Leptin is a hormone that helps in diet management. The word taken from the Greek word ‘leptos’ means thin. Friedman et al discovered it in 1994. It is made by adipose cells and enterocytes in the small intestine that helps to regulate energy balance by inhibiting hunger. Besides, it diminishes fat storage in adipocytes. Sometimes it is known as a satiety drug because it reduces appetite. The amazing fact is obesity people have plenty of it in their bodies but still, they gain weight. Researchers have presumed that obese people may have a condition called leptin resistance. It is a condition where the ability of leptin decreases to suppress appetite or increase the body’s energy use. Let’s get into detail about the foods that boost these hormone levels.
Foods To Boost Leptin Levels
Yogurt or Curd
Curd or yogurt is a rich source of protein, multiple vitamins, and proactive bacteria. It is one of the most effective foods to lose weight and increase metabolism levels. Yogurt is a dairy product that regularizes bowel movement and corrects digestive disorders and gas. Curd contains a huge amount of calcium and can surge energy levels throughout the day. It helps you develop lean muscle mass and aid in regulating digestion. Yogurt also strengthens bones and increases muscle mass. Curd digests slowly and keeps you feel satiated for a long. Naturally, our body stays leptin sensitive with a regular intake of low-fat yogurt.
Almonds are the best food items for fats and carbohydrates. Eating a handful of almonds daily increases leptin sensitivity. They contain rich content of dietary fibers, zinc, protein, and essential oils for boosting leptin production. Even though it is high in calorie content it also contains essential fatty acids useful for stimulating metabolism. They satiate the body’s untimely hunger.
Eggs are the best food that contains every nutrient in adequate amounts. Eating an egg every day morning before doing any activities can suppress hunger. Eggs are rich in multiple vitamins like vitamins A, D, E, and B12. Vitamin B12 in eggs plays an important role in the metabolism of the body’s stored fats. Likewise, eating eggs reduce our body’s leptin resistance.
Broccoli is rich in vitamin C, calcium, and fiber. It contains a powerful phytochemical known as sulforaphane which increases metabolism. Broccoli also reduces leptin resistance. Vitamin C and calcium shed calories at a quicker pace and can stimulate metabolic rate.
Green tea can increase heart rate and metabolism levels because of its caffeine content. Besides tea also contains a chemical substance known as EGCG (epigallocatechin gallate). EGCG stimulates the nervous system and burns calories at a faster pace. Green tea decreases leptin resistance and does not cause a spike in insulin.
Beans have a high protein content that helps in building muscle mass. This fiber-rich food can prevent the body from storing fat. Our muscles can burn calories more quickly than adipose cells so even a trivial increase can help in burning the fat. Consuming lima, kidney beans, navy beans, and white beans helps a lot in increasing leptin levels.
Protein-rich foods like chicken, turkey, and other lean meats are hard to digest. Therefore, it takes too many calories to digest. Protein foods also help to build lean muscle mass and tend to decrease the overall fat level in the body. That’s the reason why it is one of the top leptin-increasing foods.
How To Follow Leptin Diet?
There are a few steps to following the leptin diet such as:
- Eat foods that contain 20 to 30 grams of protein for breakfast
- Don’t eat anything after dinner. Make sure not to eat anything 3 hours before bedtime
- Eat three meals in a day with no snacking between. Take a five to six hours gap between each meal
- Reduce carbohydrate intake and don’t eliminate carbs completely
- Practice portion control at each meal. Don’t eat until you’re stuffed. Stop before you feel full
Although we don’t hear much about leptin, it is a very important hormone that plays a vital role in overall well-being, majorly with metabolism, energy expenditure, and hunger cues. Keeping the leptin levels in the healthy range will help to keep the body in tip-top shape over the long term by helping to manage appetite.