Leptin Diet

Leptin 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.

Leptin Diets

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.

Mastering Leptin by Byron Richards (2004) also addresses leptin imbalances. The basic rules of the diet are explained here…

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

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

Comments

cis

How come I am putting on weight having just three meals a day?

WhimsyT

You can easily find the 5 rules online by searching.
http://www.health4youonline.com/article_five_rules_for_mastering_leptin.htm
But the book Mastering Leptin has more than the 5 rules. It is very scientific so the majority of people won’t care for wading through the mountains of scientific research he summarizes. Also, I’m finding that the 5 Rules don’t work for everyone. My body seems to like waiting 12 hours between eating dinner and eating breakfast the next day, but going 5 hours between meals was not reasonable. I became shaky and didn’t feel well at all, even though my blood sugar readings were completely normal, so it wasn’t due to hypoglycemia. I think a better plan for dealing with leptin resistance is Dr. Rosedale’s diet, even though it’s more stringent. Dr. Rosedale recommends not eating within 3 hours of going to bed, so by the time you add up the 3 hours plus the 7-8 hours of sleep, it equals Byron Richard’s 12 hour recommendation. Byron Richard’s supplements are also way over priced, and many of them simply aren’t necessary. Rosedale recommends supplements, too, but you don’t have to buy “his” brand of them, and you can get by on fewer than he recommends.

Last modified: April 14, 2008