Lets design our diet programs and lifestyles upon leptin hormone that affects body weight and metabolism.
Previously i mentioned that we should take enough protein to keep metabolism. Meat, fish, eggs and dairy are good sources of protein. Plant sources include beans and nuts. Having a high-protein breakfast is the easiest way to keep your metabolism burning and prevent your body from thinking it’s starving. Your daily target should be 25+ g of protein.
Fructose other name fruit sugar is a major factor in weight gain. A diet high in fruit tells your body to store more fat and fructose naturally metabolises to fat before it can be used for energy. You should also avoid drinks that contain high-fructose corn syrup. A moderate amount of fruit is not bad, but try to replace most of your fruit intake with vegetables.
Foods high in zinc
Zinc is found in nuts, dairy, beef and especially in seafood and fish. Deficiency in zinc can cause low leptin levels. Increasing your protein intake automatically fixes zinc deficiencies, as zinc is a always contained in high-protein foods, including plant sources like nuts and legumes.
Avoid leptin supplements
You should not prefer using leptin supplements.You should not to be sure about tested. Natural ones are always best.
You should quit smoking because it decreases leptin levels.
Lower your stress
Stress causes elevated cortisol in the body. Cortisol is produced by the adrenal glands to help the body deal with stress. Also high cortisol levels inhibit healthy leptin function. Excessive cortisol causes belly fat and other negative effects.
Sleep is the body’s way of rejuvenating itself. Researchers have shown that lack of sleep leads to weight gain and weight gain leads to leptin resistance.