Leptin Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

leptin-dietThe Leptin Diet seeks to balance Leptin, which 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.

Mastering Leptin Basics

Mastering Leptin teaches dieters to blance leptin and cause it to start working again by following a prescribed eating plan.

Basically, dieters should avoid eating for 5 to 6 hours between each meal. Meals should be low in sugar and refined carbs but high in protein and fiber.

The protein and fiber will help the dieter feel fuller longer and make the fasting time easier. Dieters should also be aware of foods that “induce cravings” and avoid those types of foods.

These can be different for different people but usually these foods are high sugar, high salt, and high simple carb type foods.

After two weeks of eating in this manner the body will adjust and the Leptin diet will be much easier.

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Leptin Diet Meal Plan


  • 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

Look for other meal ideas here.

Other Diets that Focus on Leptin

  • 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.

  • Jéquier, E. (2002). Leptin signaling, adiposity, and energy balance. Annals of the New York Academy of Sciences, 967(1), 379-388. link
  • Havel, P. J. (2000). Role of adipose tissue in body-weight regulation: mechanisms regulating leptin production and energy balance. Proceedings of the Nutrition Society, 59(03), 359-371. link
  • Spiegel, K., Leproult, R., L’Hermite-Balériaux, M., Copinschi, G., Penev, P. D., & Van Cauter, E. (2004). Leptin levels are dependent on sleep duration: relationships with sympathovagal balance, carbohydrate regulation, cortisol, and thyrotropin. The Journal of clinical endocrinology & metabolism, 89(11), 5762-5771. link
  • Friedman, J. M., & Halaas, J. L. (1998). Leptin and the regulation of body weight in mammals. Nature, 395(6704), 763-770. link
 By Mizpah Matus B.Hlth.Sc(Hons)
Last Reviewed: December 26, 2014. Disclaimer