When it comes to losing fat there are many gimmick diets
and strategies. This plethora of options make it difficult to decipher what
works and what does not. To make the
matter even more difficult is the fact we are all not built the same. With that said, I want to take a moment to
talk to about a very special hormone called ‘Leptin’. Leptin is a hormone produced in fat cells
that regulate the amount of fat stored in the body. Leptin is also known as the ‘satiety hormone’.
This is done by modifying our sensation of hunger with respect to our energy
expenditures. It is worth noting the hormone Ghrelin that is produced in the
stomach that stimulates feeding, ‘hunger hormone’.
Very cool, right?
Is this the magic pill?
Not quite so fast.
Because leptin is produced in fat cells we should acknowledge the fact
that if we are carrying a few extra pounds of fat and leptin is produced in fat
cells we already have plenty of leptin in our bodies.
I should warn you that there have been studies in mice
whom have been giving extra doses of leptin reduces overeating and
obesity.
Well if it works for mice, why not me?
There is a phenomenon called leptin resistance. Similar to insulin resistance the pancreas
produces enough insulin however the body doesn’t make the right
adjustment. In leptin resistance, fat
cells are producing enough leptin however the brain is either not receiving or
interrupting the information being sent correctly.
Leptin produces or more importantly signals a sensation
of being full after consuming a meal to the brain. Individuals who are leptin
resistant the brain doesn’t acknowledge or receive this signal.
So, what is one to do?
The good news is there are no special pills or leptin
supplements you need to take to improve your leptin sensitivity. In fact women
produce 2 times more leptin than their male counter parts. As mention earlier leptin is produced in fat
cells. So having extra fat means having
plenty of the leptin hormone. Improving your eating choices and choosing foods
that contribute to leptin sensitivity vs leptin resistance will put you on the
right track.
Foods that contribute to leptin resistance: starchy
vegetables, white flour, breads, cereals, and grains (and yes this include
whole grains and wheat). Most of these items will also fall under the category of
processed foods. Lastly eliminate high
fructose corn syrup.
Food that increase leptin sensitivity: nuts (almond, Brazil,
cashews and pecans), Fruits (avocados and olives), Oils (almond and olive),
fish (cod, halibut, bass, sardines, catfish, tune) and fibrous vegetables
(leafy greens).
Prep the body for leptin sensitivity and start your
morning off with healthy breakfast containing protein and some leafy green
veggies. Your waist line will thank you
for it!!!
