To lose weight, you must first enjoy being “thin”! 5 must-eat foods for leptin

The year is coming to an end and restaurants have already been fully booked for New Year's Eve. Why is it that some people go to all-you-can-eat restaurants and eat whatever they want without gaining weight? Some people gain 1 to 2 kilograms of weight after one meal? In fact, the difference between the two is that people who easily gain weight lack the hormone "leptin" in their bodies. WHO suggests that as long as you give up some bad habits and consume 5 foods rich in leptin, you still have a chance to control your weight.

Just consuming 500 ml of whole milk every day can increase the leptin concentration in the body by 30% within 1 month.

What is Leptin? Leptin is a hormone produced by fat and is mainly found in white adipose tissue made by fat cells. It can also be produced from brown adipose tissue, including the placenta, ovaries, skeletal muscle, stomach, mammary epithelial cells, bone marrow and liver. Leptin is responsible for regulating energy intake and energy expenditure.

Low leptin levels lead to fat accumulation and obesity

In 2007, American biologist Douglas Coleman discovered the real key to obesity: people with high leptin levels have high metabolism and can inhibit fat synthesis; on the contrary, too low leptin concentration will lead to fat accumulation and weight gain. If obese people can effectively absorb leptin, it can promote fat burning and they also have the opportunity to lose weight.

Most people can maintain a normal weight because their energy intake and expenditure are balanced; energy intake and expenditure are regulated by the hypothalamus. Leptin happens to act on the receptors of the hypothalamus in the brain to suppress appetite. Once leptin is lacking, food intake cannot be controlled, leading to obesity.

WHO recommends: TOP 5 foods rich in leptin

The World Health Organization (WHO) recommends the following TOP 5 foods rich in leptin, which can be used as a reference for daily weight adjustment:

★Leptin No. 1: Milk

Nutrition experts at the University of Nottingham in the UK have discovered that dairy fat is the biggest contributor to the secretion of the satiety hormone leptin. As long as you consume 500 ml of whole milk every day, the leptin concentration in the body will increase by 30% within 1 month.

Studies have shown that eating two eggs a day can increase your satiety index by 20%.

★ Leptin No. 2: Bitter Melon

Researchers from the World Health Organization pointed out that bitter melon contains high-energy lipolytic hormone, which is also a type of leptin. Long-term consumption can reduce the absorption of saturated fatty acids by 40%. If you don’t like the bitter taste, you can soak the bitter melon slices in salt water for 4 to 5 minutes to remove the bitterness.

★Leptin No. 3: Eggs

Studies have shown that eating two eggs a day can increase your satiety index by 20%. Japanese nutrition experts have also found that eating eggs and soybeans at the same time can increase the absorption rate of amino acids in the body. In addition, the best time to eat eggs is in the morning, at 8 a.m. every day. The synthesis rate of leptin is about twice that of the evening.

★ Leptin No. 4: Apple cider vinegar

The pectin component in apples and the enzyme in vinegar interact with each other, which not only cleans the digestive tract, but also allows the body to produce potassium ions that inhibit high blood pressure and promotes the synthesis and secretion of leptin. However, if gastric acid secretion is excessive, it is not advisable to choose apple cider vinegar for weight loss, as it will unbalance the acidic environment in the stomach, causing indigestion and increasing the possibility of weight gain.

★ Leptin No. 5: Almonds

Almonds are rich in the mineral magnesium, which can stabilize blood sugar and increase leptin in the blood. American nutrition experts point out that the components of almond cell walls can also reduce the body's absorption of fat, allowing leptin to have the greatest effect when the diet is balanced.

Regular exercise is still necessary to control weight

According to research, for every 1% increase in leptin in the body, the fat burning rate in cells increases by 3%, and the average body weight decreases by 0.37 kg. However, simply consuming foods containing leptin is not a complete solution; studies have shown that continuous and regular exercise can also help maintain normal leptin concentrations in the body. Therefore, there is no shortcut to controlling weight. In addition to diet, regular exercise is also necessary to achieve the goal.

★"Overeating is the root of evil!" 》Anti-leptin is at work