This is how you can make simple lifestyle changes to lose weight permanently. Effect of foods and exercise on hormones that influence food intake and energy expenditure. Recognize effect of Leptin on your diet program.

1. Optimize Your Fat-Store
Keeper
To Lose Weight Permanently

3. Leptin and Starvation
* Leptin plays a critical role in the adaptive
response to starvation
* Leptin levels change more when food intake
decreases than when food intake increases

4. Leptin is a hormone made by fat tissue in an
amount that is proportional to fat mass.

5. Leptin decreases hunger, suppresses appetite
and food intake through its effect on the
hypothalamus

6. When fat mass shrinks, plasma Leptin levels
fall, appetite is stimulated and energy
expenditure is suppressed until original fat
mass is restored.

8. * Leptin levels in the blood are higher between
midnight and early morning
* Leptin amount can be modified by meal
timing

10. Leptin amount is affected by decreased food
intake more than by increased food intake

11. Leptin level is decreased after short-term
fasting (24-72 hours), even when changes in
fat mass are not observed.

12. Leptin is chronically reduced by physical
exercise training.

13. Leptin Resistance is a Reaction to
Food Manipulation
Energy-dense, low-nutrient foods like soda,
refined flours, candy or sugar will lead to
Leptin Resistance

14. Although Leptin reduces appetite as a
circulating signal, obese individuals generally
exhibit an unusually high circulating levels of
Leptin (They are resistant to the effects of
Leptin).

15. In Leptin Resistance, the body does not
receive a signal of satiety after eating

16. When you lose weight your body becomes
more sensitive to Leptin.

17. Leptin resistance in obese individuals is likely
to be due to a post leptin-receptor defect

18. What Can Food Do For Leptin

19. Monosodium Glutamate (MSG)
MSG suppresses Leptin. Avoid MSG.

20. Fructose

21. * Fructose is present in soft drinks, snack
foods and fruits especially fruit juice
* Fructose prevents Leptin from elevating to
normal after a meal

22. Omega 3 Foods

23. Omega-3 fatty acids decrease the production
of a group of molecules the body produces to
combat inflammation. These molecules reduce
Leptin’s ability to communicate with the brain
and they are primary cause of Leptin
resistance.

24. Inulin Rich Foods

25. Leptin imbalances have been observed in gut
disorders like colitis.
Foods containing inulin: (garlic,onions,leeks,
artichokes,bananas) feed good gut bacteria,
promoting their replication which heals the
gut.

26. Very Low Calorie Diets
Avoid creating a famine inside your body, in
order to guard against rebound weight gain.

27. Animal Protein
Protein improves Leptin sensitivity

28. The major physiological role of leptin is
suggested to be not as a “satiety signal” to
prevent obesity in times of energy excess, but
as a “starvation signal” to maintain adequate
fat stores for survival during times of energy
deficit.

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