Article At A Glance:
- If you can’t seem to lose weight (weight loss resistance), chances are there are hormones working behind the scenes to make this quite hard. One of these is the hormone adiponectin.
- Low levels of adiponectin can cause weight loss resistance.
- Good news: In this guide you’ll learn how to overcome these low levels, and counter weight loss resistance.
The hormone adiponectin tells your body to metabolize body fat for fuel (1). If you’re having trouble losing weight, chances are your body can’t break down proteins due to low levels of adiponectin, leading to weight loss resistance.
Read on to learn how to counter low levels of adiponectin, and achieve your weight management goals.
WHAT IS ADIPONECTIN?
Adiponectin is a protein hormone produced by fat cells. It’s involved in down-regulating blood sugar levels, and breaking down of fatty acids (1). In other words, it reduces blood sugar, and breaks down fat.
This is somewhat similar to what happens in a ketogenic diet.
Low levels of adiponectin are correlated to a high BMI (2) – meaning people with low levels of adiponectin tend to be obese.
Secondly, multiple studies show that low levels of adiponectin are correlated with obesity, heart disease, atherosclerosis and diabetes (3, 4, 5).
HOW TO INCREASE ADIPONECTIN LEVELS
There are several ways to increase your adiponectin levels:
1: INCREASE CONSUMPTION OF HEALTHY FATS
Ever heard of eat more fat if you want to lose fat?
Think about ketosis…
This is true and backed by science. Studies show that an intake of monounsaturated fats such as fish oil, avocados, nuts, olives, olive oil and safflower oil boosts levels of adiponectin by 14 to 60 per cent.
They can help you lose weight, especially belly fat.
Tip:
Omega-3 fish oil can give you a head start.
2: FILL UP ON SOLUBLE FIBER
Research shows that adding fiber to your diet can boost adiponectin levels by as much as 115% (6)!
Fiber also stabilizes glucose levels and reduces the blood sugar spike after you eat. Overall it helps in losing weight and reduces weight loss barriers.
4: INCREASE MAGNESIUM AND ZINC INTAKE
Zinc supplements significantly increase adiponectin levels (10).
Low zinc levels are associated with patients with metabolic syndrome – high serum cholesterol, obesity, belly fat (11) – as well as high blood sugar levels (12).
Tip:
Calcium Magnesium Zinc supplement will help with this.
5: PRACTICE INTERMITTENT FASTING
Intermittent fasting increases adiponeptin levels (13).
6: ENJOY A GLASS OF RED WINE
Raise your glass of red wine if you’re healthy! Resveratrol, a compound in grapes, is a powerful antioxidant, and also stimulates the expression of adiponectin.
Red wine have been shown to significantly increase adiponeptin levels (14).
7: TURMERIC INCREASES ADIPONECTIN
Turmeric (also known as curcumin) fights inflammation, and also increases adiponectin production and improves metabolism of blood sugar.
It does this by reducing the hormones in your fat cells that cause inflammation (primarily resistin and leptin), and it boosts adiponectin, which helps control appetite.
Studies show that taking turmeric supplements can inhibit lung cancer by increasing adiponectin levels (15 16).
Turmeric has also been shown to reduce the onset of type 2 diabetes (17).
8: COFFEE INCREASES ADIPONECTIN
Regular coffee consumption has been shown to increase adiponectin levels and a reduction in pro-inflammatory cytokines, as well as reducing leptin levels (18).
9: SUPPLEMENT WITH CoQ10
CoQ10 is an integral part in the production of energy in the mitochondria. Its also a powerful anti-oxidant that neutralizes free radicals that develop during energy production.
Only small amounts of CoQ10 are found in food. As we age, our natural levels of CoQ10 drops (19), making it necessary to use supplements.
CoQ10 has been shown to increase adiponectin levels, reduction of leptin levels, as well as improving metabolism of blood glucose and modulating oxidative stress situation (20).
Tip:
Take Nutricost CoQ10 available in Kenya.
BOTTOM LINE
If you’re having weight loss resistance, chances are that you have low levels of adiponectin.
A healthy diet and exercise, coupled with proper supplementation can significantly increase adiponectin levels and boost weight loss goals, risk for diabetes, cardiovascular diseases and decrease of belly fat.
