What foods are high in leptin
Leptin is a hormone produced by the fat cells in the body. It is also known as the “satiety hormone” that makes you feel full and reduces your appetite. What foods are high in leptin?
The role of the hormone is to communicate with the hypothalamus, the part of the brain which regulates food intake and appetite.
Leptin signals the brain that there is enough fat in storage and there is no need for more to prevent overeating.
People who are overweight and obese generally have very high levels of leptin in the blood. If leptin reduces appetite, then why are obese people with high levels of leptin still obese?
They should start eating less and reduce weight. Unfortunately, the leptin system does not work as it should in obese people, this is known as leptin resistance.
If leptin signaling is impaired, the message to stop eating does not get through to the brain. The brain does not realize that you have enough energy stores, so you are driven to eat. Leptin levels also reduce when you lose weight, one of the reasons why it is difficult to maintain weight loss in the long-term.
Here’s 5 tips to what you can do to improve leptin sensitivity:
1 Avoid inflammatory foods
Limit intake of foods that cause inflammation, such as, trans fats and sugary drinks.
2 Eat anti-inflammatory foods
Eat more anti-inflammatory foods, such as fish.
3 Regular exercising
Leptin sensitivity can also be improved with moderate activity.
4 Get enough sleep
According to several different studies, insufficient sleep also leads to an increased appetite and drop in leptin levels.
In one study it was seen that women who took alpha-lipoic acid and fish oil had smaller decrease in leptin and lost more weight on a weight loss diet than those in a control group1.
What foods are rich in leptin
Apples – research shows that pectin, which is found in apples is an effective source to fight back leptin resistance.
Oatmeal – oatmeal is rich in fiber, which is known for decreasing insulin levels. Leptin also prevents the feeling of “starving”.
Lean proteins – the protein found in lean meats, including chicken and turkey can help reduce leptin resistance and increase metabolism. In addition to this, fish also helps in reducing leptin resistance.
Green tea – according to a European study conducted on mice, green tea is an effective way of decreasing leptin resistance.
Almonds – almonds are rich in essential fatty acids that boost leptin sensitivity and metabolism. Almonds are also rich in healthy protein, fiber and fats.
Broccoli – broccoli is generous in calcium and vitamin C which is thought to decrease leptin resistance.
Eggs – eggs are rich in vitamin B12 and proteins that increase metabolism and prevent you from becoming leptin resistant.
What foods are high in leptin: Leptin cannot be administered orally because the body cannot process it through the intestines. Leptin rich foods do not have a significant impact on cravings, weight gain and weight loss since the body does not absorb leptin through the intestinal tract.
Leptin is a hormone produced in the adipose tissues, therefore, having foods that are not rich in leptin will cause the leptin levels to rise.
However, there are foods that can help increase and decrease leptin sensitivity. Eating foods to increase leptin sensitivity if your leptin channels are not functioning correctly may help in restoring the way leptin signals your brain to shut off your appetite and begin burning fuel.
As a result, you will eat less and food will be metabolized more efficiently, which could help in weight loss.
- Huerta, A. E., Navas‐Carretero, S., Prieto‐Hontoria, P. L., Martínez, J. A., & Moreno‐Aliaga, M. J. (2015). Effects of α‐lipoic acid and eicosapentaenoic acid in overweight and obese women during weight loss. Obesity, 23(2), 313-321.