How to Increase Your Production of Leptin
Leptin, the hormone that regulates appetite, can directly affect weight loss or weight gain. When leptin is too low, one will find it difficult to feel full. When leptin is too high, the body becomes resistant to it and the person's ability to feel satisfied lessens. However, one can increase or optimize leptin levels with certain foods, supplements and lifestyle changes.
Things You'll Need
- Foods high in protein
- Foods high in zinc
- Foods high in omega 3s
- Omega 3 supplement
- Zinc supplement
Instructions
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Raising Leptin
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1
Consume 30 percent of your daily calories in protein. According to the author of Jillian Michaels, author of Master Your Metabolism, protein improves leptin sensitivity, allowing the person to feel fuller more quickly. Good sources of protein include meat, dairy, legumes and nuts.
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2
Consider taking an omega-3 supplement such as fish or flaxeed oil. According to Michaels, omega-3 fatty acids increases leptin by increasing the processing of glucose.
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3
Add more zinc to your diet. Michaels asserts that zinc, like omega-3s, raises leptin. While zinc is found in many vitamins, natural sources of zinc are oysters, red meat and whole grains.
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4
Avoid fasting. According to Dr. John Berardi, who specializes in nutrient biochemistry and exercise biology, people who fasted for 36 hours experienced a 77 percent decrease in leptin.
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Begin an exercise program. According to a 2001 study by Harvard's Department of Epidemiology, men who exercised regularly had higher levels of leptin sensitivity.
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