Chronic inflammation from low grade infections, autoimmunity, allergies, an unhealthy gut microbiome, chronic stress or an inflammatory diet etc can increase your risk of insulin resistance, leptin resistance and cortisol ( stress hormone) which increases belly fat, raises blood sugar and increases fat storage. Fat cells in those overweight, especially around the belly, produce inflammatory cytokines which keep the body in a continuous state of inflammation. This viscious cycle can make weight loss extremely difficult.
The key is reducing inflammation while increasing insulin and leptin sensitivity with an anti-inflammatory and low glycemic index/load diet.
Leptin resistance is when your leptin (one of the main appetite controlling hormones) signal is impaired so your brain thinks that you are starving and need to conserve energy. The result is uncontrolled eating and less energy to do exercise for burning fat.
What causes leptin resistance? As mentioned inflammation is one of the key factors along with loss of insulin and leptin sensitivity and free fatty acids which are elevated in obesity. A major contributing factor is a diet high in refined sugars and fructose. Fructose also generates more fat in the liver which raises free fatty acids and leads to fatty liver and leptin resistance. Fat can accumulate around your liver and effects liver metabolism and its ability to store sugar as glucagon after a meal. This also can lead to hypoglycemia between meals. Fructose according to a study done in 2013 "affects energy homeostatic regulatory pathways that predispose to excessive energy consumption and weight gain" This is not the fructose of whole fruit which contains fibre and antioxidants but rather the HFCS ( High fructose corn syrup) found in soft drinks, many commercial baked goods, cereals and other processed foods.
Other factors such as increasing soluble fibre found in nuts, oats, quinoa, yams, kumara, beets, apples and blueberries, getting enough exercise, quality sleep, reducing toxin load and managing stress are all important for balancing cortisol, insulin and leptin hormones.
The best way of eating to increase your sensitivity to insulin and leptin is an unprocessed, unrefined, low glycemic, high fibre and predominantly plant based diet high in anti-inflammatory and antioxidant foods which come from vegetables, fruits, herbs and spices. Consume healthy fats found in fish like wild salmon and sardines as well as nuts, seeds, virgin coconut oil, cold pressed virgin olive oil, hemp and flax oil and some fermented foods to support healthy gut bacteria: sauerkraut, kimichi, kefir etc. Avoid snacking between meals unless hypoglycemic, eat three moderate meals per day and always have protein for breakfast.
The top anti-inflammatory foods: pomegranate, cherries, green tea, flaxseed, blueberries, turmeric, wild salmon, kale and many more.
See the Anti-inflammatory food guide which you can order on our website http://www.betterbalance.co.nz
The key is reducing inflammation while increasing insulin and leptin sensitivity with an anti-inflammatory and low glycemic index/load diet.
Leptin resistance is when your leptin (one of the main appetite controlling hormones) signal is impaired so your brain thinks that you are starving and need to conserve energy. The result is uncontrolled eating and less energy to do exercise for burning fat.
What causes leptin resistance? As mentioned inflammation is one of the key factors along with loss of insulin and leptin sensitivity and free fatty acids which are elevated in obesity. A major contributing factor is a diet high in refined sugars and fructose. Fructose also generates more fat in the liver which raises free fatty acids and leads to fatty liver and leptin resistance. Fat can accumulate around your liver and effects liver metabolism and its ability to store sugar as glucagon after a meal. This also can lead to hypoglycemia between meals. Fructose according to a study done in 2013 "affects energy homeostatic regulatory pathways that predispose to excessive energy consumption and weight gain" This is not the fructose of whole fruit which contains fibre and antioxidants but rather the HFCS ( High fructose corn syrup) found in soft drinks, many commercial baked goods, cereals and other processed foods.
Other factors such as increasing soluble fibre found in nuts, oats, quinoa, yams, kumara, beets, apples and blueberries, getting enough exercise, quality sleep, reducing toxin load and managing stress are all important for balancing cortisol, insulin and leptin hormones.
The best way of eating to increase your sensitivity to insulin and leptin is an unprocessed, unrefined, low glycemic, high fibre and predominantly plant based diet high in anti-inflammatory and antioxidant foods which come from vegetables, fruits, herbs and spices. Consume healthy fats found in fish like wild salmon and sardines as well as nuts, seeds, virgin coconut oil, cold pressed virgin olive oil, hemp and flax oil and some fermented foods to support healthy gut bacteria: sauerkraut, kimichi, kefir etc. Avoid snacking between meals unless hypoglycemic, eat three moderate meals per day and always have protein for breakfast.
The top anti-inflammatory foods: pomegranate, cherries, green tea, flaxseed, blueberries, turmeric, wild salmon, kale and many more.
See the Anti-inflammatory food guide which you can order on our website http://www.betterbalance.co.nz
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