This is the best news ever! One more hormone talk, BUT you get a cheat meal! And I promise you can understand this😊⬇️
Leptin is a hormone, secreted from fat cells.
High leptin = we have fat, yay! = burn it up = you don’t need to eat more
Low leptin = low on fat = this guy needs to eat more food = don’t burn anything, keep the fat!
What signals leptin?
-Having more fat = more leptin
-Eating a lot in one sitting = more leptin
Remember insulin resistance? There’s also leptin resistance. Same exact concept:
If you have high leptin constantly, eventually the brain doesn’t register it, and thinks you’re starving. So metabolism slows & you hold on to fat while signaling hunger to eat even more!
So most obese people have secreted so much leptin that now they can’t register it. Although they desperately do need to burn fat and lose weight, the body thinks there’s no leptin = we must hang on to all the fat! Don’t burn it. Just another reason that fat won’t budge.
How to fix leptin levels?
-Eat anti-inflammatory. Inflammation clouds the brain’s ability to see leptin
-Exercise to help inflammation
-Sleep = HUGE role in healthy levels of leptin
Like insulin, leptin should have a healthy rise and fall. Chronically high will cause leptin resistance, chronically low will slow metabolism etc.
Consuming too little calories messes up your leptin. If you’re restricting calories, you want to have a “cheat meal” once a week or every 2 weeks. To raise leptin to signal that you’re not starving and it’s okay to burn calories!
What to eat?
This is one of the rare times I will say low-fat is good! Fat slows down leptin signaling in the moment. You want high carb, not high sugar. Starches super signal leptin👍🏼. And definitely get calories up to maintenance.
The body needs to know it’s not starving. It only holds onto fat if it thinks it is. Many people experience a “whoosh” of weight dropping overnight when their body finally feels fed.
Just make sure you enjoy that cheat meal to the fullest. Be blissed out. Fill your body with happiness hormones and de-stress. If you feel guilty and stressed from it, you’re not gonna get the benefits!😽🍰🍩🍕🌮🍭