The leptin hormone secretes proteins that plays a key role in regulating our energy intake, appetite/hunger, metabolism as well as behavior. It is one of the most important adipose-derived hormones that secretes numerous protein hormones, including leptin, adiponectin and resistin.
These hormones influence energy metabolism, a very hot topic and of great interest to the understanding and treatment of type 2 diabetes, obesity, an even a hotter topic for maintaining weight loss.
Leptin Hormone Effects Weight Control
When the leptin hormone levels get low, you get hungry and your body stops burning fat. This hormone makes it nearly impossible to lose your love handles, hips, thighs and belly fat. When dieting, the situation gets even worse, because most diets are unbalanced, plummeting levels of leptin and decreases fat burning. This makes it difficult to maintain weight loss and can actually cause weight gain and possibly becoming leptin resistance, meaning the body’s leptin protein and receptor to single fat loss shift to storing fat rather than burning fat. Not what you want to happen and can be avoided.
Understanding leptin’s action when dieting is important to consider since nearly all researchers seem to agree that the leptin hormone is essential for weight maintenance.
Leptin Hormone Properties
- Increases metabolism
- Specifically increases fat burning
- Prevents the formation and storage of fat
- Women possess higher levels, although there is some discrepancy
- Regulates several hormones in the brain to decrease appetite and food intake and may independently cause decreased food intake
- Reproductive effects: Improves fertility causes puberty to occur at a younger age in females with elevated levels and low levels inhibit the onset of puberty
- Appears to decrease desire for sweets.
- Increases the activity and production of immune system cells.
- Production decreases with age regardless of changes in fat mass
Understanding The Leptin Hormone
Working with leptin is knowing when to eat and how much to eat. When the leptin hormone is working optimally it allows muscles to burn off excess fat as energy. This is not about controlling or manipulating calories. Understanding how the leptin hormone works with food is a lifestyle for eating properly.
- Never eat after dinner, allow 11-12 hours between dinner and breakfast. Finish eating diner 3 hours before going to bed.
- No late night smacks. Leptin rhythm has a 24 hour pattern. The leptin hormone is at the highest level in the evening while resting and most effective burning and promoting fat loss. As we sleep this hormone increases the resting metabolism.
- Eat 3 meals a day, eating 5-6 hours between each meals. No snacking between meals. Snacking confuses the metabolic energy, which causes the leptin hormone to malfunction. During the day triglycerides fat needs to clear out of the body. Snacking between meals maintains and stores these fatty blobs. It’s not a pretty picture.
- Do not eat large meals and listen to your natural ques of getting full and put the fork down. The fastest way of causing leptin problems is by over eating. You don’t have to always eat everything you see.
- Eat a high protein breakfast. Eating carbs for breakfast causes cravings that are hard to ignore later.
- Reduce carbs but do not avoid all together. As we age carbs are important. When you eat carbs and how much you eat is important. Using the 50/50 portion rule is a great method. Meaning equal portions of protein to carbs.
- These natural properties enhance the leptin hormone and can be used as supplements with you food intake.
- Irvingia Gabonesis Extract
- Oleanolic Acid Extract from Olive Tree Leaves
- Modifilan Seaweed Extract
- Panax Notginseng-Shan Qi
- Yerba Mate
- Green Tea