Eating a concentrated starch dinner will accelerate the secretion of leptin and make people lose weight faster?

Should you eat starch during weight loss? How to eat starch? This has always been a common question for those who want to lose weight; and recently there has been a rumor circulating on the Internet that "consumerizing all starchy staple foods at dinner can promote the secretion of leptin and make people lose weight faster." What exactly is leptin and is it real? Let professional nutritionists answer them one by one!

Can Leptin Help Suppress Appetite? The human body’s self-feedback regulation mechanism!

Nutritionist Liang Jiawei said that before discussing whether concentrating staple food entirely at dinner can promote leptin secretion, it is better to first understand what "leptin" is. Leptin is a hormone that is secreted by fat cells to control appetite and prevent obesity, making people less likely to feel hungry and reducing their appetite.

Therefore, in theory, the concentration of leptin in human blood is directly proportional to the amount of body fat. The body of an overweight person should secrete more leptin to help regulate and reduce excessive appetite; that is, the fatter the person, the higher the concentration of leptin in the blood, and vice versa.

There is a lot of knowledge behind leptin secretion! Stress and lack of sleep can easily disrupt its function

However, it is worth noting that modern people suffer from stress in life, poor sleep quality and unbalanced diet, which often disrupts the normal operation of the human hormone and endocrine system. Over time, it can easily block the body's self-feedback mechanism that should have been activated, causing leptin to be unable to be secreted and a sharp drop in concentration; this in turn stimulates the central nervous system to increase appetite, causing the metabolic rate to drop and energy consumption to decrease. If you don't exercise proper restraint and avoid certain foods in your daily diet, you will easily fall into a vicious cycle and become fatter and fatter.

In order to maintain normal brain function, it is not recommended to limit starchy foods to less than 50 grams per day, so as to avoid insufficient carbohydrate intake, which will cause brain nutrient deficiency, resulting in problems such as decreased attention, inability to concentrate, and increased fatigue!

Therefore, if obese people want to lose weight effectively and successfully, it is very important to adjust their improper diet and lifestyle to increase the secretion of leptin! Nutritionist Liang Jiawei pointed out that the secretion of leptin, in particular, has the characteristic of changing regularly during the day and night. Once the regularity of secretion is disrupted, it will affect the body's functions and lead to obesity.

Nutritionist Liang Jiawei recommends that friends who want to lose weight but are worried about gaining weight should try to maintain a regular lifestyle, relieve stress moderately, follow the daily dietary guidelines recommended by the Ministry of Health and Welfare, and maintain a balanced diet, which will naturally allow the body's leptin to function normally.

Will eating all starch for dinner help you lose weight faster? Be careful as long-term exposure may increase the risk of "ketoacidosis"!

As for the popular saying that "changing the time of starchy food intake and concentrating it on dinner will help leptin secretion", is it true? Nutritionist Liang Jiawei pointed out that starch (carbohydrates) is not only one of the three essential nutrients for the human body, but also the most economical dietary source of sugar intake and human calories. Concentrating starch consumption at dinner may indeed change the secretion of hormones such as leptin in the body, reduce appetite during the day, and reduce additional calorie intake. At the same time, because the sugar intake during the day is not enough for the normal functioning of physiological functions, the human body starts the "ketosis effect", converting fat into ketone bodies for energy consumption, which seems to help reduce body fat.

If the above diet is adopted for a long time, a large amount of ketone bodies will be produced which cannot be absorbed and used by the human body. If people do not drink enough water or have metabolic abnormalities, ketone bodies may not be effectively excreted by the body, increasing the risk of "ketoacidosis", causing dehydration, dry mouth and other uncomfortable symptoms. Not only will they fail to lose weight, but they may also cause a burden on the liver and kidneys, which should not be underestimated!

The secretion of leptin has the characteristic of changing regularly during the day and night. Once the regularity of secretion is disrupted, it will affect the body's functions and lead to obesity.

Don’t underestimate the importance of starch! Less than 50 grams per day, fatigue and poor concentration

Nutritionist Liang Jiawei emphasized that if you want to lose weight healthily without hurting your body, you should consume various nutrients in a balanced manner without any bias. In particular, do not avoid taking starchy foods, which provide an important source of energy for the human body, for fear of gaining weight; or, do not limit the amount of starchy foods you eat!

In particular, in order to maintain normal brain function, it is not recommended to limit starchy foods to less than 50 grams per day, so as to avoid insufficient carbohydrate intake, which will cause brain nutrient deficiency, resulting in problems such as decreased attention, inability to concentrate, and increased fatigue!

How to distribute starch intake? Normal adults should consume 50-60% of total calories

Losing weight is a comprehensive plan. Depending on your individual work and rest habits, there is no specific time that is best for eating starch! For healthy adults who are moderately active, the recommended daily calorie intake is 30 to 50 calories per kilogram. Among them, starch should account for 50% to 60% of the total calories. For example, for a healthy adult weighing 60 kg, the recommended daily calorie intake is 1,800 calories, and the recommended amount of starch is 225 to 270 grams.

If you really want to lose weight but don't know how to allocate your nutritional intake, you might as well consult a professional doctor or nutritionist to arrange the appropriate total amount and distribution of starch according to your personal physiological condition and needs. In addition to dietary selection and calorie restriction, moderate exercise and fitness are the only way to maximize your weight loss results!