Have you ever felt hungry even after you ate something that was supposed to be filling?
This may be due to Leptin Resistance and today we will discuss its causes and what you can do to fix it so you can finally lose weight without having to fight against yourself.
Let’s start with the basics and define what is leptin resistance and how leptin works;
The Basics Of Leptin Hormone And Leptin Resistance
In simple terms leptin is a hormone that controls whether or not you feel full after eating.
As you already know, you don’t feel hungry because you like food, food is your body’s fuel and hunger is the way your body uses to tell you that more fuel is needed.
When you have normal leptin function you will not feel hunger after eating because leptin tells your brain that you have enough fuel for keeping your body working properly.
However when you are overweight or obese, excess fat tissue in the body secrets so much leptin into your bloodstream that you become resistant and the “enough fuel signal” stops working.
If your brain doesn’t receive the “enough fuel signal” you will continue feeling hungry because your brain thinks your body is starving.
This is the reason why you continue feeling hunger even after you eat foods that were supposed to be filling. But consequences of leptin resistance don’t stop there.
The excess of leptin hormone in your bloodstream also promotes fat storage, making you gain weight faster and the problem gets worse as you increase the amount of body fat.
I know this sounds bad and it really is but fortunately you can take control of your body by following the actions I will share with you right now.
Reversing Leptin Resistance Effectively
Yes, it is possible but also requires commitment and self-discipline, especially because you will still feel hungry at the beginning.
However if you do things right and commit yourself to make a change in your habits, the results will be worth it.
That being said, If you want to overcome leptin resistance, I recommend you to consider these 3 leptin-lowering facts:
1. Avoid sweets and sodas:
Sweets have been shown to make the brain resistant to leptin signals by raising your triglyceride levels.
Yes! high triglycerides block leptin’s ability to cross the blood-brain barrier and this leads to your brain not receiving the “enough fuel signal” we talked about.
2. Reduce carbs intake:
Foods high in carbs like pasta, rice, bread and potatoes tend to increase blood sugar and insulin levels, which leads to more leptin in your bloodstream.
Remember, too much leptin increases leptin resistance.
Regarding this recommendation it is important that you don’t eliminate carbs completely especially if you are a woman.
3. Consume healthy fats:
Healthy fats contained in avocados, coconut oil and salmon turn on leptin’s satiety switch.
By consuming them regularly you will reverse leptin resistance and finally stop feeling hungry.
How To Actually Put This Into Action
I hate posts that give you just general advice without telling you exactly how to do things don’t you?
I bet you do…
So let’s put everything together and discuss how to actually follow the recommendations we just reviewed.
This is nothing new, in fact there is a proven method known as the Leptin Diet that summarizes these 3 recommendations and helps you overcome leptin resistance. Here is how.
1. Make sure your breakfast includes at least 20 grams of high quality protein.
Here are two resources that can help you achieve this goal:
2. Avoid eating before going to bed.
I know this might seem difficult but here is an article from Healthline that can make things easier for you:
3. Do not eat more than 3 meals per day.
I think this one is self explanatory, it takes a lot of willpower but is definitely worth it.
4. Eat less carbs but don’t cut them off completely.
We have an article about how to reduce carbs that is mostly relevant to Keto dieters but definitely applies for this post so it is worth a read.
5. It’s really important to control your portions.
To achieve this goal make sure you stop eating before you feel full.
Here are some resources from this blog and others’ that will definitely help you accomplish this goal.
OK, I think this is pretty clear now.
As you can see, you can follow the Leptin Diet to reverse your leptin resistance, stop feeling hungry and start losing weight effectively.