7 Foods that Increase Leptin Levels

· May 2, 2018
Leptin can help you lose weight, as long as you exercise and eat a balanced diet.

Leptin is a hormone produced by fat cells. They tell the brain if there’s a lack or excess amount of body fat. It enters the bloodstream when the amount of stored fat increases, indicating the body has enough fat to stop being hungry.

A study has shown the link between obesity and leptin levels. Increasing its production helps weight loss. It’s a healthy way to slim down without using chemical products and going through risky invasive surgeries.

The foods that enhance its development reduce the appetite and can even suppress it. Leptin can help you lose weight, as long as you exercise and have a balanced diet.

Foods that increase leptin

Food itself doesn’t contain leptin but there are some that naturally stimulate its production, activate it, and boost the metabolism which helps weight loss.

1. Grapefruit

Grapefruit is a citrus fruit that burns fat and keeps your metabolism active. Furthermore, it’s high in vitamin C. It helps digest foods quickly and efficiently. Thus, more calories are being burned and less fat is stored.

See also:

Prevent Diabetes with Grapefruits in Your Diet

2. Whole grains

Whole grains contain nutrients and complex carbohydrates that boost the metabolism and stabilize insulin levels. They include brown rice, oatmeal, and flax-seed. Additionally, whole grains decrease cholesterol levels.

3. Broccoli

Broccoli is high in vitamin C and calcium that burn calories and activate the metabolism. It’s also packed with antioxidants.

Recommended reading:

6 Benefits that Broccoli has for Your Health

4. Fish

Fish oil, salmon, sardines, and tuna all contain omega 3 fatty acids, which are great for reducing leptin levels in the body. High leptin levels have been linked to excess weight and obesity.

5. Almonds

Almonds are high in vitamin E, fiber, nutrients, and healthy monounsaturated fats that help balance the metabolism.

6. Spinach

Fruit and vegetables, especially spinach, are high in natural fiber. They increase leptin levels and keep you feeling full.

7. Carrots


Carrots are packed with carotene and antioxidants that increase the brain’s sensitivity to leptin. The human body can’t ingest leptin or absorb it through the digestive tract; it must produce it.

How do these foods impact your body?

The aforementioned foods work together to decrease the sensitivity of leptin levels. Thus, enabling you to lose weight quickly. They also:

  • Control your appetite.
  • Help nourish yourself properly and lose weight if needed.
  • Reduce fatigue.
  • Help lower bad cholesterol.

Recommendations for stimulating leptin

Leptin helps lower your appetite when it’s released by fat cells. Consider the following regarding this hormone and managing your weight:

  • Avoid cravings during the day; the more fat foods have, the more leptin gets produced.
  • Lack of sleep increases leptin levels; it’s important to get an necessary amount of sleep and rest.
  • People with sleeping disorders tend to have weight issues.
  • It’s recommend to sleep around 6 to 8 hours daily and at the same time ever day.
  • Exercise daily to manage stress levels.
  • Thirty minutes of exercise a day helps the body build new protein muscles. In turn, it triggers the body to burn stored fat.
  • It also activates hormones like oxytocin, which is related to pleasure and it is responsible for controlling cravings. In short, it’s important for weight loss.
  • Lower your carbohydrate and sugar intake.
  • Schedule your eating habits. Eating small portions leads to weight loss and activates leptin, which in tun regulates your appetite.