The Leptin Diet, a weight loss plan devised by clinical nutritionist Byron J. Richards, relies on sound dietary principles with a significant emphasis on portion control.
The diet consists of five fundamental rules:
- Abstain from eating after dinner.
- Schedule three meals a day with 5 to 6-hour intervals between each.
- Consume small meals.
- Begin your day with a high protein breakfast.
- Limit carbohydrate intake.
Now, let's delve into the specifics of each rule.
1. Abstain from Eating After Dinner
In adherence to the leptin diet, you should avoid eating anything at least three hours before bedtime. This means that your evening meal should be consumed 3 hours before you sleep.
The two most crucial meals in this diet are breakfast and dinner. To follow the diet correctly, ensure you eat within a 12-hour window. For instance, if you start eating at 6.00am, make sure to have your dinner before 6.00pm.
The logic behind this is that the body's metabolism typically slows down during sleep. Eating after dinner burdens your body's processing functions and any food consumed after dinner is likely to be stored as fat.
2. Schedule Three Meals a Day with 5 to 6-hour Intervals
The leptin diet recommends a 5 to 6-hour gap between breakfast, lunch, and dinner. For instance, if you have breakfast at 6.00am, plan for lunch at 12.00pm and dinner between 5.00 and 6.00pm.
The diet's philosophy is that three regular meals a day provide the body with essential nutrients. Snacking is discouraged as it can lead to elevated triglycerides levels that can interfere with leptin signalling to the brain.
3. Consume Small Meals
The leptin diet emphasizes portion control rather than focusing on specific foods. It advises stopping eating before you feel full and slowing down the pace at which you eat to allow the leptin hormone enough time to signal the brain that you are satiated.
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4. Begin Your Day with a High Protein Breakfast
Starting your day with 20-30 grams of protein, such as lean meat or organic eggs, is highly recommended. A protein-rich breakfast after a 12-hour fast can boost metabolic rate by up to 30 percent.
5. Limit Carbohydrate Intake
High carbohydrate consumption can elevate blood triglycerides levels and interfere with leptin signalling. Thus, it's advisable to limit simple carbohydrates like cookies and cakes while including complex carbohydrates like fruits and vegetables in your diet.
In summary, the leptin diet offers straightforward rules for a sustainable lifestyle change rather than a temporary diet.
