Leptin XI hormone type and weight lossWe have always been told that weight gain and weight loss are all about willpower and calories. However, research on modern obesity says otherwise. Burgeoning evidence shows that a hormone called leptin is involved in biological functioning1. In addition, leptin resistance is considered as the leading driver of fat gain in humans.
What is leptin and how does it regulate body weight?
Leptin is a hormone produced by the fat cells of the body, it is also known as the “satiety hormone” and the “starvation hormone”. The primary purpose of leptin is to target the hypothalamus of the brain2.
It tells the brain that you have enough fat stored in the body and do not need to eat any more food. It also allows the body to burn calories at a normal rate. The main function of the hormone is to regulate energy in the long-term, including the number of calories you eat. In addition to this, it also regulates the amount of fat that is stored in the body. Leptin basically keeps us from starving and prevents us from overeating.
The leptin Diet Leptin XI Hormone Type
The leptin diet was designed by a board-certified clinical nutritionist, Byron J. Richards. His company manufactures herbal supplements designed to support the leptin diet. Leptin was first discovered in 1994; a hormone that is produced in the fat stores in the body.
The job of this hormone is to signal your brain when it is full, so you stop eating. Leptin is also responsible for efficient metabolism and plays an important role in weight loss, weight gain and obesity. The hormone travels to the appetite center of your brain through your blood via the circulatory system and binds to the receptors responsible for making you feel hungry.
This helps in curbing your appetite and desire to eat. Leptin also stimulates fatty tissue by travelling through the nervous system to burn off calories and fat.
However, you may develop leptin resistance if there is too much leptin in your blood. When this happens the leptin in your body does not do its job efficiently. Although the cause of leptin resistance is unknown, stress and obesity may play a role in aggravating it. Our bodies release cortisol when we are under stress and makes the brain less receptive of leptin, causing us to overeat.
leptin xi hormone type diet
The principles of xi hormone type diet are similar or the same as other weight management diets. It advises avoiding eating too many carbohydrates, additives found in soda and eating late in the night. The diet emphasizes on portion control and easy-to-maintain exercise guidelines. The exercises combined with portion control and nutritious food choices may help you lose weight
Since the discovery of leptin, researchers have studied its effect on appetite, obesity and weight gain. According to some studies conducted on mice, diet may have an adverse effect on the production of leptin, which causes the levels of leptin to drop.
When the levels of leptin drop, the brain believes that the body is in starvation, causing the body to hold onto stores of fat and reduces your ability to burn calories with exercise. According to another study, leptin levels do not affect the cause of obesity in mice. There is no credible research to support the fact that leptin in the form of supplements can help alter the levels of leptin.
Potential benefits of leptin diet
The principles of the leptin diet are similar to those of other weight management programs. It advises to eat carbohydrates in moderation, avoid eating additives found in soda and eating late at night. The leptin diet also recommends portion control.
Diet also comes with easy-to-maintain exercise guidelines that do not require you to work out endlessly for losing weight. The diet is built on nutritious food choices and portion control, with regular exercise that may help you lose weight.
Are there any risks to the leptin diet?
Like any other diet plan, the leptin diet restricts what you can eat and not eat. Moreover, it may become difficult for you to stick with the diet or you may feel unsatisfied with your food choices.
Therefore, as with any other diet plan, it is best to check with your doctor before starting on a leptin diet.Similarly, if you are extremely active, the diet may not provide enough calories. The diet may also not be suitable for children or young teens with different caloric requirements compared to adults.
The leptin diet revolves around five set of rules, including:
1 Eat a minimum of 20 to 30 grams of protein for breakfast.
2 Make sure that you do not eat anything for at least three hours
3 before bedtime, this includes not eating anything after dinner.
4 Snacking in between meals is highly discouraged. Eat only three meals a day and allow make sure there’s a gap of at least five to six hours between each meal.
5 Reduce your intake of carbohydrates, however, do not completely eliminate carbs from your diet.
6 Practice portion control for each meal. Stop before you are completely full and do not eat until you are stuffed.
In addition, when following a leptin diet, it is important that you learn about the caloric content in the foods that you are eating. The diet strongly emphasizes on eating fresh and organic foods, moreover, avoiding chemical additives. It is also important to have sufficient amounts of protein and fiber. It is recommended that each meal contain 400 to 600 calories with 40% protein, 30% fat and 30% carbohydrates.
The leptin diet recommends that you eat a wide range of protein sources including chicken, meat, fish and turkey, fruits and vegetables. It is suggested that you have fruits rather than sugar-dense desserts. You can also eat cottage cheese, eggs and nut butters in moderation. Other recommended food choices include protein dense grains and legumes, for example, lentils, oatmeal and quinoa.
Choose high fiber foods as often as possible because a lower intake of carbohydrate may lead to changes in gut bacteria, leading to constipation. When on a leptin diet, you are also discouraged to avoid artificial sweeteners, for example, regular soda, energy drinks and diet soda. Similarly, you are also supposed to avoid any kinds of soy products.
The leptin diet mainly emphasizes on smaller portions and no snacking. For this reason, some people feel hungry when on this diet. Taking fiber supplements and drinking a lot of water may be helpful in curbing cravings. The leptin diet helps you control when you eat and what you eat. It is important that you create a routine that distracts you between meals, including exercise so you can successfully stick with your diet and lose weight.
Impact of leptin on the brain
Leptin is produced by the fat cells in your body. The more fat the body carries, the more leptin the fat cells produce1. Leptin is carried to the brain via the bloodstream, where is sends signals to the hypothalamus, the part of the brain that controls how much and when you eat2.
The fat cells use leptin to tell the brain how much body fat they carry. High levels of leptin tell the brain that you have enough storage of fat, whereas, low levels of leptin tell the brain that the fat stores are low, and you need to eat. When you eat, the amount of fat in your body increases, causing the leptin levels to go up.
This causes you to eat less and burn more. On the contrary, when you don’t eat, the amount of fat in your body decreases, leading the levels of leptin to drop. Thus, you eat more and burn less. This system is known as the negative feedback loop. It is similar to the control mechanisms for many different physiological functions, for example, blood pressure, body temperature and breathing.
Can leptin resistance be reversed?
If you have a lot of body fat, especially in the belly area then you certainly have leptin resistance. However, it is not clear whether leptin resistance can be reversed. According to some researches, reducing inflammation caused by diet may help reverse leptin resistance. Furthermore, it is also important to focus on an overall healthy lifestyle to lose weight and body fat.
1 Avoid processed food as it can drive inflammation and compromise your gut health.
2 Eat soluble fiber, it may protect against obesity and help improve your gut health.
3 Physical activity may help is reversing leptin resistance.
4 Sleep well, since poor sleep is also implicated in leptin resistance.
5 Lower your triglycerides as high levels of triglycerides can prevent the transport of leptin from the blood to the brain. The best way to lower the levels of triglycerides is by reducing your intake of carbohydrates.
6 Eating plenty of protein can also help with weight loss and leptin sensitivity.
Maffei, Á., Halaas, J., Ravussin, E., Pratley, R. E., Lee, G. H., Zhang, Y., … & Kern, P. A. (1995). Leptin levels in human and rodent: measurement of plasma leptin and ob RNA in obese and weight-reduced subjects. Nature medicine, 1(11), 1155-1161.
Schwartz, M. W., Woods, S. C., Porte, D., Seeley, R. J., & Baskin, D. G. (2000). Central nervous system control of food intake. Nature, 404(6778), 661-671.
Allison, M. B., & Myers Jr, M. G. (2014). Connecting leptin signaling to biological function. The Journal of endocrinology, 223(1), T25.
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