To say that calories go in and out is a very simplified statement. If you really want to curb those cravings and tame your appetite, they have to increase your levels of leptin, the hormone that tells your mind that you're full. When leptin levels are very low, you can eat and eat and eat and still feel hungry. With some modifications in your diet and lifestyle, it is possible to increase these levels in your system (as long as everything works well).
• Limit your fructose intake. It's time to let science be the boss: fructose inhibits leptin receptors.There is no way to deny that fact. You may have a lot of leptin in your body, but if it can't be detected and identified, it won't do you any good. Therefore, reduce the consumption of fructose, specifically syrup or corn syrup with high fructose content, so that your body can do its job.
• Say no to simple carbohydrates. It was time for us to get used to this idea, don't you think? The fact is, simple carbohydrates (refined, sugary, and usually white) maximize insulin levels, which in turn leads to resistance and interferes with your leptin production. So white bread, white rice and all those pastry delicacies that call you, are now on the list of forbidden things (that's the technical term).
• Avoid intense calorie restrictions. Some people tell you to cut calories almost entirely. You can do it if you want to, but be sure not to send signals to your body that you're starving. If you don't get enough nutrients, your body will start to stop working and your hormones will go haywire. And as if that were not enough, you will need incredible willpower because you will be very hungry. It is not a good way to start if you want to be successful.
• Lower your triglyceride levels . If you eat a diet designed to lower your triglyceride levels (a type of fat molecule that circulates in the bloodstream), this will also increase sensitivity to leptin. This involves reducing sugary foods, alcohol, carbohydrates, and saturated and trans fats.
• Don't follow a yo-yo diet. Really. Do not do it. This type of diet only messes up your metabolism and your hormones, leaving a permanent mark ; and you end up re-gaining what you lost weight or even more! Choose a diet that is sustainable and healthy. Much research indicates that diet is responsible for your success or failure; your body cannot withstand starvation attacks between junk food attacks. You just can't keep up with that rhythm.