11 Foods that Increase Leptin

Leptin can help you lose weight, as long as you exercise and eat a balanced diet along with increasing your leptin sensitivity.
11 Foods that Increase Leptin

Last update: 15 December, 2022

Some foods increase the level of leptin in the body, although this hormone, which is related to the accumulation of fat in the body, is not actually found in what we consume.

According to this, it is considered that it can be the key to helping us lose weight if it’s accompanied by a change in lifestyle, in terms of a balanced diet and regular exercise.

Here are 11 foods to increase leptin levels.

What is leptine?

First of all, leptin is a hormone produced by adipocytes. It’s what tells the brain if there is an excess or, on the contrary, a lack of fat in the body.

It enters the bloodstream when the amount of stored fat rises, indicating that the body already has enough, which inhibits the appetite.

Research has been done showing the relationship between leptin levels and obesity. One of them was carried out by the Russian Research Institute for Complex Issues of Cardiovascular Diseases, where it’s stated that this hormone plays a very important role in the prevention of obesity and weight gain.

Therefore, foods that enhance it would serve to reduce appetite and could even suppress it. Therefore, it’s considered a way to lose weight without using chemical products or risking invasive surgeries.

Foods that increase leptin

It’s important to clarify that foods themselves don’t contain leptin, but some naturally stimulate leptin sensitivity, activate it, and boost your metabolism. All of this can help weight loss. Let’s take a look at what they are.

1. Grapefruit

This is a glass of grapefruit juice beside sliced grapefruits.

Grapefruit is a citrus fruit that burns fat and keeps your metabolism active. Furthermore, it’s high in Vitamin C.

In this regard, a study conducted by the Scripps Clinic (United States) states that, in addition to promoting weight loss, it’s recommended for diabetic patients.

2. Whole grains

They have nutrients and complex carbohydrates that favor intestinal transit and thus help in weight loss. Among them, we find brown rice, oatmeal, and flax seeds.

For its part, oatmeal is also very beneficial for those suffering from diabetes, according to a study conducted by Sichuan University (China).

3. Soy and other legumes

Legumes in general, and soybeans in particular, are considered high in lectins. These antinutrients, which bind to carbohydrates, are thought to alter the microbiota and promote leptin resistance. However, this too is under review.

In this regard, it’s been pointed out that lectins stop causing problems if they’re washed well and cooked for a certain time (at least ten minutes) and above 100 ° C, as suggested by the results of a study. So, you can consume them without problems.

4. Broccoli

This is a plate full of broccoli.

Broccoli is high in Vitamin C and Calcium, elements that help strengthen the immune system (according to a study conducted by the University of Otago, in New Zealand) and bones. In addition, it has a large number of antioxidants.

5. Fish

Both shellfish and fish (salmon, sardines, tuna, mackerel, and herring), as well as their oil (including cod liver), are considered foods rich in omega-3 fatty acids.

6. Seed oils

Linseed or flaxseed, canola, and chia seed oils are other natural sources of omega-3 fatty acids. Therefore, they are also good for increasing leptin levels.

7. Egg yolk

Although it was long associated with high cholesterol levels, it’s now considered a valuable food that provides various nutrients. Among these, according to research, lutein, zeaxanthin, bioactive peptides, and phospholipids are mentioned.

8. Nuts

Almonds, walnuts, hazelnuts, chestnuts, and and peanuts have a high concentration of vitamin E, fibers, and healthy monounsaturated fats, including the aforementioned omega 3.

9. Leafy green vegetables

Spinach has many natural fibers that increase leptin levels (according to a study conducted by Georgia State University (United States) and keep you feeling full. The same can be said for lettuce and other leafy green vegetables.

10. Carrots

Carrots might increase leptin sensitivity.

Carrots are packed with carotene and antioxidants that increase the brain’s sensitivity to leptin. This is confirmed by a study carried out by the University of Tsukuba (Japan).

11. Carrots

In addition to those mentioned, there are other vegetables that are among the foods that help increase leptin levels. These include cabbages and cucumbers.

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 weight control

For this hormone to help with body weight control, you must take into account some recommendations:

  • Avoid giving in to cravings during the day; the more fat foods have, the more leptin gets produced.
  • People with sleep disorders often have problems with their weight, as confirmed by a study conducted by the University of Chicago.
  • The key is to sleep between 6 and 8 hours a day and every day at the same time.
  • Exercise daily to manage stress.
  • Reduce your intake of carbohydrates and refined sugar.
  • Plan a time to eat. Eating small amounts is a way to lose weight and activate the hormone to regulate appetite.

Foods with leptin: Not all of them work

Being released by the body’s fat cells, this hormone helps reduce appetite. Thanks to these foods, you can use leptin as a tool for weight control.

However, remember that you should consult your doctor if you want to go on a diet. Above all, it’s important to go to the nutritionist to analyze if all these foods are suitable for you or if any of them may be unsuitable for you.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.