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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…
The 5 Rules of Mastering Leptin
Information removed at the request of the publisher.
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
OR
- 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
I am High Blood Pressure, I would like to start the Rosedale
diet, pls mail me the do n dont’s for Vegetarian. Breakfast, Lunch and Dinner.
Oh, and the above “diet meal plan” is not very good. I’d recommend simply eating a good breakfast of your choice, followed by a normal lunch 5 or 6 hours later, then completing the cycle with a regular dinner 5 or 6 hours after that.
You’re not suppose to “snack” on anything, but when I do violate this rule, I snack on whole cherries, raw carrots, celery, etc.
But, hey, that’s just me! (smile)
Q: “How come I am putting on weight having just three meals a day?”
A: It depends. What are you eating? How much are you eating at each meal? When do you eat your meals? How many snacks, diet cokes, pieces of fruit, etc., do you consume between meals? How much stress is in your life? How much sleep do you get each night?
The reason I ask this is because I have followed the 5 Rules for quite a while, and my body has settled down into a comfort zone of its own seeking. I lost 30 pounds quickly and easily without having to do much more than adjust my eating and sleeping habits.
Rules for weight loss:
be in a negative energy balance
have optimal levels of leptin
low levels of insulin
low levels of glycogen
Dr. Rosedale’s book is very good – along with the WXL product — even my MD is fascinated – most of it is very low glycemic (which is being done in Canada and Aus and very easy to follow. And do remember 1 inch of muscle weighs 3 times more than 1 inch of fat -so instead of using your scale – use your tape measure — you want to keep the muscle and lean and rid yourself of the “fat” — some basic key elements are basically avoiding anything that is processed, white flour, white sugar, artificial beverages, a great sweetner is SweetFiber as it has nearly 1 full gram of fiber in each little packet and is delish!! The only “breads” are the sprouted grain ones – Ezkiel has a low glycemic that is delish and so does French Meadow Bakery — delish bagel with 14 grams of fiber/10 protein and 1/2 is very filling!! I’ve some PDF’s that are very helpful in learning low glycemic (it really is very simple once you understand it and very high fiber which is beneficial to all of us!! And snacks are encouraged – now a snack is 8-10 raw almonds, 5 pieces of cheese (real cheese not processed american crappola) the size of 5 dice — serving of meat protein is about the same size as a deck of cards. And within a few days cravings diminish dramatically!!
The five rules have NOTHING to do with leptin. They are using “Leptin” as some magical buzzword. the 5 rules break down into “eat less”. Duh.
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.
How come I am putting on weight having just three meals a day?