How to Reduce Leptin

Illustration of a leptin molecule.

Leptin (from the Greek word "leptos," or "thin") is a hormone that regulates metabolism and body weight in mammals. The protein-based substance modifies a specific gene in a strand of DNA that programs concentrations of body fat. A high leptin level has been linked to obesity in laboratory mice. Reducing leptin concentrations is believed to bring down body weight in the morbidly obese. Leptin sends signal to the brain that affect appetite and the desire to eat. By lowering leptin levels, nutritionists believe that the intensity of the messages being delivered to the brain is reduced, curbing the desire to consume. Because leptin is produced by fat cells, which trigger the hunger response, cutting down on fatty foods and redesigning your diet can help cut your leptin production.

Instructions

1. Limit meals to three modest portions per day, and avoid eating after dinner.

2. Avoid sugary and carb-rich snacks. Choose fruits and vegetables instead.

3. Eat protein for breakfast, including egg whites, meats and whole grains.

4. Cut the carbs. Ease back on consumption of breads and starches, such as potatoes and rice.

5. Follow the advice of nutritionists at BodyandFitness.com by consuming 2,000 to 3,000 mg of calcium each day. Calcium cancels a brain signal known as agouti, which spurs hunger. To be effective, calcium supplements must be part of a calorie-reduction plan.

6. Take vitamin D to inhibit leptin production. As an added benefit, vitamin D also helps the body absorb calcium.

7. Take acetyl-l-carnitine (ALC) supplements. ALC is an amino acid that aids the brain in understanding how much leptin the fat cells are generating. When consumed at night, ALC is also shown to produce growth hormone, elevate moods and improve critical thinking skills. The typical recommended dosage is 500 mg of ALC twice a day, in the morning and before bed.

Tips & Warnings

• Talk to a doctor before following any weight-loss program.