Leptin Diet For Weight Loss – 5 Basic Rules
With obesity being a vital health problem all over the world, it is no surprise that the popularity of a variety of weight loss diets is soaring day by day. This article will talk about one of them known as the leptin diet.
No, it is not a non-scientific method of weight loss that causes people to aim at losing weight with minimal health concern. Rather, it’s a “healthy and smart” approach to weight loss. Are you curious about it?
Leptin Diet For Weight Loss – 5 Basic Rules
What is the leptin diet?
The Leptin Diet is an easy weight loss diet program, which focuses primarily on 2 things, namely “what foods are eaten” and “when is the food you eat” by an overweight individual instead of The amount of your food intake. The idea was thought up and devised by leptin hormone byron J. Richards, who is also a board-certified nutritionist, as well as the founder of a supplements company called ‘Wellness Resources’.
Leptin, chemically characterized as a small molecule of 16 kDa protein, is primarily a hormone derived from our fat cells and hence called adipokine. Usually the human brain receives a signal from the hormone leptin once the stomach is filled with enough food.
However, in the case of overweight people, it does not work the same way because the caliber of leptin malfunctions causing resistance to the hormone, leading to overeating. This leptin diet program is a reduced carbohydrate diet that includes a variety of meal choices to help overweight people take charge of their food intake.
As a result, they gain additional power over their body and be able to meet their weight loss goals in a healthy way.
Basic Rules of the Leptin Diet
Leptin diet program is found in 5 basic but essential rules. To be more precise, these 5 rules form the core of the diet. Not like other calorie manipulation systems available on the market, it emphasizes the style of eating to get additional energy from less food.
1. Never eat after dinner
Finish your dinner for at least 3 hours before going to bed and quit the habit of eating when your last meal. There should be a space of 11 to 12 hours between breakfast and dinner so that leptin can follow its unique 24-hour pattern with ease. It coordinates with a number of other hormones to give us a rejuvenating sleep as well as do the nighttime gentle repair task.
However, an erroneous leptin signal can cause additional food cravings. Therefore, any kind of eating midnight will promote the storage of calories as fat deposits and minimize the effects of the diet because the hormone leptin works less at that time.
2. Eat three meals a day
Eat three main meals (breakfast, lunch and dinner) every day, keep an interval of 3 to 6 hours between them, and say absolutely ‘no’ to snack. Our body is designed to remove triglycerides (tiny fat droplets) from the bloodstream during the day to avoid resistance to leptin resulting from the obstruction of the hormone in our brain.
However, once we follow snacks between our meals, we do not really keep track of what we are consuming, which causes hormonal breakers in our body. It lowers the levels of leptin in our body and the hormone starts to malfunction.
3. Do not eat large meals
Stick to consume smaller portions of food instead of eating large meals consistently. If you are trying to overcompensate your habit of eating only three meals a day without snacking among them by having great dishes at one time, you will end up playing with your leptin production.
Also, be sure to stop eating just before your stomach is completely filled. Typically, our brain receives the signal to feel full and satiated in 10-20 minutes. It is vital to eat slowly and finish as you begin to receive the signals in your meals before this time span.
4. Have a breakfast rich in protein
Make a point to eat more than 25 grams of protein a day during breakfast to keep your cravings all day under control. It’s a high-protein breakfast, not a high-carbohydrate breakfast, that will increase the metabolism of an overweight individual in 30 minutes for almost 12 long hours.
So, start your day with proteins like eggs, cheese, cottage cheese, butter, peanut butter, almond butter, etc. along with fruits and complex carbohydrates can increase your leptin production significantly.
5. Reduce carbohydrate intake
Limit your intake of carbohydrates, especially grains, and different major sources and replace them with carb and fiber-rich veggies and fruits.
This is of utmost importance because it helps in balancing the amounts of insulin and leptin hormone in our body, thus keeping the body weight under control. You will rely on bread, rice, pasta, corn, etc. For this purpose.
Ideal Meal Plan For Leptin Diet
For Breakfast: Scrambled eggs, whey protein powder / protein shakes, oatmeal, almond milk, boiled spinach, fiber-rich fruits, steak, pork chops, smoothies, plenty of water, etc.
For Lunch: Salad, soup, lentils, quinoa, goat cheese, boiled meat (chicken / turkey), etc.
For Dinner: Chicken, steak, seafood, salmon, non-starchy veggies, coconut rice, grilled shrimp, salsa, burger, tacos, burritos, fruits, etc.
For In-Between Cravings: Unsweetened beverages like coffee, plain tea (black or green), lemon water, etc.
The Leptin Diet program for weight loss is not solely based on calorie counting. However, you should keep your calorie intake per day between 400 calories and 600 calories.