Leptin is a hormone that is produced in your fat cells. This hormone is also called the ‘satiety hormone’, one that reduces your appetite and makes you feel full. It is a kind of a signalling hormone that your brain directs to your body to tell you to stop eating and that your stomach is full. It convinces the body that there is enough fat in storage and no more is needed so as to prevent overeating.
How To Increase Leptin And Decrease Ghrelin?
People who are obese or overweight usually have a higher level of leptin in their blood. One study even went as far as it could go and brought out that leptin levels in obese people are about four times higher than in people of normal weight.
The ways to increase your leptin levels
- Consume enough fiber: Fibre completes you! It gives you a feeling of fullness, which causes your intestinal tract to send a signal to your brain to release more leptin. Try to increase your daily dietary fiber consumption by eating fibrous foods like whole grains, legumes, and oatmeal.
- Bring down your consumption of fructose: Fructose is credited in inhabiting your leptin receptors, especially high fructose corn syrup. Processed goods are the main culprits because fructose is inexpensive and often used in sodas, cookies, and in several other sweet snacks. The easiest way that you can cut down on fructose is by consuming whole foods – foods that closely resemble their natural state.
- Complex Carbohydrates: Try not to have many simple carbs like refined, sugary, processed, and generally white sweets because they spike your insulin levels. This, in turn, leads to insulin resistance and disrupts your leptin production. Add some more complex carbohydrates from fruits and veggies. These are not only good sources of fiber but also reliable sources of carbohydrates and water. Eating more carbs will convince your brain that you are full- without any high-calorie intake. Try adding some whole oats, pasta, some quinoa, and brown rice to your diet for better results.
- Consumption of proteins: Commence your day by consuming some proteins. Proteins act as the fuel your body needs for the day by making you feel fuller. It kicks starts our leptin levels and recharges you for the day. Try not to consume too much of cereals because they contain leptin receptors, which hampers the leptin’s ability to do the job.
- Omega- 3: Increase your omega 3 fatty acid consumption through supplements or by eating more foods with omega 3 fatty acids, like salmon and sardines. Omega 3 can increase leptin levels by supporting a healthy inflammatory response. It also helps in increasing your body’s sensitivity to leptin, thus making it more receptive.
- Avoid Calorie restrictions: If you don’t get enough nutrients, your body will start shutting down and this might disrupt your hormone production. Soon, your metabolism will slow down as well as your production of leptin. Some people prefer to lose weight, as it is good for leptin production because being at a healthy weight regulates your hormones.
- Perform High-Intensity Interval Training: Try To perform HIIT or High-Intensity Interval Training exercises for short stints. These exercises will stimulate large secretions of human growth hormones, which in turn will boost fat burning mechanisms and help in regulating leptin levels.
- Sleep is important: Believe it or not, but it is very essential. About eight hours of sleep is recommended each day. If you do not get enough rest, your body will have less leptin and ghrelin. Without enough rest, your body will start producing ghrelin, a hormone that alerts your body that you are hungry, and it won’t produce leptin.
A recent study showed that people who didn’t get sufficient night sleep had about a 15 percent lower leptin level than those who had enough sleep, since; leptin levels rise during the sleep cycle. If you happen to have a poor night’s rest, and you happen to feel hungry the following day, then this is because the levels of leptin have dropped and it’s telling your brain that you will have to eat.
Although you don’t hear much about leptin, it is in fact, a very essential hormone that plays an important role in your overall well being. Mostly with your metabolism, energy expenditure, and hunger cues. Keeping your leptin in the healthy range will enable you to keep your body in a brilliant shape over the long run by helping you in making your appetite.
What is Ghrelin?
Ghrelin is commonly known as the ‘hunger hormone’. As the name suggests, it informs your brain that your stomach is empty and that it needs to eat. When the stomach is empty, it releases ghrelin, which sends a message to the hypothalamus, which convinces you to eat.
In most cases, the ghrelin levels are at the highest before eating, and at its lowest about an hour after you have eaten your meal. However, in obese and overweight people, the ghrelin levels are much faster and often lower than most people of normal weight.
Recent studies have shown that when obese people are done eating a good meal, ghrelin only decreases slightly. This is why the hypothalamus does not receive a strong signal to tell the body to stop eating. This is the main reason which can lead a person to overeat.
The ways to decrease your ghrelin levels
- Consuming Sugars: Try to avoid eating too many sugary foods like cakes and pastries, etc. Cut down on sweets if possible. Avoid high fructose corn syrup and also sweetened drinks and this can impair your ghrelin response after meals.
- Proteins: Consuming proteins after every meal, especially after breakfast can help in reducing your ghrelin levels and promote satiety. Plenty of protein consumption and avoiding beverages high in sugar will help you in optimizing ghrelin levels.