Did you ever wonder why it is easier to gain weight as compared to keeping it off? The key to this is in the fat cells where a powerful hormone is produced called leptin. Leptin signals the brain to regulate the metabolism in order to store or to burn fat.
85% of people who lost weight, end up regaining weight because the “metabolic thermostat” of the body, leptin, is reset upward automatically. When people lose weight, leptin production decreases, which causes people to regain the lost weight. This protein hormone is derived from fat cells so when you lose fat, leptin levels drop. When you gain fat, leptin levels rise. Once leptin is secreted by your fat cells, it travels to the hypothalamus; which controls eating behavior. Once it's there, leptin activates anorectic nerve cells, which decreases your appetite. At the same time, leptin stops cells from stimulating your appetite. To put it simply, when leptin levels drop, you get hungry. When they go up, you feel full. Leptin communicates directly to your brain, telling the brain how much fat is in storage. It controls appetite, energy, and metabolic rate. Leptin problems are the primary reason for food cravings, overeating, slow metabolism, food obsession, and heart disease. (above chart from Here)
You’d think that having extra fat stores create more leptin, but that is where an interesting mystery comes into play. 98% of those who are significantly overweight are leptin-resistant. Most defects in leptin signaling may lead to obesity, overeating and less energy expenditure. Leptin-resistance is similar to insulin-resistance in that it occurs after being overexposed to high levels of the hormone. At this point, the body no longer responds to the hormone. Much like high blood sugar levels result in surges in insulin, sugar metabolized in fat cells causes the fat to release surges in leptin. Over time, leptin-resistance may develop.
The best way to reduce your chances of diabetes is to avoid surges in leptin; which is the leading cause of leptin-resistance. Eating the typical American diet, full of refined sugars and other processed foods, is a guaranteed way to cause undesired surges. Focusing your diet on simple, unprocessed real foods is the best way to prevent leptin-resistance.
To read more on specific foods that turn Leptin on/off, go to page 157 in SECRETS TO A HEALTHY METABOLISM. There are charts on which foods to consume and food to steer clear of.
One food to help with leptin is protein. Protein improves leptin sensitivity, which lowers calorie intake by helping you feel full faster. Increasing your protein to at least 30 grams for breakfast and at least another 60 throughout the day. Choose quality proteins like salmon, grass fed meat, free-range eggs, and a quality whey protein.
"HEALTHIFIED" CALZONES
1 1/2 cup eggplant/zucchini/cauliflower, shredded
1 egg
1 cup freshly shredded Parmesan or mozzarella (not that junk in a can!)
1/2 cup No sugar marinara (Mario Batali brand)
Favorite Toppings (Bolinski's chicken sausage cut into slices, olives, mushrooms)
1/2 cup freshly shredded cheese (GOAT cheese anyone!?)
If using eggplant: Peel the outside off and cut up eggplant into long lasagna noodle-shaped strips. Place on a sprayed cookie sheet, sprinkle with salt and bake for 15 minutes (to get some moisture out).
Preheat oven to 450 degrees F. In a food processor, blend eggplant/zucchini/cauliflower, egg and cheese. Grease a cookie sheet and a large circle, making sure to press dough out evenly (don't forget to grease the cookie sheet!). Bake for 10 minutes, or until the edges are brown. Flip the crust. Turn oven temperature to 375 degrees. On one half of the circle, top with toppings, careful to stay at least an inch from the edges. Around the edge of the crust, sprinkle a small amount of mozzarella cheese.Fold crust over and press edges together firmly with your fingers by pressing down to the pan (the cheese will melt and hold crust together). Bake for another 20 minutes, or until top is sufficiently golden-brown. Serve with no sugar marinara for dipping. Makes 2 servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Calzone = 770 calories, 28g fat, 39g protein, 87 carbs, 3g fiber (85 effective)
"Healthified" Eggplant Calzone = 369 calories, 26g fat, 29.7g protein, 11 carbs, 4.1g fiber (6.9 effective)
"Healthified" Zucchini Calzone = 394 calories, 26 g fat, 30g protein, 10.4 carbs, 2.9g fiber (7.1 effective)
"Healthified" Cauliflower Calzone = 400 calories, 26g fat, 30g protein, 11.5 carbs, 3.9g fiber (7.6 effective)
