Re-calibrating leptin is very important and should take into account the diversity of hormonal messages. An increase in the body’s sensitivity to leptin occurs through a short-term load of carbohydrates in combination with physical activity.
For effective recalibration of the hormone, it is necessary to ensure metabolic stability, that is, to ensure that fats or, in extreme cases, fats together with carbohydrates act as energy sources. This requires eating a low-carb diet and periodically fasting. It is also necessary to try to restore the balance of leptin, and this requires a cyclical nature, the same as in nature, that is, the absence of monotony and monotony, as winter is replacing summer, and night is replacing day. There should be no monotony in the interaction of hormones. An interesting fact is that not constant, namely, periodic consumption of carbohydrates can restore leptin balance and increase insulin levels. Nevertheless, it will be possible to achieve the required recalibration of leptin if certain conditions are met.
What you need to do to recalibrate the hormone
Periodic loads of the body with carbohydrates after physical activity contribute to the conversion of the hormone. How does it look in practice?
Before a carbohydrate load, physical activity is imperative, since after training, the penetration of carbohydrates into muscle cells improves. And it is unlikely that these carbohydrates will be converted to fat, which means the process of burning fat for energy will not be complicated.
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Anaerobic loads are very desirable, since with their help special receptors float to the surface of muscle fibers and channels for the penetration of carbohydrates are opened. This technique is used by athletes who want to improve their achievements, as well as those who suffer from diabetes, overweight and other diseases of civilization. As for the latter group of people, they can engage in aerobic exercise before each meal, but always after stabilizing the blood sugar level and lipid profile.
To restore the body’s sensitivity to insulin, anaerobic exercise is the best way out. These are strength exercises aimed at contracting muscles under a certain pressure, as a result of which it is possible to increase their mass, tone and strength.
These exercises include:
- ascents up steep slopes;
- jumping rope;
- push ups;
- swinging the press and other activities.
But it should be borne in mind that people suffering from chronic diseases should always consult with a specialist before strength training.
You need to do it 1-2 times a week (on different days). After training, a single load of the body with carbohydrates (100-150 grams) is allowed. However, it is better to exclude carbohydrates in the form of fast food, sweets or sugary fruits. Choose berries, bananas, rice, potatoes, and other starchy vegetables. Try to focus on complex carbohydrates.
A high-carbohydrate diet must be low-fat or you will not achieve the desired result. And the presence of carbohydrates and fats in the diet can lead to insulin resistance. Why is it important to eat low-fat, high-carbohydrate foods? Fat can interfere with the supply of leptin to the brain centers and the signal of its abundance will not be recognized by the body.
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Another way cyclic carbohydrate load – This is the intake of high-carbohydrate foods once a week without prior exercise. If this method suits you more, then do not forget to adhere to the following rule: high-carbohydrate foods should be low in fat and unrefined.
Let’s summarize. To replenish glycogen stores in muscle tissues after intense physical activity, the body should be saturated with carbohydrates. This will increase the volume of muscle mass, improve well-being and get rid of extra pounds.
The theory of “feeding” the body with carbohydrates is only being studied, but it is already known that a periodic increase in insulin does not harm the body, but optimizes the work of testosterone and thyroid hormones, while maintaining active muscle mass. published by econet.ru
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* Articles from Econet.ru are intended for informational and educational purposes only and do not replace professional medical advice, diagnosis or treatment. Always consult your doctor for any questions you may have about your health condition.