It is essential to increase leptin sensitivity in our body especially if you are obese and trying to lose weight. When you are overweight, your body tends to be low on leptin resistance, which results in a surge of high leptin blood levels and hormonal dysfunction.
What Is Leptin?
The name leptin originates from the Greek word leptos meaning ‘thin’. This leptin hormone is composed of adipose cells and its main function is to control energy levels by slowing down hunger curbs.
The hunger hormones present in our body negates leptin functions. For example, if you are overweight, then the sensitivity towards leptin automatically decreases.
However, you can include foods in your diet that are rich in leptin to decrease leptin resistance.
Listed here are few foods that are rich in leptin:
Foods Rich in Leptin
Oatmeal is a great breakfast option and keeps your metabolism levels high throughout the day. It can also decrease the leptin resistance in your body. This rich fibre food is also a low glycemic carb, which reduces the chances of heart disease and cholesterol levels. You can select unsweetened oatmeal that is free from additives and consume it with milk. Add a pinch of cinnamon to enhance the taste as well as balance the blood sugar levels.
Studies have found that consuming grapefruit can lower insulin levels. This helps in facilitating food digesting process more effectively. It can also result in burning calories and storing fat.
3. Hot Peppers
You can add spice to your food for decreasing leptin resistance and for boosting metabolism levels. Including hot peppers like jalapenos can burn calories after meals because of the presence of a chemical known as capsaicin.
4. Lean Proteins
Protein rich foods such as chicken, turkey and other lean meals are not easily digestible. Therefore, the body sheds a lot of calories during digestion process. Protein foods also help to build lean muscle mass but burns up more calories rather than fat. Therefore, select lean protein foods that can be baked while shredding its skin. You can also include green veggie salad with the baked chicken for a well-balanced meal.
Including fish in your diet is one way of reducing your leptin resistance. Fish contains natural oils that can boost leptin sensitivity levels, energy levels, and help with metabolism. You can include fish options rich in Omega-3 such as sardines, tuna, and salmon to increase leptin levels. It can also reduce development of heart disease and other health problems.
6. Low-fat Yogurt
Low-fat yogurt is one of the most effective foods to consume if you are trying to lose weight and increase metabolism levels. Yogurt contains a high amount of calcium and can therefore surge your energy levels throughout the day. It can also develop lean muscle mass and regulate digestive process.
7. Green Tea
Green tea can increase heart rate and metabolism levels due to its presence of caffeine. Apart from that, the tea also contains a chemical substance known as EGCG useful for stimulating nervous system and burning calories at a faster pace.
Broccoli has a rich content of Vitamin C and calcium. It also helps in decreasing leptin resistance. The presence of calcium and Vitamin C can allow one to shed calories at a quicker pace. Calcium can stimulate metabolism rate, while Vitamin C can boost calcium intake in our body.
You should consume a handful of nuts like almonds daily to increase your leptin sensitivity. Almonds have a rich content of dietary fibers, zinc, protein, and essential oils for boosting leptin production. Though it is high in calorie content, it also contains essential fatty acids useful for stimulating metabolism.
Eggs have high protein levels and Vitamin B12 which can help in lowering fat cells. You can include 2-3 eggs in your daily diet for boosting your metabolism levels.
11. Fruits and Vegetables
You should increase your daily intake of whole vegetables and fruits. They are high in fiber and water content, but low in calories. Eating fruits and vegetables gives a feeling of fullness without fluctuating calories. You can snack on fruits and vegetables like watermelon, grapefruit, grapes, berries, apples, radishes, carrot, lettuce, and raw zucchini.
12. Skim Milk
Regular intake of milk can allow one to lose weight faster than when compared to people who skip it. The calcium and carbohydrate present in milk can also boost insulin levels on a lower level without storing fat.
Beans have a high protein content which helps in increasing your muscle mass. This fiber rich food can prevent body from storing fat. You consume kidney, white, lima, and navy beans.
14. Whole Grain Cereal
Consuming whole grain cereals is an effective method for increasing leptin levels. They are also good fibre sources and regulate insulin levels.
15. Olive Oil
Olive oil can not only reduce fat levels but lowers your cholesterol levels. You can also replace your regular cooking oil with olive oil for cooking purpose.
Pork can consume a lot of energy from our body during the digestion process. It can help to burn fat, fight against leptin resistance, and also decrease leptin blood levels.
17. Lean Beef
Lean beef can help to burn down fat levels because of its high protein levels to increase muscle bulk.
Turmeric is known for its therapeutic properties for healing various health ailments like allergies and arthritis. Most importantly, it can enhance leptin sensitivity.
19. Maqui Berries
Berries are rich sources of anthocyacin- a type of flavonoids useful for boosting leptin sensitivity. You can also try maqui berries instead of blueberries, wide blackberries, and saskatoons as it contains more anthocyacin.
Apples are one of the best super foods that can restart your body’s sensitivity to leptin. They are rich in pectin, and therefore battle against leptin resistance. You can select from sour or crab apples as they are rich sources of pectin.
21. Purple Sweet Potatoes
Purple sweet potatoes derive their color from water soluble pigments like anthocyanins and are helpful for decreasing leptin resistance.
22. Spirulina Algae
Spirulina algae are related with various health benefits, including low cholesterol levels, anti-viral activity, and allergic protection. It can also help in reducing weight levels and thus improve leptin sensitivity.
23. Sesame Seeds
Adding one or two tsp of sesame seeds into your daily diet can improve your leptin production. These seeds are also rich sources of zinc, Omega-3 fatty acids, and fibre. All these properties can help to lower leptin resistance.
Lifestyle to Follow to Fix Leptin Resistance
There are few factors or lifestyle changes to improve your leptin response:
- Go to bed before 10 pm.
- Go out at daytime. Your body needs to be exposed to direct sunlight.
- Try to keep your snack time four hours apart and avoid eating four hours before bedtime.
- If your body is leptin resistant, then you should avoid putting extra pressure on your body. Avoid exercising until your body fully heals.
- When you do start exercising, you should start with sprints and weight lifting. And workout in the evening instead of morning hours.
Foods That Decrease Leptin Sensitivity:
We have mentioned about foods that boost leptin sensitivity and help keep leptin levels in our body high. But at the same time there are also several foods that can decrease our leptin sensitivity. Foods such as processed carbs and pre processed meals lowers pectin sensitivity and also lead to various health complications.
Now that you have learnt about the importance of leptin and foods that are rich in leptin, you can easily bring your weight under control.