The Leptin diet is called perfectly healthy and is recommended to everyone who wants to lose excess weight once and for all. The optimal result is burning fat with gaining muscle mass, changing lifestyle and getting into the habit of exercising. The balance of leptin in the body guarantees a normal weight, but to achieve this, all negative environmental influences must be eliminated. This is practically eliminated. The leptin diet can help you lose weight normally. You will learn about how to do this in this article.
- What is the leptin diet and how it works.
- How to make a proper diet.
- What to eat and what not to eat on the leptin diet.
- What is a leptin pill for?
- Possible harm from the diet and its benefits.
What is the leptin diet and how it works
Hormones control how the human body works. From this it is absolutely clear that hormonal imbalance affects lipid metabolism and contributes to weight gain or loss. The leptin diet is designed to ensure hormonal balance and therefore weight stability. Because leptin controls hunger and controls overeating, it is the basis of a gentle wellness diet. Another important point is the connection of leptin with thyroid hormones, which also affect weight, as well as with the pancreas, myocardium, and coronary glands.
So, the leptin diet regulates the amount of the hormone in the body. And it, having constant communication with the brain through soy receptors, tells you how much fat is stored in the body and whether it is enough to cover the energy expenditure. If there is enough leptin, the brain helps get rid of excess lipids by burning them off. Therefore, it doesn’t take much effort to lose weight. It’s already triggered, in fact. You just have to follow five simple rules to make a proper diet.
How to make a proper diet
It’s simple, there are just five rules for the leptin diet:
- don’t eat in the afternoon;
- eat three meals;
- eat slowly and in small portions;
- Breakfast should be protein;
- Keep carbohydrates to a minimum.
How do these rules work? Here’s how.
Two meals are important: breakfast and dinner. The time between them should be 12 hours. This is the number of hours that allows you to process the food until the end. This is basic-basic, because whatever you eat at dinner will be deposited in fat layers, it will not have time to be processed: the metabolism slows down in the evening. The leptin diet generally says that you can’t eat in the evening, no matter how much you want to. The last meal is allowed three hours before bedtime if hunger is unbearable.
At about 4 o’clock in the afternoon, the feeling of hunger is maximal, but you must learn to suppress it. So it turns out that after having breakfast at 8 am, you can have dinner at 8 pm. But! The leptin diet says that you should not do this, it is better to eat dinner about 5-6 hours after breakfast and calm down on this. Difficult? Try it and decide for yourself. It’s all individual. The diet is not a panacea, but a simple enough way to lose excess weight.
It seems to contradict the first one. Well, really, where is the place for three meals if the ideal time between breakfast and dinner is 12 hours? And it is six hours after breakfast. And the lighter this impromptu lunch, the better. It’s all about triglycerides, which build up in the body and interfere with leptin. If you eat often, there are a lot of them and signals to the brain about overeating do not come, but one lunchtime snack is enough for leptin to work properly.
The human body’s metabolism is not naturally designed for constant eating. It gets unbalanced in this state of affairs. Here’s a 5-6 hour break between meals is the minimum to clear triglycerides from the bloodstream, ensure the normal release of leptin into the blood and clear the fat cells. And this is the condition for burning fat on the thighs at night.
Leptin reaches the brain in 20 minutes. Until leptin whispers to it that the stomach is full, the brain won’t know it. That’s why it’s so important to eat slowly, so the hormone has time to get to the brain and talk to it. In addition, not only is eating slowly the key to the success of the leptin diet, but eating not to the point of feeling full. You have to get up from the table with the feeling that you can eat just as much more.
Ensures slow eating – chewing. The more you chew, the less time you have to eat: you can’t sit at the table for hours. Here is another important nuance: portions of food should be small: a palm, no more. If you put a lot of food on the plate, you start to rush to have time to eat it all and what kind of chewing is there… And a small portion puts everything in its place.
The leptin diet emphasizes breakfast. If it is protein, the metabolism is accelerated by 30% and the feeling of hunger is minimal. More than once an experiment has been done. Those participants in the study were given three different breakfasts: filled with fat, carbohydrates, and protein. Then, they watched when everyone had a desire for a snack. It turned out that the “researcher” who ate the protein breakfast was the one who remembered the food later than everyone else, and the one who ate the fatty food was the first to get hungry.
But the protein breakfast is not as simple as it seems. With minimal protein content, that is, a small portion of food eaten, you will want to snack after a couple or three hours. It is difficult to survive for six hours until lunch. Therefore, everything should be calculated. The reference point “palm” is not accidental: everyone has its own size and is just right for the optimal portion. A good option for breakfast: eggs, cottage cheese, which can be combined with fruit.
Reducing carbohydrates is not an empty sound. It correlates with triglycerides. The more carbohydrates, the greater the cumulation of triglycerides, which block the normal function of leptin. Thus, fat begins to cumulate in the lipid layers. Plus – unused carbohydrates turn into fat on their own, meaning they should be eliminated from the diet. Generally speaking, carbohydrates are the easiest fuel for the body to live on. If you eat a lot, you unwittingly replenish your fat reserves.
Constant consumption of carbohydrates provokes thyroid problems, stress, causes myasthenia, blocks the work of growth hormones, fat burning. Of course, you cannot do without carbohydrates at all, but everything is good in moderation, so the best option would be to calculate the daily caloric intake on an individual basis with a specialist.
What to eat and what not to eat on the leptin diet
A sample menu for the leptin diet may look as follows:
Breakfast: cheese and eggs with plenty of fiber and water at the rate of 40 ml per 1 kg of weight.
Lunch: salad and soup, boiled chicken or turkey – sources of nutrients that the body needs. Soft tea, preferably green tea, which is a source of antioxidants.
Dinner: fruit and vegetables, boiled fish or meat, maybe some ice-cream for dessert. Mineral water.
What is recommended for the leptin diet:
Vegetables: spinach, cabbage in any variation, beans and green beans and boiled beans, tomatoes, onions-garlic, ginger, celery, zucchini, radishes, eggplant, beets, peppers, zucchini, pumpkin.
Fruits: apples, bananas, citrus fruits, grapes, berries – any: garden, forest, watermelon, melon, papaya, pear, pomegranate, pineapple;
Fats: olive, almond oil, peanuts, walnuts, avocado, butter.
Proteins: soybeans, lentils, mushrooms, fish, chicken breast, beef.
Milk: all milk-based products.
Cereals: whole-grain bread, wheat bread, oats, barley, oatmeal, rye.
Herbs, spices: cilantro, basil: both green and red, dill, rosemary, thyme, cumin, cinnamon, nutmeg.
Drinks: water, including mineral water, juices: vegetable and fruit, smoothies, detox drinks.
What not to eat:
- Carbohydrates in large quantities, fast foods.
- Fats, especially animal fats and inordinate amounts.
- White bread, sugar, salt.
- Carbonated drinks, energy drinks.
What is a leptin pill for?
By “leptin pills” we mean dietary supplements, which have gained popularity recently. But leptin is a hormone of adipose tissue. No pills, let alone supplements, are made from it. What these pills are is not entirely clear. They actually reduce appetite, i.e. they take the role of leptin, but leptin itself is not found in their composition.
They contain a whole mixture of substances that have anti-inflammatory and antioxidant properties, and therefore increase sensitivity to the hormone. For example, such pills may include alpha-lipoic acid, fish oil, green tea extract, fiber, conjugated linoleic acid.
Today they are trying to create drugs based on leptin, but this work is still in its infancy. There are attempts to inject leptin, and this blocks overeating. But again, let’s emphasize that as a means to lose weight, such manipulations are not part of the standard treatment for obesity.
There is no medical approval. Leptin is easily absorbed and does not enter the bloodstream if taken orally. Only injections give results, but all this is still at the experimental stage. There is not enough scientific evidence to support this. But you can’t talk about leptin pills a priori.
There are other ways to correct excess weight with leptin: reducing insulin resistance or triglyceride levels. And the best way is to use a leptin diet to keep blood sugar levels from rising. In this case, insulin resistance is out of the question, which means the weight will be normal. Gaining extra pounds will stop. Insulin resistance itself is characterized by high levels of triglycerides in the bloodstream, which prevents the movement of the hormone to the brain. If insulin resistance goes down, weight automatically goes down.
Exercise may well play the role of a pill. At its core, the leptin diet is not particularly low in calories. Therefore, regular and dosed physical activity can help in achieving excellent weight loss results.
What is most effective:
- walking, including brisk walking;
- the famous jogging;
- climbing stairs, ignoring the elevator;
- jumping rope;
- aerobics, especially step aerobics;
- strength training.
All this will help you quickly get rid of extra pounds. Before you start exercising, you should make sure that your weight is gradually decreasing, and not stabilized. This is necessary because strength exercises will provoke the growth of muscle mass without the loss of fat and the results of weight loss will become imperceptible.
Possible harm from the diet and its benefits
First, let’s list the benefits: there are only two – fast weight loss without the excruciating feeling of hunger and building muscle. But about the harm of the leptin diet we need to talk a little more in detail. First, this miracle cure is not suitable for everyone. Determine whether this is your salvation from obesity in the state only a doctor after a complete clinical and laboratory examination.
Secondly, there is no guarantee of non-recovery of extra pounds when returning to your old habits. Finally, leptin is affiliated with neuropsychiatric disorders of the body, it is a hormone that causes emotional fluctuations, which not everyone can handle.
And we also want to remind you that today’s actuality is body positivity, that is, a good attitude towards your beloved self in all the volumes you have acquired. Therefore, if they are not excessive and not dangerous to health, there is probably no need to include any kind of diet in your life cycle. It is still a violent interference with nature. Leptin is a hormone, and hormones are never safe. Therefore it is necessary to think a hundred times and consult a doctor, and then start the prevention of gaining extra pounds or their correction with a leptin diet.
We want our little missteps to be corrected without difficulty, or at the very least with minimal effort.
Leptin can help with this by:
- Go to bed three hours after the last meal and get enough sleep: this is 8-10 hours, depending on gender and age.
- Drink warm water with lemon juice on an empty stomach in the morning.
- Do moderate physical activity every day.
- Eat at certain hours, every day at the same time.
- Give up unhealthy habits.
In other words, how much and when you eat is just as important as what you eat. Health is harmony, health, beauty, vigor, and leptin, its optimal level in the body, can guarantee all this.