What is the leptin diet and how to use an effective way to lose weight and look fantastic and beautiful? The leptin diet is one of the most popular for those who want to lose weight and have a slender figure.
Following a leptin diet, along with exercise and lifestyle changes, will not only burn fat but also help you build muscle. The leptin diet does not require you to eat less like some other diets, it has its own rules that are a condition for success.
Instead, what you eat and when you eat are the most important factors for weight loss. With this diet, you will lose about 10 kilograms and you will look great again in tight clothes.
What is leptin?
Leptin is derived from the Greek word “leptons” meaning “lean”, a hormone produced by fat cells. It is responsible for regulating metabolism and weight because it sends a signal to the brain that you are full and should not eat more.
The leptin diet was created by nutritionist Byron Richards, and below in today’s article, you can read the rules of the leptin diet.
How does leptin affect our bodies?
Leptin is a hormone synthesized by adipose tissue cells, and its roles bind to receptors in the brain and signal satiety.
This means that this hormone is secreted by the cells and travels through the blood to the brain after you eat enough. In addition, leptin can affect the breakdown of existing adipose tissue.
However, in some cases, when too much leptin accumulates in the blood, in such situations it will lead to the development of resistance, say experts from the health portal Healthline.
The exact reason for the development of resistance is not known, but it may occur due to stress. The hormone cortisol, which is secreted during stressful situations, can affect the reduced binding of leptin from the brain to nerve receptors.
Although much research has been done since the discovery of leptin in 1994 on its effect on weight loss and calorie absorption, taking leptin as a dietary supplement is unlikely to accelerate weight loss.
However, a study published in 2014 showed that a diet rich in protein compared to a diet rich in carbohydrates and fats may increase the concentration of leptin in the central nervous system.
Leptin diet and its rules
The rules of the leptin diet are approximately similar to the rules of all other diets, in terms of adherence to healthy eating habits.
The leptin diet explains how to develop the power of hormones to solve food appetite, fatigue, weight problems, and thyroid problems.
Managing the hormone leptin is the most important factor in preventing obesity, diabetes, and heart disease. A leptin diet helps you to be able to regulate the amount of leptin in your body.
Leptin is a hormone released by fat cells and tissues. It acts on your brain, telling you how much fat you have in your body.
If you have enough leptin in your body, your brain can regulate your metabolism to help you burn excess fat. So, if the leptin hormone works properly, you do not have to put much effort into losing weight.
Most people today eat obsessively and ignore the signals sent by leptin to their brain, which eventually results in obesity. If you control your diet according to the signals sent by leptin, you have a better chance of being fit.
Therefore, in order for the Leptin diet to be successful, you need to follow these five simple rules that help your body listen to the signals sent by the hormone.
However, it is imperative that you consult a doctor before starting any diet, especially if you are a chronic patient.
5 basic rules of leptin diet
1. Stop eating after dinner
Dinner and breakfast are two dishes that are extremely important for the leptin diet. The difference between dinner and breakfast should always be exactly 12 hours.
This is because when we sleep or rest, our metabolism slows down. Therefore, we do not have to load our bodies with excess fat to process them when the metabolism is slow.
That’s why 12 hours give our bodies enough time to process the food we eat for dinner. Every food you eat after dinner is added as a fat-building supplement. That’s why the diet strictly forbids eating after dinner, no matter how hungry you feel.
It is very important in such moments to be resilient and not to give in to the desire to eat.
2. Stick to three meals
Research shows that our bodies need three meals to function properly. This is because every time we eat three meals, our body receives more nutrients.
Our body accumulates triglycerides, which block the passage of leptin into our brain. To help leptin do its job, we need to get rid of these triglycerides.
If we have a habit of eating, the triglyceride level continues to replenish. However, if you successfully adhere to only three meals, then our body uses stored triglycerides. Therefore, leptin can easily reach our brain and do its job.
3. With the leptin diet, eat slowly and eat less
While eating dinner, keep in mind that information from leptin to the brain lasts 20 minutes. Your brain does not know if your stomach is full until leptin says so.
Therefore, it is important to have a diet that can keep leptin in your body. In addition to eating slowly, it is important not to eat too much until you feel full.
Eating too much is the worst idea. Always eat enough to keep your body functioning.
4. Start consuming protein
Like many other diets, the challenge of losing weight with leptin also underscores the importance of breakfast. What you eat for breakfast is very important for your body and the rest of the day.
If you have a high protein diet after a break of 12 hours, your metabolism can increase by 30%.
Therefore, if you plan to use a leptin diet, you should start the day with a diet that is certainly rich in protein.
5. Remove carbohydrates from the daily menu
Carbohydrates need to be drastically reduced if you want to succeed in your leptin diet. Eating foods rich in carbohydrates can nourish your body and stop lowering triglycerides.
The fat stored in this way remains stored. If you do not exercise, foods rich in carbohydrates will add even more stored fat.Therefore, people are advised to stay away from carbohydrates during this diet.
Other important points are the following:
- -each meal should contain 500 – 600 calories, in a schedule of 40% protein, 30% fat and 30% carbohydrates,
- -you should eat about 30 grams of protein every day with breakfast.
Carbohydrates are an undesirable option in the rules of any diet. The leptin diet requires a reduced intake of carbohydrates, but not a complete cessation of their intake.
Foods like fruits and vegetables, cottage cheese, and yogurt are not saturated with carbohydrates, so you can eat healthy and tasty, you just need to find the food that suits you. Imagine what foods you can eat that you have never tried.
To achieve the best results you should immediately follow all 5 rules of the leptin diet. Keep the focus on losing weight for better health, and when you lose weight you will definitely be more satisfied with your appearance.
Breakfast, lunch, and dinner with a leptin diet?
To follow the instructions for a leptin diet, and to be even more successful, it is good to know what foods you should consume. Below you can find an overview of permitted foods and meal ideas to include in your daily menu.
Breakfast for leptin diet
Breakfast should be the richest source of energy during the day, so this food is recommended:
- chicken or turkey steak,
- greek yogurt,
- fresh cheese,
- almond, coconut and rice milk,
- whey powder.
You can add whey protein to cereals and fruits and vegetables and drinks that suit you.
Lunch and leptin diet
Salads are a great choice when it comes to diet lunch in your daily menu. But no one will mind if you need more caloric food with the gym, especially if you do hard physical work.
Quinoa and lentils are good choices when it comes to vegetarians. chicken salad with lean cheese dressing, tuna salad, or tomato salad is just some of the ideas you can use for lunch.
You can also eat soup from:
Be careful not to overdo it with the amount of food you eat because let’s not forgotten that this is one of the rules.
Leptin diet and dinner
A leptin dinner should be rich in seafood, such as:
Eat lots of vegetables as a side dish when eating seafood.
Some of the ideas for preparing meals are the following:
- shrimp in coconut milk,
- mini taco with chicken and avocado,
- Turkish hamburger,
- salmon tacos.
- Vegans can try to prepare raw vegan taco.
Do not worry if you do not have seafood at hand at the moment.
You can replace seafood with chicken and dishes such as:
- chicken with spicy butter,
- also chicken in dill sauce,
- chicken and zucchini steak stuffed with cheese.
Last meal does not forget to eat at least three hours before bedtime and do not overdo it.
Foods to eat on a leptin diet
Vegetarians – spinach, Brussels sprouts, green beans, beans, tomatoes, cabbage, broccoli, onions, garlic, ginger, celery, leeks, zucchini, eggplant, apple, pumpkin, and more.
Fruit – apples, bananas, grapes, grapefruit, lemon, oranges, kiwi, watermelon, pomegranate, pineapple, papaya, peach,
Healthy fats – olive oil, rice bran oil, almonds, peanuts, walnuts, peanut butter, margarine, and avocado.
Protein – beans, soy, lentils, cabbage, mushrooms, flaxseed, pumpkin seeds, fish, chicken breast, turkey, and beef.
Dairy products – low-fat milk, yogurt, sour cream, eggs, ice cream (small amount), cottage cheese, and ricotta.
Wheat products and cereals- wholemeal bread, wheat bread, oats, barley, milk biscuits, oatmeal biscuits, and wheat pasta.
Herbs and spices- coriander leaves, basil, dill, rosemary, thyme, cloves, and others.
Water- fresh, soft coconut water, fresh fruit, and vegetable juices (excluding packaged beverages), glazes, and detox drinks.
Foods to avoid when using a leptin diet
Avoid eating foods rich in carbohydrates. Avoid alcohol, carbonated and sugary drinks. Eat small amounts of carbohydrates, especially after a workout.
Avoid eating unhealthy fats. Also, eat a limited amount of fat.
Avoid eating white foods such as white bread, white flour, sugar, and too much salt.
There are several leptin supplements on the market that claim to help you lose weight. However, there is not much evidence to support this claim.
Eating more food can be caused by excessive leptin production or much less leptin production.
If your body overestimates leptin, adding more leptin to your body will not help.
Therefore, to understand the cause of your frequent hunger pangs, you need to know if you need to take leptin supplements to lose weight. Consult a doctor before taking any diet pills.
The role of exercise in a leptin diet
Because you are trying to lose weight and are not looking to eat very few calories, regular exercise will give you better and faster results.
Walking, brisk walking, running, stair running, rope jumping, squats, aerobics, and strength training can help you lose weight faster.
Make sure you lose a few pounds before you start strength training.
Strength training builds muscle mass and without losing fat in the first place, you will start building muscle. This way you may not notice weight loss results.
Benefits of a leptin diet
With this great diet, you will lose weight faster. After the first few days, you will no longer feel frequent hunger pangs.
With a leptin diet, you will also build muscle mass.
Side effects of leptin diet
Eating three meals a day may not show the same results for all or all body types.
You can easily regain your weight. May cause mood swings.
Lifestyle and leptin diet
Stay in bed after three hours of dinner and sleep well for seven hours.
Wake up early and drink warm water with lemon juice first thing in the morning. Exercise regularly. Exercise at least three times a week.
Eat meals at the right time for good results. Take hobby classes. Do not talk about food with friends or family.
Most common questions for the leptin diet?
How can I fix leptin problems?
If you are overweight caused by leptin, avoid foods rich in carbohydrates, sugar, bad fats, and bad cholesterol. Eat three meals a day and exercise regularly.
How to eliminate leptin resistance to get rid of obesity?
Follow the above diet plan, keep in mind the five rules of the leptin diet, exercise regularly, and change your lifestyle.
Can I follow a leptin diet after pregnancy?
Do not start a leptin diet immediately after giving birth. Rest and eat healthily.
Talk to your doctor for a month after to find out if leptin foods will help you lose weight.
Obesity leads to many health complications. There are many causes of overweight, such as insulin resistance, genetics, etc.
For leptin and today’s diet to work effectively, you must first make sure that overproduction or underproduction of leptin is the cause of extra fat.
Leptin diets, like other diets, can be dangerous to the health of the body for a long time, if not implemented properly.
If you start following a diet like this on your own, you may have some failures in getting all the necessary nutrients on a daily basis and for a long time.
That’s why in today’s article we have shown you 5 main steps you need to follow to be successful.
With the leptin diet, the results will be visible and you will certainly be satisfied and happy.
If you have any questions or would like to share your experience with us, leave a comment in the box below.
Cheers for good health.