Adiponectin is a hormone that helps you by burning fat. In scientific research does found that the fat burning advantage can be achieved without a related increase in hunger. This is a hormone that is produced in fat cells. It improves insulin sensitivity and thereby helps in losing fat. It is possible to increase levels of adiponectin. Let's find out how.
Add some oil
Researchers have found that if you consume monounsaturated fats like fish oil, it can boast levels of adiponectin by 14 to 60%. These are the tastiest facts to eat. Nuts, olives, avocados and olive oil are some of the sources of monounsaturated fats. Safflower oil also increase the production of adiponectin. You can get them from such fat sources and you can also get some supplements that contain such fats.
Fill up on fibre
Fibre is your friend because it can help you to lose fat and weight. There are evidence that can explain the process better. According to researchers when you add fibre to the diet, it can increase adiponectin levels by 115%. Five is also good for you because it stabilises glucose levels and reduces the glycaemic impact of meals. It means it can help in improving insulin sensitivity. You should get about 35 g of fibre every day. If it is difficult to get all that fibres in one meal, you can divide the amount between four meals. It has direct influence on your fat loss and hormonal balance and that is why fibres should be an integral part of your diet.
If you want to increase the levels of adiponectin and thereby burn more fat from your body, you will need to exercise. Do it regularly, which means at least three times a week if you want to increase your adiponectin levels significantly. The increase in adiponectin levels will be there for 24 to 72 hours and it will keep helping you to burn is more fat from different parts of your body.
If you are coffee drinker, it probably you should keep the habit. Regular coffee consumption can increase the level of adiponectin in your body. It can also reduce pro-inflammatory cytokines in the body. Both of these events can help you to boost weight loss and reduce inflammation levels. Drink a cup of coffee early in the day or before a workout to get the best results.
Turmeric is good for you
Turmeric has a component known as curcumin which helps in fighting inflammation. Turmeric can increase adiponectin production and at the same time can also improve insulin sensitivity. It reduces the hormones in your fat cells that cause inflammation and at the same time it boosts adiponectin which can help you by controlling your appetite.
It is also possible to take supplements to get more turmeric in your body. Take 1 to 2 capsules on an empty stomach, 30 minutes before a meal or two hours after it.
Eat carbs at dinner
When you consume carbs in the evening, they are actually good for you. Research that experimented with an experimental diet containing carbohydrates eaten mostly at dinner was found to benefit people suffering from severe and morbid obesity. It improve the daytime production of adiponectin.
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