Leptin: The Ultimate Guide to the Leptin Hormone

Leptin has recently been getting crowned on the internet as “The Master Fat Loss Hormone”, “Hormone Control of Hunger”, and even “Fat Loss for Smart People”, just to name a few. So, what exactly is Leptin and how does it work? More importantly, how can we make this “Feel-Full Hormone” benefit us?

Regulating this hormone can show huge improvements to your health in more ways than one. In this article, we’ll be going through all the basics on Leptin, including the effects that the Leptin hormone can have on your health and wellness.

You will also find the 5 essential steps to incorporating a Leptin diet which will show great improvement to your health and overall wellness.

What is Leptin?

So first things first, what is leptin?

Leptin is a hormone produced by fat cells which functions to communicate with the brain. It informs your body that it’s consumed a sufficient amount of food.

Leptin is part of a reward system the body functions in, which acts the way dopamine communicates with the brain to give you positive feelings of satisfaction. As such, Leptin lets you know that it’s time to stop eating once you have had enough.

If you are the type of person to feel hungry often, or if you get random cravings throughout the day, and you’re just as easily satisfied by eating, you may have low leptin. Vice versa, if you don’t get hungry often and don’t really have random food cravings, you probably have higher levels of Leptin.

As you can see, Leptin sensitivity awareness is of utter importance to your overall health. Being conscientious about this fascinating hormone not only strengthens your body’s communication between the hormone and the brain, but you gain much greater control against potential bad habits such as overeating, tending to your sweet and “junk” food cravings as well as the effects of such lifestyle choices.

What is Leptin Resistance?

While Leptin is highly beneficial to regulating your eating habits, Leptin resistance can also happen if too much of the hormone is produced.

Leptin resistance can occur for a number of reasons, some of them including: high fructose consumption (from sugary ingredients such as Corn Syrup), high stress levels, high carbohydrates consumption, high insulin levels, and even lack of sleep, believe it or not! The factors mentioned can all result in more fat cells being produced in your body, ultimately producing more Leptin.

With an overage of fat cells, you also get an overage of Leptin hormones. Here, the satiety hormone becomes overproduced. With more Leptin at work, the higher of a chance its receptors will become over-exhausted, ultimately forming resistance. Hence why, on top of food cravings and feelings of hunger after eating throughout the day, fatigue is another huge symptom you may experience from Leptin resistance.

When a person becomes overweight, Leptin resistance begins to occur just as rapidly.

Over time, the overage of fat cells will increase Leptin resistance from the hormone’s receptors there to process messages to your brain accordingly. In this case, it means that the receptors begin to fall behind in telling your body that you are full from eating.

You won’t feel as easily satisfied after eating, and so you may feel the tendency to eat more to compensate for this, or eat more sugary or higher-fat carbohydrates to ‘fix’ the constant hunger pangs throughout the day.

Consequently, the effects of Leptin resistance will continue to take its toll on your eating schedule, dietary preferences, digestive system at work and more.

As you can see, Leptin resistance is one of the biological responses which result in less-than-desirable habits, such as overeating, junk food cravings or even just the constant feeling of hunger.

How to increase Leptin:

So how do we keep our levels of Leptin higher?

Leptin sensitivity control is achieved by regulating what you eat, by also watching when you eat. The philosophy behind the Leptin Diet suggests that what you eat is just as important as when you eat it. The method of increasing leptin is to allow your body’s natural systems, including the Leptin receptors, heal accordingly.

When a person’s levels of fat cells increase, so does Leptin resistance.

To achieve higher levels of Leptin, we must first rid ourselves of the fat which produces the hormones in the first place. When we get rid of our dietary preferences or eating habits that increase fat cells in our bodies, we are allowing Leptin receptors to heal before taking on newly produced Leptin hormones.

Ultimately, burning fat best contributes to reducing and preventing Leptin resistance. Adding exercise to your everyday routine, or even taking a walk or two throughout the day can help burn some calories, which will ultimately decrease the amount of Leptin resistance that may occur.

Leptin Foods

What can we eat to increase Leptin?

There are in fact many foods that can help increase Leptin sensitivity. In turn, we are also decreasing Leptin resistance. Some natural foods which can help to regulate levels of Leptin, include, but are not limited to the following: unprocessed oatmeal, grapefruit, hot peppers, lean proteins, fish, low-fat yogurts, green tea, and even broccoli.

Many have been lead to believe that Leptin is simply a “fat burning hormone”, but as this article has shared thus far, it is clearly advantageous for anyone seeking natural methods of regulating eating and choosing the optimal dietary choices for a healthy body.

Controlling your Leptin sensitivity is crucial to your health. But sometimes we can’t find it in our busy schedules and hectic lifestyles to conscientiously incorporate the above foods that will help with Leptin regulation. If that is the case, you may wish to take Leptin Supplements to promote your Leptin sensitivity and prevent Leptin resistance.

Leptin supplements are growing vastly popular among sports and fitness fanatics, and it’s understandable as to why. Available in our current health and fitness markets include “Leptin Control Pack” and “LeptiSlim” by Wellness Resources, popular choices for those seeking control of their Leptin levels. Both are labelled to “improve leptin hormone communication, reduce food cravings and increase energy.”

Moreover, “Leptin Shred” by Mike Chang utilizes a powerful formula of 7 essential ingredients: African Mango Extract, Fucoxanthin, Olive Leaf Extract, Synephrine HCL (bitter green orange), Yohimbe Bark Extract, Piperine, and White Willow Bark Extract, all of which are claimed to help increase Leptin levels consistently, as well as supporting your body in burning fat throughout the day.

In the age of our hustling, bustling, digitally-fixated society today, sometimes it can be hard for us to pay attention to the minor details that are happening in our bodies. However, many sports and fitness icons, including those that are Instagram-Famous, have advocated for the necessities of raising your Leptin levels and incorporating it into your diet.

Not only is it important for those looking to burn a few extra calories or lose weight in general, but Leptin knowledge reminds us that it’s equally as important to listen to our bodies as it is to take care of it.

Leptin Diet

To be clear, and despite its growing popularity as a trending topic on the internet, Leptin is not another fitness fad or fickle trending diet, because there’s not really an ultimate goal or figure of measurement you’re looking to achieve here.

Instagram accounts such as @vegainstrength and @planttrainers (fitness accounts which support Veganism) have posted popular, humorous Memes pertaining to the Leptin diet, but they’re not the only ones.

Making use of what we know about Leptin allows us to manipulate the hormone’s functioning process to serve us — it helps to keep us healthy, happy and less hungry all the time. Coincidentally, many photos hashtagged with “#leptin” also contain the word “Hunger Hack”!

Another Instagram account @my_real_fake_life has posted a photo captioned: “sugar/azucar/sucre/zucker/suiker” explicating the effects of insulin and leptin resistance. Clearly, many believe in the education of Leptin!

The Leptin diet includes 5 golden rules which aims to “get more energy from less food”. It helps to reduce and prevent Leptin resistance in the long run.

  1. Never eat after dinner.

Leptin levels demonstrate to be highest during evening hours, which means you would be disrupting your body from letting Leptin receptors heal before making them go to work again.

Fat burns at its maximum rate when you are sleeping. Your internal clock’s rejuvenating system allows your body to heal at its best during your rest time in the evenings.

Breakfast and dinner should happen 12 hours from one another, and you should always have dinner at least 3 hours prior to sleeping at night.

  1. Eat only three meals a day.

Do not snack throughout the day. Allow five or six hours between meals.

When triglycerides, a type of fat cell, build up throughout the day, they create a physical blockage of Leptin from sending its messages to your brain. Consuming triglycerides often allows Leptin resistance to occur.

Your metabolism is not designed to constantly be eating and snacking — your hips and thighs are especially at risk of fattening up in your sleep!

Only eat three meals a day, as this is the optimal food consumption routine which will regulate Leptin inside your body.

  1. Avoid eating large meals.

Consistently eating large meals is potentially the worst choice you can make in terms of Leptin resistance. Always try to finish a meal as soon as you feel slightly less than full, and never rush while eating — take your time, and eat slowly.

As your Leptin improves, you will physically feel the cues of satiety when you have consumed enough. Listen to these cues!

  1. Eat a breakfast containing protein!

Many of us are too tired, have too much on our hands, or are too much in a rush to get out of the house in the morning to properly consume a breakfast meal like we should. A healthy and nutritious breakfast including protein burns calories at an equivalent rate of a 2 mile jog!

Earlier, we mentioned fatigue as a symptom of Leptin resistance. Watching your breakfast habits are especially beneficial to those experiencing a lack of energy throughout the day.

Eggs and fruit make great breakfast foods, when not smothered in condiments and sauces, but a few tablespoons of almond or peanut butter over toast are also recommended by experts. Juice, cereal, waffle, pancake and bagels do not enhance metabolic rates, especially with no protein.

You should have enough protein at breakfast to feel full for another 5 hours before feeling hungry for your next meal again.

  1. Reduce carbohydrates consumption.

Carbs are the quickest and easiest forms of energy, but are easily used up throughout the day. It is important to remember to reduce carbs consumption, without removing it completely from your diet.

Without any carbs at all, your thyroid hormones can also go completely out of whack. You need carbs throughout the day; just remember that too much of an intake is hard on your body to digest.  Some of the results of overeating of carbs include your electrolytes being disrupted, your heart developing issues, weight gain, fatigue, and more.

PRO TIP: Use this golden technique, commonly known as the 50/50 rule:

Proteins should match the size of your palm, or a standard rate of 46oz for women and 48oz for men. Also measure your carbs, such as bread, rice, pasta, and potatoes also by the size of your palm. Fibre rich foods such as veggies are also highly recommended!

Conclusion

Leptin knowledge is as powerful as it is empowering.

This article has successfully shown us just how important it is to regulate your levels of Leptin. Food cravings will go away, and your overall health can thus improve drastically, from a regulated diet, as well as allowing for your body to heal in its optimal, natural state.

What do you think about the Leptin diet? What are some other sources or methods of nutrition you can think of which can improve your Leptin increase?

Share your thoughts with us…

Leptin: The Ultimate Guide to the Leptin Hormone
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Joao Vasconcelos

Joao is a health and fitness enthusiast and creator of one of the leading fitness blogs in Brazil. With a unique focus on weight loss, Joao is an advocate of functional fitness training and has his own line of natural weight loss juices.

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