The leptin diet recommends consuming a variety of fresh, organic foods.
Leptin is a hormone secreted by fat cells, which influences how fat is stored in the body and burns energy. Leptin is also called the satiety hormone because it regulates hunger and reduces appetite. More the leptin in the body, the lesser the tendency to get hungry.
There is no need to count calories if you consume an equal proportion of proteins and carbohydrates in a meal. Your daily intake of calories should not exceed 1800 calories, so plan your meals accordingly.
You must follow five rules to gain all the benefits of the leptin diet.
5 rules of the Leptin Diet
- Have high protein breakfast
- Eating a high-protein breakfast will help you avoid energy slumps, food cravings, and blood sugar spikes. Eating a high-protein breakfast can improve your body’s metabolic rate by 30 percent.
- If you eat more protein than carbs, your body will burn considerably more calories. This is a great approach to diet because you do not feel hungry and still lose weight.
- Never eat after dinner
- Your body is constantly healing itself as you sleep. Leptin is essential in your body’s natural repair processes. It aids in the release of several other vital hormones, including sex, growth, and thyroid hormones. Eating at least three hours before bedtime allows leptin to burn fat while keeping other hormones in check during the night.
- The body burns calories consumed during the day for the first six to eight hours after eating dinner. The most efficient fat-burning period is between the 8th and 12th hour after dinner. Having a snack before bedtime or a late evening meal stimulates leptin release, which informs your brain that no more energy is necessary, so no fat will be burnt throughout the night.
- Maintain portion control
- It takes your brain roughly 20 minutes to recognize that your stomach is full. So, eat slowly and stop while you are ahead to keep your body from creating too many leptins and becoming leptin resistant. This can help prevent overeating, which can lead to an increase in leptin production.
- Another strategy is to take a five-minute rest after you have finished half of your meal. Do not feel compelled to clear your plate.
- Always have three meals per day
- This means having a good breakfast, lunch, and then an early dinner. Triglycerides are droplets of fat that circulate in the blood throughout your body. It is highly crucial to eliminate triglycerides from the body. As you snack in between meals, the triglyceride levels increase. This makes it difficult for leptin to reach the receptors in your brain.
- If you stop nibbling in between meals, your body will be provided with energy from the liver. The liver detoxes the body and removes excess triglycerides from the circulatory system.
- During the first three hours following a meal, the hormone insulin stores all the calories from the food you eat and puts your body into glucose-burning mode. Your body enters a fat-burning state between four to six hours. Snacking inside the five-to-six-hour window stimulates insulin release, bypassing the fat-burning phase.
- Limit carbohydrate intake
- Carbohydrates are an essential ingredient in a well-balanced diet. However, most diets are high in carbs, and when you do not use up this quick fuel, the body store it as fat. It is not advisable to eliminate carbs because it releases insulin, which puts you in glucose-burning mode. It is crucial to consume a healthy quantity.
- You must always check whether you are consuming carbohydrates more than required. Weigh yourself first thing in the morning and again before going to bed. If your sleep weight is two pounds higher than your morning weight, it indicates that you probably had more carbs.
What is the leptin diet?
The leptin diet recommends consuming a variety of fresh, organic foods. It encourages people to eat fewer items that contain chemicals or additives.
Another element of the eating plan is to avoid stressing about calories while being comfortable enough with them to consume 400 to 600 calories at each meal. It recommends a daily meal that is:
- 40 percent fat
- 30 percent protein
- 30 percent carbohydrate
- 30 to 50 grams of fiber
This diet suggests that you drink 8 to 16 ounces of water between meals. It allows the drinking of non-calorie or artificially sweetened liquids, such as coffee, tea, or lemon water. Soda, diet soda, and flavored water with artificial sweeteners, as well as energy and soy drinks, are not permitted.
The leptin diet includes moderate exercise. It proposes beginning softly and progressively increasing the time of workouts. The degree of workout intensity is less significant than consistency.
Other lifestyle adjustments encouraged by the leptin diet include obtaining enough sleep.
10 foods that boost leptin production
The leptin diet allows most foods. However, guidelines recommend avoiding chemical additives and processed sweeteners and adhering to fresh and organic vegetables except for peas, corn, cooked carrots, and other starchy vegetables, which count as carbs.
- Egg: Eating eggs in the morning before engaging in physical activity can help decrease appetite. A study revealed that having eggs for breakfast will lower levels of the hormone ghrelin and can keep you full for up to three hours. Boiling eggs for breakfast help the body ingest fewer calories.
- Halibut fish: Halibut fish is the finest source of omega-3 fatty acids and leptin. It effectively reduces hunger and increases the fat-burning effect.
- Red apple: Fiber in the apple makes you feel fuller and longer. Studies reveal that red apples possess the greatest quantities of flavonoids and antioxidants. They lower the risk of inflammation and preserve heart health.
- Broccoli: Broccoli is rich in fiber. The fiber in broccoli contains sulforaphane, which boosts metabolism. Gaining weight indicates that the body’s metabolism is deteriorating. So, you must increase the intake of foods that stimulate metabolism.
- Whole grains: Instead of white rice and bread, try brown rice and wholegrain bread. To reduce triglyceride levels, consider switching to whole grain pasta or a healthy alternative made from chickpeas.
- Legumes: Beans and lentils are high in protein and fiber, which can help your body’s leptin function. Avoid baked beans and other products with added sugar.
- Nuts: Nuts are a combination of fiber, protein, and fat. So, consuming a handful of almonds in the evenings will keep you feeling fuller for longer.
- Berries: Fruit in its natural state should be used in place of sweet snacks. Blueberries, blackberries, and strawberries are lower in sugar than other fruits and can help decrease triglyceride levels.
- Healthy oils: For most cooking purposes, use modest quantities of canola, olive, or high-oleic sunflower oil. Flaxseed oil is a wonderful noncooking option.
- Mushrooms: Mushrooms are abundant in nutrients and low in calories, which can assist to manage triglyceride levels and increase leptin levels in the body.
Latest Diet & Weight Management News
What are the limitations of the leptin diet?
Everyone’s body is different, and a diet that works for one person may not work for another.
- Restricting the number of meals per day to three and eliminating snacking may be useful if you have a low activity level.
- However, it is highly unlikely to match the energy demands of someone who maintains an active lifestyle, exercises frequently, or works in a physically demanding profession.
Before beginning on the leptin diet, consult your doctor. If you are active, it may not supply enough calories to meet your needs. The leptin diet may not be appropriate for children or young teenagers, who have different caloric needs than adults.
How safe is the leptin diet?
Concerns have been raised by the American Academy of Family Physicians (AAFP) regarding the long-term safety and efficacy of low-carbohydrate diets, such as the leptin diet. Such diets may be deficient in essential nutrients and not suitable for those with comorbid conditions. Their increased fat and protein content, as well as decreased fiber content, raises concerns about potential health effects.
What is leptin resistance?
If you are obese, you have a lot of body fat in your fat cells, as well as exceptionally high amounts of leptin. High levels of leptin should now automatically reduce your food intake because it encourages the brain to do so.
However, leptin signaling may be ineffective because the brain fails to detect it. The brain incorrectly believes that the body is starving even though there is more than enough energy stored. This is referred to as leptin resistance, and it is now thought to be one of the primary biological factors of obesity.
Many diets fail to induce long-term weight loss because of leptin resistance. If you are leptin-resistant, you must reduce fat stores in the body, which subsequently reduces leptin levels, but it does not always restore the brain’s leptin resistance.
When leptin levels fall, it causes hunger, increased appetite, decreased motivation to exercise, and a decrease in the number of calories expended during rest. Your brain then believes you are starving and starts to replace the lost body fat.
Medically Reviewed on 5/12/2022
WebMD. Foods to Boost Leptin. https://www.webmd.com/diet/foods-to-boost-leptin
Free Dieting. The Leptin Diet: Everything you need to know! https://www.freedieting.org/the-leptin-diet-plan-review/
Cleveland Clinic. Leptin & Leptin Resistance. https://my.clevelandclinic.org/health/articles/22446-leptin