Leptin is a hormone that prevents us from overeating. Because of its role in regulating hunger, it is also known as the ‘satiety hormone’. It is released by the fat cells. When the leptin level rises above a certain limit, which is determined by your genes, you stop feeling hungry. Leptin resistance is a common cause of overeating. Rapid increase in the leptin level helps in suppressing appetite.
Foods that stimulate leptin secretion are considered best for reducing excess calorie consumption. Because of the fast increase in the leptin level, your satiety level rises following consumption of fewer calories, and you eat less. To manage your body weight, add the following foods that help in increasing the leptin level to your daily diet.
The omega-3 fats present in fish oil not only help in stimulating leptin secretion, they also help in reducing resistance to leptin. They work by suppressing activities of inflammatory mediators that reduce sensitivity to the satiety hormone. Furthermore, fatty fish provides protein that further helps in stimulating rapid leptin secretion that makes you feel full easily.
The dietary fibers in spinach promote production of leptin. Because of the rapid increase in the leptin level, you will feel full fast after consuming a few servings of the fiber rich vegetable. Moreover, eating leafy green vegetables improves detoxification. It helps in getting rid of the toxins that reduce sensitivity to leptin from the body. Spinach is also a good source of zinc that plays a role in regulating leptin production.
Mutton is an excellent source of zinc. Studies have shown that treatment with zinc helps in maintaining the healthy leptin level that helps in restoring healthy appetite and prevents overeating. Moreover, zinc deficiency is a major cause of leptin resistance. Protein in mutton also helps in increasing leptin production. However, avoid the saturated fats and choose the lean portions.
To promote leptin production, add one to two tablespoons of sesame seeds to your meal. Sesame seed is a good source of zinc. It also contains omega-3 fatty acids and fibers. All these nutrients help in stimulating leptin production. In addition, the anti-inflammatory and antioxidant activities of sesame seeds help in reducing leptin resistance.
Eating a small amount of nuts daily can help in increasing your leptin level. The dietary fibers, essential fats, protein and zinc present in nuts are crucial for stimulating leptin production and increasing your satiety level.