat. While this is actually very beneficial (in evolutionary terms), low leptin levels can make it difficult for you to maintain a balanced diet. However, if leptin levels are too high, you can develop leptin resistance which makes it difficult for you to lose weight. The key is to have healthy, balanced leptin levels.
Are there leptin supplements or medications to treat leptin resistance?
Yes, but consult a doctor first for safe options. Leptin in the beginning can indeed help reduce appetite, which makes many people consume it to help lose weight. However, if consumed in excess, you can develop leptin resistance. If you are struggling to overcome leptin resistance, your doctor will prescribe or suggest medications and supplements that can help lower leptin levels safely. However, it is very important to consult with your doctor first so that you can get the best and safest option, especially if you have health problems such as heart disease or diabetes.
Can fasting increase leptin levels?
Yes, fasting can actually increase leptin levels. Some evidence has shown this. When fasting, the body will begin to lower insulin levels, which reverses the natural fat storage process. The body will also increase the production of leptin to reduce hunger. So, if you want to lower leptin levels, fasting is not the right option.