Leptin Diet
Leptin is a hormone that assists in regulating both appetite and metabolism. Leptin was only discovered in 1994 - therefore research is only very recent.Leptin levels are generally proportional to body fat, as leptin is released by fat cells. It is thought that many obese people may have developed leptin resistance - whereby the body fails to respond to leptin signals. This begins a cycle where more leptin is produced.
Leptin Diets
- The Rosedale diet by Dr. Ron Rosedale explores dietary solutions for correcting leptin imbalances.
- The Fat Resistant Diet by Leo Galland is anti-inflammatory diet that also addresses leptin.
- Mastering Leptin by Byron Richards (2004) also addresses leptin imbalances. The basic rules of the diet are explained here...
The 5 Rules of Mastering Leptin
- Never eat after dinner Don't eat 3 hours before bedtime or go to bed on a full stomach. Allow 11-12 hours between dinner and breakfast. For approximately the first 6-8 hours after eating our evening meal, the body is burning up the calories from that day. The best fat burn zone may occur 8 and 12 hours after eating. Snacking before bedtime (or late meals) means that leptin tells the brain that no energy is required, and thus no fat burning will occur in the night.
- Eat 3 meals per day Allow 5-6 hours between meals with no snacks.
Snacks will stimulate release of insulin - and during this time the body is not burning fat. If it is difficult to consume 3 meals a day, start with 4 per day. In time, with regular exercise, you will be able to leave 5 hours between meals.
- Do not eat large meals Providing the body with more fuel than it needs can lead to both leptin and insulin resistance. Reduce meal sizes by learning to eat slowly and to chew properly. Put the fork down from time to time. This gives your appetite a chance to catch up with your food intake.
- Eat a high-protein breakfast A high-protein breakfast will minimize afternoon energy "crashes". These energy crashes are often the result of eating a breakfast with too many carbohydrates and very little protein. People who are leptin resistant, and eat high carbohydrate breakfasts, are more likely to overeat.
- Reduce the amount and glycemic index of carbohydrates eaten This doesn't imply very low or very restricted carbohydrates. However the amount of starchy carbohydrate should be matched with the same portion of protein. Fibrous vegetables can be eaten in abundance.
Leptin Diet Meal Plan
Breakfast
- Whole grain or high fiber cereal 1 cup with soy milk
- Berries 1/2 cup
- Walnuts 1/4 cup
- Whey protein powder 2 scoops in soy milk or mixed with cereal
- Four free range eggs
- Two pieces sprouted grain bread
- Berries 1/2 cup
- Walnuts 1/4 cup
Lunch or Dinner
- Chicken breast or salmon or lean steak 6 - 8 oz
- Whole grain high fiber pasta or slow cook brown rice or mixed vegetables 1 cup
- Avocado large 1/2 or 1/4 cup nuts
- Flax meal 1 tbsp mixed with pasta or rice or vegetables
- Olive oil 1 tbsp mixed with pasta or rice or vegetables
- Spices - ginger, cumin, turmeric
- Berries or grapes 1/2 cup or apple