Are you one of those who avoid dinner or eat little prevent weight gain? Well, this, in addition to being counterproductive and creating an imbalance for your body, can directly affect ghrelin and leptin, two hormones that regulate appetite, food intake and energy metabolism. Although ghrelin stimulates hunger, leptin suppresses this.

At night, ghrelin levels typically increase and leptin levels decrease.so if we eat little dinner, it can make us hungrier after hours and encourage us to destroy the refrigerator before bed or at dawn, which can affect body weight and metabolic health. Therefore some forms regulate ghrelin and leptin at night they avoid extreme and restrictive dietsin addition to good sleep and stress management.

Contrary to what many believe, you shouldn’t skip dinner if you want to lose weight, as this may negatively affect your metabolism, glucose levels and nutrition. But You also shouldn’t eat too much. at night, as calories can be stored as fat.

It is best to have a light and balanced dinner, and also take care of your nutrition and help increase leptin levels eat at night A very versatile, filling and protein-rich food You probably eat it often, but you didn’t know how beneficial it can be for your body if you include it in your diet. dinners. To figure out!

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How to activate the hormone leptin to lose weight?

Leptin is obesity-related hormone, which arises as a result of the balance between calorie intake and energy expenditure of the individual. There are many factors responsible for regulating energy metabolism; however, The discovery of leptin prompted numerous analyzesfor example, developed by the University of Granada or another developed by the University of Rio de Janeiro, aimed at studying connection between leptin and obesity for its preventiongiven its anorectic effect and influence on energy intake and expenditure.

Therefore, in order to activate leptin and thereby promote weight lossThere are several important rules that you should include in your lifestyle:

• Avoid very low-calorie diets or intermittent or long-term fasting unless you are under the supervision of a doctor or specialist, as these can lower leptin levels and make weight loss more difficult.
• Eat food that improve leptin sensitivity and aid natural leptin production, such as those rich in fiber, protein and healthy fats.

• Avoid Carbs simple, refined and hidden sugars, which can increase insulin levels and therefore interfere with leptin production.
• Reduce your sweetener intakebecause they inhibit leptin receptors and increase ghrelin receptors.
• Control stress, avoid alcohol and sleep wellas they can affect hormonal balance and appetite.
• Practical exercises, since with a sedentary lifestyle, leptin production decreases. When you don’t exercise enough, you produce less leptin and increase ghrelin levels, making you hungrier throughout the day and more likely to eat more.

What foods increase leptin levels?

In addition to following some lifestyle recommendations, it is important to know type of food this may help us increase leptin production or sensitivity. It’s worth remembering that no foods containing leptin; However, some have the ability to alleviate them natural production as part of a complete nutrition plan, and not in isolation, in the body. This:

• Whole grain products. For example, brown rice, oats or flax seeds.
• Soybeans and some legumes. They are rich in lectins – proteins that bind to leptin receptors and enhance their satiating effect. They are also an excellent source of plant-based protein.
• Fish. It is one of the foods richest in omega-3 fatty acids, which are associated with leptin regulation and reduced resistance leptin in the body in studies like this one published in “National Library of Medicine”. Some examples of blue fish: salmon, tuna, sardine or mackerel.
• Seed oils. Like fish, they are a good source of essential fatty acids such as omega-3 and omega-6, which help improve leptin function. Some examples: flaxseed oil, hemp oil or chia oil.
• Nuts. It is a highly nutritious and energy-packed food containing healthy fats such as omega-3, protein or fiber, Therefore, they may help increase feelings of fullness and improve leptin sensitivity.
• Squirrels. Food rich in proteins, can be very filling, speed up metabolism and promote more efficient functioning of leptin regulating energy consumption. Some examples are meat, eggs or dairy products.
• Fruits and vegetables: This is a very healthy and low calorie food that can help us. reduce calorie intake and body fat levels and therefore help improve leptin sensitivity.

What food to eat for dinner to increase leptin levels?

I’m sure you’ll use it for dough some dishes, prepare traditional recipes such as salad or potato omeletand even to accompany classics combination plate. And alone or with other ingredients, egg This is a very healthy food that you should include in your lunch as it can increase leptin, a hormone that reduces hunger.

• This is food very rich in high quality complete proteins, which have a great satiating ability, reduce the feeling of hunger and speed up metabolism; and in additional nutrients such as vitamins, iron, minerals and healthy fatswhich come off the yolk.
• yolk contains a substance called lecithin, which can increase leptin production in the body. In addition, it is rich in protein, iron and vitamin B12.
• The egg also contains Hilla nutrient that helps regulate fat metabolism and prevent leptin resistance. It is also an important nutrient that the brain and nervous system use to regulate memory, improve mood and promote muscle control, in accordance with National Institutes of Health.
• Improves health of skin, hair and nailsdue to its biotin content.
• Protect your eyesightfor its content of lutein and zeaxanthin, two antioxidants that prevent eye damage from sunlight.

What’s the best way to eat eggs?

The best way to consume eggs depends on each person’s preferences and needs, but in general it is recommended to consume eggs either hard-boiled or boiledAlso the use of vegetable oil or butter is avoided which can increase calories and saturated fat.

You can also eat scrambled eggs or omelet, if you are using a non-stick pan and adding a little oil. In case you find yourself in weight loss process, avoid eating fried or battered eggssince these cooking methods involve greater absorption of fat and calories.

How many eggs can you eat a day?

Although there has been a popular myth that eating eggs every day is bad for your health, the WHO has debunked it. The World Health Organization recommends consuming at least 1 egg per day for the general population and approximately 3–4 times per week in people with high cholesterol due to its great nutrient potential.

Likewise, the Spanish Heart Foundation recommends consuming between 3 and 5 eggs per weekand reduce your intake to 2–3 whole eggs (white + yolk) in case of high blood cholesterol, or 2–3 yolks and 4–5 whites per week.