How To Raise Leptin Levels

If you feel sluggish or need to lose a few pounds, you may need to boost your body's production of leptin. A hormone that helps regulate appetite, leptin lets the brain know when there is enough fat stored in the body. When you gain weight, the leptin in your body stops working properly, and you become resistant to the signals leptin sends. This resistance leads to additional weight gain, and makes weight loss all but impossible, says Dr. Scott Isaacs, author of "The Leptin Boost Diet." Balancing this hormone may lead to weight loss, greater vitality and improved health.

Step 1

Eat more fiber to boost leptin. Fiber expands in your stomach, causing you to feel full and consume fewer calories. When you are full, your intestinal hormones signal the brain to produce more leptin. High-fiber foods include whole grains, beans, broccoli and apples. With 9g of fiber per 3-oz. serving, a bowl of oatmeal is a good source of dietary fiber.

Step 2

Sleep more to raise your leptin levels, says researcher Eve van Cauter of the University of Chicago. When you don't get enough sleep, your body produces less leptin. This drop in leptin triggers hunger signals in the brain that can cause you to overeat.

Step 3

Consume as many fruits and vegetables as you can to increase leptin production. Eating between five and 10 servings of fruits and vegetables each day can boost leptin by signaling the brain that you have had enough to eat. Low in calories and high in water and fiber, fruits and vegetables allow you to eat a great deal and still lose weight.

Step 4

Eat a diet rich in omega-3 fatty acids to boost leptin. People who are overweight release too much of a group of molecules that the body uses to combat inflammation. These molecules reduce leptin's ability to communicate with the brain and are the primary cause of leptin resistance. Omega-3 fatty acids decrease the production of these molecules by reducing inflammation in the body. Foods high in omega-3 fatty acids include walnuts, salmon, mackerel, trout, flax seeds, summer squash and kale. With 0.21g per cup, cauliflower is an excellent source of omega-3 fatty acids.

Step 5

Stop eating after dinner, says Byron J. Richards, nutritionist and author of "The Leptin Diet." Increased leptin production in the evening can cause you to feel hungry even when your stomach is full. Resisting the urge to snack before bedtime can help you lose weight by boosting leptin levels and maximizing your body's peak fat-burning hours.

Tips and Warnings

Take a fiber supplement before your meal. This will help you satisfy your hunger with fewer calories and boost the leptin in your body.
Fatigue, weight gain and other signs associated with leptin resistance could be a sign of something more serious. Talk to your doctor if these symptoms persist.