When it comes to treating leptin resistance, there isn’t a pill yet. Therefore, you have to do it the old-fashioned way, with some willpower and a change in lifestyle, including diet and exercise. Unfortunately, you can never go back to your old lifestyle, and the longer you resist leptin resistance, the harder your body will fight back. You will, eventually, get used to it and be able to function normally without having too many cravings. Here are the ways you can battle leptin resistance long term.
1. Carbohydrate Restriction along with Fructose Restriction
Unfortunately, restricting just fructose intake may not be enough if someone is already obese or severely overweight. They may need to restrict carbohydrates altogether in order to lose weight.
The reason behind this is that restricting carbohydrates allows a person to burn off glycogens. There has also been another discovery in the scientific world that suggests glucose can be converted into fructose by our bodies. The study was conducted using healthy, normal mice. They were fed a glucose only diet, and at first they were healthy. Then, over time, they became obese and developed fatty liver, as well as insulin resistance and leptin resistance.
When mice that were unable to digest fructose were used and fed a carbohydrate diet, they were lean and healthy. They did not develop any complications, which suggest that carbohydrates can still cause fatty liver through conversion into fructose in the body.
Therefore, if you want to lose weight and keep weight off, avoid rice, bread, and other non-vegetable carbohydrates if you are insulin and leptin resistant. If you want to lose weight, restricting your carbohydrate intake will help you burn the fat faster and prevent any fructose from being created by your liver.
2. Table Sugar and High Fructose Corn Syrup
Most of the fructose that we consume on a daily basis comes from table sugar, which is also known as sucrose. Sucrose is glucose and HFCS combined. Whole fruits have very little amounts of fructose that people consume on a daily basis. Sucrose is table sugar, and it comes from sugar beets and sugar cane. It is a molecule of glucose and fructose bound together into a disaccharide. Therefore, one gram of sucrose is actually half a gram of fructose.
High fructose corn syrup is a mix of the fructose and glucose that are mixed together freely. The ratio can be different. In soft drinks, the amount of high fructose corn syrup can be around fifty-five percent fructose and forty-five percent glucose. Sometimes it can be sixty percent to sixty-five percent fructose. It’s a lot more fructose than people see with table sugar. Studies have shown that high fructose corn syrup causes a great increase in the level of fructose in the blood, as well as a higher uric acid count, and a higher rise in blood pressure, than sucrose.
High fructose corn syrup appears to be different than sucrose and it looks like it’s worse. Both of them are major sources of fructose, so both of them should be reduced. However, high fructose corn syrup is inferior to sugar.
3. Understand the Ramifications of a High-Fructose and High-Carb Diet
Scientists and the general public are finally beginning to understand that not all sugars are created equal and not all of them are processed the same way in the body.
Part of what makes the fructose so unhealthy is that it’s metabolized by the liver into fat, much more rapidly than with any other sugar. Recent studies have also shown that if someone is overweight or obese, their liver will convert some of the glucose they consume into fructose, even if they’re not consuming fructose from primary sources like high fructose corn syrup or sugar.
Therefore, if you’re overweight, you not only need to restrict fructose from your diet but also non-vegetable carbohydrates such as grains, rice, and potatoes in order to lose weight if you are leptin or insulin resistant.
Also, keeping a regular eating schedule is helpful. There have been many studies that also suggest adding intermittent fasting to an eating schedule, such as not eating breakfast, is actually more beneficial than harmful. For example, someone who is overweight may want to skip eating breakfast and start eating lunch at noon and ending with dinner around six or seven. After that, they should stop consuming anything but water until noon the next day.
There is currently a variety of supplements on the market that claim to have leptin in them, but they actually don’t. Instead, they have ingredients in them that may support healthy leptin levels in the body. These ingredients also help balance out other hormone levels, such as the thyroid, and optimize overall health so that the body can respond to the leptin in an appropriate manner.
Some of what the supplements contain is tried and true industry ingredients such as soluble fibers to make people feel full. Therefore, it might be better to just add insoluble fibers to your diet rather than take a supplement.
Supplements are something that you don’t want your body to come to rely upon, and when you consume them, you are missing out on all of the other great nutrients in the natural plants and protein you would be eating instead. So in general, eating a healthier diet and getting more exercise will help those who suffer from leptin resistance.