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Nutrition

What we need to know about leptin

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Most traditional or commercial weight loss programs focus on calories, they make you follow diets too low in calories and the workouts are based on cardio or circuit training to lose as much weight as possible but when you stop following the program you start gaining all the weight back and the reason is simple, hormones and metabolism.

Our goal is to help you get an amazing physique and sustain it effortless and to do that we need to focus on what matters which is increasing metabolism and managing our hormones in a good way, leptin is one of those hormones.

Leptin is the satiety hormones and it´s job is to tell us when we´ve eaten enough and we need to stop. This hormone can be triggered by several factors and if we triggered it the wrong way by doing the wrong things then it won´t be doing its job effectively and some of our unhealthy habits are causing problems  like lack or poor quality sleep, which reduces leptin which is why we are hungry and have more cravings during the day and this is one of the short term effects of poor sleep.

When leptin is low it won´t send the message to our brain that we are full and we need to stop eating, on the contrary we will eat more in each meal and we´ll feel hungry throughout the day this is why weight gain is related to lack of sleep.

Our weight more specifically body composition. Fat cells increase leptin so the more fat we have the higher this hormone will be.

As with insulin there´s something called leptin resistance which is when our body produces too much leptin in this case the fat cells when we are obese or overweight and it gets to a point where the receptors block all that leptin so it can´t do its job and instead of getting signals that we are satisfied we feel hungry.

So as you can see, weight loss is not as simple as eat less and move more, there are other things that come into play, what you can do to improve leptin if it´s low is start by getting enough good quality sleep every night, this is a simple tool that gives a lot of benefits and makes everything easier.

If you are overweight the best thing you can do is reduce insulin, we´ve talked about insulin in other posts and by improving insulin is easier to burn fat, when you start losing weight and getting rid of that excess fat, leptin also start to lower, you can do this by trying some type of intermittent fasting like limiting your meals to 2 meals per day in an 8 hour window, another way is by reducing carbohydrates and follow a low carbohydrate, moderate and high fat diet like ketogenic for a period of time. Exercise also helps lower insulin specially HIIT.

What I recommend if your nutrition program is based on unhealthy foods, you´ll need to eliminate those unhealthy foods and focus on eating meals cooked with fresh ingredients and try intermittent fasting, go for 2 meals a day you can have breakfast and lunch or lunch and dinner. Do this for 4 to 6 weeks and see the results and how you feel.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

This approach to nutrition will make everything easier

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There are so many diets nowadays and every day a new one is out and actually all those diets are nothing more than different macronutrient ratios and we all get crazy trying to find which one is the best to help us lose weight as fast as possible.

Have you ever followed a diet to lose weight? I bet you have, for how long were you able to follow it? I´ve also tried to follow some diets, I´ve tried many of them but I couldn´t stay on track for more than 2 weeks in any of them, the reason?… I love food!!

Let´s go back some years ago when processed food was not everywhere, people used to buy fresh local ingredients and cook meals and dishes with them, most of their meals were based on real fresh food and since people used to cook more, they spend more time with family, all the family sat together at the table to have dinner and share their days.

Fast forward to today, there´s processed food everywhere, this processed food is full of sugar, trans fats and chemicals. People don´t cook as much as some years ago, actually the younger the guys the less they cook and since we´re bombarded with highly processed foods our diet is based on them.

The goal of food is to give nutrients to our body, food is fuel for our body, if we want our body to function at peak we need to give it the nutrients it need. Most processed foods do not have nutrients instead they are loaded with sugar and chemicals that our body do not know how to use.

I think we got everything wrong, we focus a lot on which diet is the best but we forget about the single most important thing, our diets are based on unhealthy processed foods, if we can only make a change in our eating habits and focus on eating more real fresh foods and less processed foods this will give us amazing results.

There´s no reason to follow strict low calorie diets if we´re eating a lot of unhealthy foods, there´s no reason to eliminate healthy options of macronutrients if we´re still eating junk. It´s not about counting calories or points, we´re here to enjoy life as much as possible and for me food is a huge part of everything life has to offer. If we focus on what matters which is giving nutrients to our body and avoid unhealthy processed foods we have a lot more freedom to try different dishes as long as they are cooked with fresh ingredients.

My approach to nutrition is to eat dishes or plates cooked with real, fresh, natural ingredients and avoid as much as possible all sweets, junk, processed and fast food. I know this may sound crazy but it´s the best way to get in the best shape of your life, sustain it and do it effortless.

Food is part of the culture and traditions of each country, there´s a piece of history on every plate.

There´s no way we can learn and know about each country if we´re following any diet that restrict some macronutrient which will only overcomplicate things and make it harder to stay on track when we´re out with friends or family.

Avoiding unhealthy foods which we all know which one they are and focusing on eating healthy foods which we also know which ones is the first step, once you get used to that step you can start adjusting macronutrients according to your goal. At this point your diet is based on healthy foods and you just make the adjustments necessary by decreasing carbohydrates, increasing protein or you can take it further and try ketogenic. Or if you are like me you can stick with the easiest nutrition plan, eat dishes or plates cooked with real fresh ingredients and enjoy!!

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam