How to restore leptin sensitivity: step by step instructions

Leptin – satiety hormone – was discovered not long ago. And, perhaps, not everyone knows that exceeding its level in human blood is fraught with the development of many serious diseases: heart attacks, vascular complications, and so on. Much hope was placed on the discovery of this hormone, but so far the scientific world has not been able to create a drug that can make leptin & nbsp; help obese people. Therefore, today only a radical revision of one's lifestyle and diet can seriously affect the activity of leptin.

How to restore leptin sensitivity: important steps

1. Your breakfast should include protein-rich foods. And you need to eat such a breakfast no more than an hour after waking up. Subsequent meals do not require a large amount of protein, and if about 30 g is enough for breakfast, then in just a day you need to eat about 100 g of food containing protein. This tactic will reduce your food cravings for fructose as well as other sugars.
2. You should not include more than 30 g of fructose in your menu, since the passion for this monosaccharide increases resistance to leptin, which leads, in particular, to damage to the main organ of metabolism – liver.
3. You don't have to cut out carbohydrates completely: they are required for the smooth functioning of all hormones, effective fat burning, electrolyte balance and a feeling of fullness after eating. It will only be right to bring their number to a minimum due to fast-acting carbohydrates (sweet fruits, flour, potatoes, rice). Also an important point is a significant restriction in the use of carbohydrates for breakfast.
4. Be sure to make sure that your diet contains foods containing zinc, since this trace element contributes not only to strengthening the immune system. An insufficient amount of zinc in the body threatens insulin resistance and the likelihood of developing diabetes.
5. Vitamin D and magnesium are required to restore leptin sensitivity. Such a tandem can resist obesity and complex changes associated with metabolic disorders. This couple is also able to counteract the occurrence of diabetes, osteoporosis, diseases provoked by our own immunity, as well as diseases of the reproductive system. In addition, the lack of magnesium in the body affects a significant deterioration in the quality of sleep. In turn, constant lack of sleep leads to a decrease in leptin levels and, on the contrary, increases the level of ghrelin – appetite hormone.
6. Make it a habit to eat only the right fats – nuts, butter and coconut oil, avocado – and some animals (eg goose).

General recommendations for restoring leptin sensitivity

1. Don't disturb your body's natural circadian rhythms by abusing caffeine, sweets and alcohol.
2. Do not get carried away with snacks in cafes, fast food outlets, etc. Such food is fraught with a violation of the intestinal microflora and threatens with chronic inflammation. And in principle, forget about snacking, because you are drawn to them because the body is immune to leptin. Snacking disrupts the daily rhythm of leptin functioning. Imaginary ideas about their need to speed up the metabolic process or to maintain proper blood sugar levels provide only new prospects for the development of obesity.
3. Do not eat at night. Evening meals and breakfast should be separated by at least half a day, because in the evening leptin "conducts" setting the rest of the hormones to the night recovery process and forced fat burning. Thus, eating dinner later than 3 hours before bedtime interferes with the beneficial work of leptin.

Note that mankind has only recently come to understand the importance of restoring the body's sensitivity to leptin, and this should be taken quite seriously.