Content

• To step
• Part 1 of 3: Eating the right way
• Part 2 of 3: Eating the right foods
• Part 3 of 3: Adopt the right lifestyle
• Tips
• Warnings

Calories in, calories out is very simple. If you really want to do something about that tendency to keep eating and regain control of your appetite, you will need to increase the levels of leptin in your body - that's the hormone that tells you that you're full. Leptin levels that are too low will keep you eating without becoming full. With a few minor changes to your diet and lifestyle, it is possible to get more leptin into your system (assuming everything else is working properly). Read on to get started.

To step

Part 1 of 3: Eating the right way

1. Limit fructose consumption. Time to let science speak: fructose inhibits leptin receptors. No two ways to view it. You may have enough leptin in your body, but if it cannot be absorbed and recognized, then it is of no use to you. So ignore the fructose - especially the fructose in malt syrup - so that your body can do its job.
   • The big culprits here are the processed foods. Fructose is often used as a cheap sweetener in soft drinks, cookies and other sweet snacks that you find in many kitchen cupboards. So the easiest way to get less of it is to stop buying these foods.
2. Say no to simple carbohydrates. It is high time we got used to this idea, isn't it? The fact is, simple carbohydrates (refined, sugary, and usually white) spike your insulin levels, which in turn builds resistance and increases your leptin production. So white bread, white rice and all those other delicious baked goods that ask to be eaten are now blacklisted.
   • If you well To include carbohydrates in your diet, make sure it's the right kind: whole wheat, quinoa, and whole grain pastas. The browner the better - it means all nutrients and color have been removed during processing.
3. Don't worry too much about calories. Some people will tell you to eliminate just about all carbohydrates. This is unhealthy, because you need carbohydrates and can lead to a nutritional deficiency that will upset your hormones. And above all, you need loads of willpower to keep this up, because you are going to suffer from enormous hunger. A guarantee of failure.
   • Yes, losing weight is good for getting leptin production back into balance. If you are at the right weight, your hormones regulate everything just fine. If you are overweight or obese, it is a good idea to make a diet plan - just make sure it is a healthy, balanced diet and something you can maintain for a long time.
4. If you do not necessarily want to eat carbohydrates, make sure you feed yourself. If you decide to follow the controversial diets like Atkins / raw / paleo and don't consume carbohydrates day in and day out, make sure you take a regular day to supplement. Your body needs carbohydrates for energy supply and to get into balance, which can startle your metabolism again. Eat 100-150% more than normal on those days and then continue with your diet.
   • This is also good for motivation. It's just about impossible not to eat pizza for the rest of your life, but knowing you're going to eat it on Saturday makes it easier to say no to Wednesday. Call it your pampering day!
5. Do not start a yo-yo diet. Serious. Do not. This disrupts your entire metabolism and your hormones are completely upset. And in the end you will just see the weight come back, with reinforcement! So choose a diet that you can maintain and that is also healthy. Research indicates that diet is what makes you and breaks you - your body can't handle alternating hunger and stuffing yourself with junk. This cannot be sustained.
   • Speaking of which, don't get on a crash diet. Yes, this will make you lose weight (at least in the beginning), but your leptin levels will not balance out. In the beginning you will lose some waste, but as soon as you stop just drinking lemonade and Sriracha, they come back into your body with dreams, eager for revenge.

Part 2 of 3: Eating the right foods

1. Eat a lot of protein for your breakfast. This will increase your leptin level very quickly. This gives your body energy for the rest of the day, which keeps you feeling full for longer. So you can skip that donut and opt for eggs and lean meat.
   • When it comes to leptin, breakfast cereals have gotten a bad rap. They are full of lectin, which binds to leptin receptors, which prevents the leptin from doing its job properly. Like a roommate who sits in the bathroom and never seems to get out.
2. Eat fish. Omega-3s are great for increasing your body's sensitivity to leptin, making it more likely to absorb it. And it is also good for your heart and cholesterol. So load up salmon, mackerel, herring and all that other delicious seafood on your plate.
   • Meat from grass-fed cattle and chia seeds are also full of Omega-3. What you shouldn't take are Omega-6 fatty acids - vegetable oils such as sunflower oil / rapeseed / canola, regular meat, and refined grains. These often lead to inflammation and decrease the leptin in your body.
3. Eat plenty of green, leafy vegetables, fruits and other vegetables. Fruits and vegetables (especially spinach, kale and broccoli) are packed with nutrients and low in calories - that means you can eat loads of them, get full quickly and don't put on weight on your waistline. Since leptin is important for weight maintenance, such a diet will get you doing your part, and your body doing the rest.
   • Fiber is also great for controlling your leptin levels, especially because it makes you feel full - and in general, high-fiber foods are good for you in other ways too. Peas, beans, lentils, almonds, raspberries, broccoli, and oats are all good sources.
4. Skip sweets and snacks. Sweets are an artificial boost that you don't need. Some people even go so far as not to use regular soap and deodorant to prevent toxins from entering the blood. How far do you want to go?
   • When it comes to snacking, it is generally believed that your body needs to reboot itself; if you are constantly snacking, it will not get the opportunity to do so. But when the appetite returns, eat a piece of fruit or some nuts to deflect it.
5. Choose foods rich in zinc. Studies have shown that leptin deficient people also suffer from zinc deficiency - and surprisingly, obese people often suffer from it too. Fight this problem by eating spinach, beef, lamb, seafood, nuts, cocoa, beans, mushrooms and pumpkin.

Part 3 of 3: Adopt the right lifestyle

1. Relax. When we are nervous and tense, our body starts to produce excessive cortisol. That cortisol then makes a mess of our hormones, including leptin. If you've ever heard of stress eating, you understand the connection. So, if you don't know how to relax anymore, try to learn it again. Your leptin content depends on it!
   • If it's not already part of your daily habits, experiment with yoga or meditation. These have been shown to have a relaxing effect, so you can sleep better and get a lower cortisol level. Don't write them off until you've tried it!
2. Get enough sleep. This goes straight to the source: sleep regulates the amount of leptin and ghrelin in your body (ghrelin is the hormone that tells your body that you are hungry). Not enough rest and your body will start producing ghrelin and stop producing leptin. So get under the wool on time and get about 8 hours of sleep a night.
   • You can make this easier by not using any devices for a few hours before going to sleep. Light tells the body that it is important to stay awake so that we stay alert. Turn off as many lights as possible and your body will know it's time to go to bed.
3. Don't exercise too much. Crazy. Never thought for sure you'd hear that, did you? But yes - there is such a thing as a cardio burnout when it comes to leptin. Too much cardio (especially when it comes to endurance training) increases the level of cortisol, causes damage from oxidation, systemic inflammation, a poor immune system and a slower metabolism. None of these are beneficial to your health! So use this as an excuse not to go to the gym for once - too much of a good thing is bad indeed.
   • To be clear, one bit cardio is fine. HIIT (high-intensity interval training) or any interval training is really, really good for you. But our ancestors didn't have to run for hours on end and neither did we. If you like to train, do this in blasts and keep it fun. There is no need to get stressed about it.
4. ... Make sure you do some sports. On the other hand, a sedentary lifestyle isn't good for you either. So if you do go to the gym, stick to cardio interval training (run for a minute, walk for a minute and then repeat 10 times) and some weight training. It's important for you to be healthy and relatively fit - not a skinny couch potato.
   • Make sure you move naturally. Rather than forcing yourself to go to the gym, go for a walk, swim, or play basketball with friends in a small square. Exercise doesn't have to be "labor", does it? In any case, it doesn't have to feel that way!
5. Consider any medications. There are currently two types of medicaments for this: Symlin and Byetta. These are for Type II diabetes, so check with your doctor if you need them. Only the doctor can help you with this.
   • Your doctor can test your leptin level. If something is not right, they will see it immediately. But the first thing they will tell you is to start working on your diet and lifestyle; there is no quick way to resolve this issue as it is about regulating this hormone issue.

Tips

• Eat in smaller portions.
• It's important to get more leptin because this hormone plays a vital role in weight loss. The hormone regulates appetite by balancing appetite hormones. Hence, it is a natural appetite suppressant. Leptin also plays a role in maintaining your BMI (body mass index), and works with Adiponectin to combat metabolic syndrome.
• Consult a doctor if you think you have an intolerance to leptin. Someone who is overweight can build up a leptin resistance, so have that possibility explored.
• Always consult your doctor before starting any exercise program.
• Most effective and safest dose of African mango, a new putative (and questionable) way to increase leptin is no more than 250mg per day.

Warnings

• Do not use weight loss supplements while pregnant or breastfeeding.
• When taking supplements to increase your leptin levels, follow the directions on the package and do not exceed the recommended dose.
• Consult your doctor to determine if you are allergic to any supplement ingredients
• You must be 19 or older to take supplements that increase your leptin levels.