Leptin - Can this hormone help you lose weight?
What is leptin?
Leptin is a hormone that, among other things, regulates food intake and thus plays a very important role in the regulation of body weight. Leptin is called a proteohormone, which means that it is built from more than 100 different amino acids.
The formation of the so-called “satiety hormone” is carried out by our fat cells. These fat cells (also called adipocytes) also bring the hormone into our bloodstream. As a result, the more fat cells, in the form of fat deposits, that are present in the body, the more the leptin level is influenced.
The decisive factor for the level of leptin in the blood is the level of stores in fat cells from food intake. The satiety hormone leptin was discovered in 1994 and has been intensively researched since then.
How does leptin work?
Like all hormones, leptin acts as a messenger, which is released from the place of production, the adipocyte, and reaches its target cells by means of the bloodstream in order to trigger a certain effect there. The target cells of the leptin secretion are located in the hypothalamus, a vital part of the brain.
But when is leptin released and what effect does this have? As already mentioned, the level of leptin is directly related to the existing fat deposits – the more fat cells, the more leptin can be produced – and accordingly, it provides information about the available energy reserves and condition of the body.
After you have eaten, the fat cells release a lot of leptin. The leptin circulating in the body which, as mentioned, acts as a messenger, can then bind to the target receptors in the hypothalamus. In the hypothalamus, leptin has two different places to “dock”, where it triggers two different processes. It can activate receptors that produce appetite suppressant neurotransmitters or it can activate receptors that inhibit appetite stimulating neurotransmitters.
The purpose of the signal forwarding is to trigger a feeling of being full. Leptin therefore signals to the brain that no further food intake is necessary. This is to prevent excessive eating. Accordingly, the nickname satiety hormone is derived from the action of leptin.
Losing weight with leptin
Since leptin is commonly known as a satiety hormone and has a regulating effect on food intake, the question arises to what extent the hormone can be helpful in the weight loss process. Does leptin help to achieve better weight loss results or are the influencing factors much more diverse?
What hormones are needed to lose weight?
Hunger and satiety are subject to a complex network of metabolic processes, all of which are mainly regulated by the release of various hormones. In order to lose weight successfully, a calorie deficit is always necessary. In addition, it is important to take the roles of various hormones into account when trying to lose a few pounds and feel as few negative effects as possible, such as cravings.
Hormones, such as leptin, ghrelin and insulin, that influence your feeling of satiety and hunger and are therefore important factors for achieving your desired weight.
The function of leptin as a satiety hormone is known to you after reading the first section. However, how does this affect weight loss?
For successful weight loss, a calorie deficit is necessary along with a reduction in fat deposits (less fat per fat cell) in the body, consequently, the leptin levels in the blood also decrease. The hypothalamus no longer receives a signal from the leptin and the feeling of being full does not set in. In order to lose weight successfully, it is important to maintain a constant leptin level, otherwise the dreaded cravings will occur. Tips and tricks for a regulated leptin level are given below.
Ghrelin levels
Ghrelin is commonly referred to as the hunger hormone and thus the opposite of leptin. The release of ghrelin causes a feeling of hunger and signals that food should be ingested. However, ghrelin is not produced by the fat cells of the body, but by the gastric mucosa and pancreas and released into the bloodstream.
Ghrelin is also a metabolic hormone and keeping the level constant contributes significantly to the success of the weight loss plan. Foods with a low energy density (high volume and fibre content) can contribute to a consistent ghrelin level. A lack of sleep is also a factor that has a negative effect on ghrelin levels. Too little or poor sleep can therefore make you feel hungry.
Insulin
Another important hormone that influences the success of weight loss and is closely linked to the level of leptin is insulin.
Insulin is also released in connection with food intake. Carbohydrate rich foods cause an increased production and release of insulin to help the fat and muscle cells to absorb the glucose available in the blood after eating. By absorbing the glucose into these cells, the blood sugar level is lowered. Insulin is therefore primarily used to control the blood sugar level. Strong fluctuations in the blood sugar level also cause cravings, which are a hindrance to losing weight. If you want to know more about the blood sugar level, as well as the effect of insulin and what effects the hormone insulin has on losing weight, then click here.
Complex metabolic processes regulate weight loss, important hormones are, for example, leptin, ghrelin and insulin
How do leptin levels increase?
The leptin level determines the degree of satiety, by docking the hormone to the specific target cells in the hypothalamus. The amount of leptin circulating in the body is proportional to the fat mass and thus important to the body’s general condition. The release of leptin and regulation of its level can be influenced by various factors.
What factors affect the level of leptin in the blood?
The level of leptin in the blood is proportional to the existing fat deposits of the body, and therefore influenced by the existing energy reserves. Extreme diets, with an high calorie deficit and additionally the removal of almost all carbohydrates from the diet, cause leptin levels to drop sharply and cause cravings.
It is therefore very important to pay attention to the leptin level in order to see weight loss progress. What factors should be taken into account to keep your hormones in balance?
The most important factors are diet, exercise and sufficient sleep. Another important factor is the functionality of the receptors to which the leptin “docks”.
A permanently high leptin secretion causes the target cells in the hypothalamus to become resistant to the stimulus of the hormone. There is no feeling of being full. This also explains the paradox that several overweight people, despite high leptin levels, feel hungry or do not automatically lose weight.
What foods stimulate leptin production?
Unfortunately, there are no foods with a natural leptin content. The hormone is produced and released by the body’s own fat cells.
However, there are various foods that promote the release of leptin. And thus can help you lose weight by giving you a longer-lasting feeling of fullness and reducing your appetite.
A table of foods that stimulate the release of leptin:
- Whole grains: wholemeal bread, whole grain pasta or rice
- Vegetables rich in fibre and antioxidants: spinach, broccoli or legumes
- Citrus fruits
- Sea fish: salmon or tuna
- Vegetable oils
In general, a balanced healthy diet and avoiding fast food will help to keep the hormone balance constant
Does leptin supplementation help?
The so-called leptin resistance refers to the phenomenon that, despite a high concentration of leptin in the blood, there is no feeling of satiety. It is suspected that the target cells in the hypothalamus become resistant to the stimulus of leptin, similar to insulin resistance.
Supplementation, i.e. additional intake of the hormone to boost fat burning and still suppress the feeling of hunger, sounds like a tempting idea. This additional intake and thus an increase in the leptin level would, conversely, very likely lead to an induced leptin resistance.
It is much more important to sensitize the target cells in the hypothalamus to the signal of leptin. This is because the feeling of being full mainly depends on how well the various target receptors in the hypothalamus register the signal of the messenger substance.
An additional intake of leptin preparations is therefore not recommended, the factors of diet, exercise and sleep prove to be much more effective in order to maintain a constant leptin level and to sustainably improve the function of the receptors.
Leptin supplementation has the opposite effect on weight loss by causing leptin resistance
Conclusion - Is the satiety hormone leptin helpful in losing weight?
The satiety hormone leptin certainly has an influence on the metabolic processes and regulation of food intake. However, it is not enough, to only consider leptin as a factor in the weight loss process.
Losing weight is a multifaceted process, embedded in complex metabolic processes. Other important hormones, such as ghrelin or insulin, should not be ignored.
It is important to get and keep your hormone balance in check with the help of good eating habits, exercise and sufficient sleep so that a consistent leptin level is achieved and leptin resistance is prevented. By doing this you can prevent cravings and increase your chances of losing weight successfully.
Frequently Asked Questions
What is leptin?
Leptin is a proteohormone, which, among other things, regulates food intake and thus plays a very important role in the regulation of body weight. The formation of the so-called satiety hormone and release into the bloodstream is mainly accomplished by the fat cells, which are also called adipocytes. Leptin signals to the brain that no further food intake is necessary. This is to prevent excessive eating, i.e. eating more than the body needs.
What hormones are important for losing weight?
Hunger and satiety are subject to a complex network of metabolic processes, all of which are mainly regulated by the release of various hormones. In order to lose weight successfully, a calorie deficit is always necessary. Hormones, such as leptin, ghrelin and insulin, that influence your feeling of satiety and hunger and are therefore important factors for achieving your desired weight.
Leptin Supplementation for Weight Loss?
Supplementation, i.e. additional intake of the hormone to boost fat burning and still suppress the feeling of hunger, sounds like a tempting idea. This additional intake and thus an increase in the leptin level would very likely lead to an induced leptin resistance and would no longer have a positive effect on increasing the feeling of being full. It is not enough to only look at leptin in the weight loss process.
