Leptin Diet

Leptin is a hormone that assists in regulating both appetite and metabolism. Leptin was 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.

The 5 Rules of Leptin Diet

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

OR
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 1 cup mixed vegetables
1/2 Avocado 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

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