Obesity is a global issue and a much talked about topic today. Numerous studies are being carried out on obesity and its adverse effects.
One such study states that obesity is one among the major causes for diabetes, hypertension, cardiovascular diseases, and even cancer. Obesity is now being commercialized. Markets are flooded with weight loss products and fad diets claiming fast weight loss. But eventually, the result is; people are confused and frustrated. Rest assured, here we bring you a scientifically proven weight loss program the Leptin Diet. It follows 5 simple rules. You will derive the maximum benefit from this diet if you make it a way of life.
What is Leptin?
It is a hormone released from the fat cells located in the adipose or fat tissues. It is also called the “satiety hormone”. Its primary function is to suppress hunger and balance the energy level and help the body maintain a healthy weight.
Here are the five basic rules of Leptin Diet:
Never Eat After Dinner
Dinner and bedtime should have a gap of 3 hours. Also, avoid eating after dinner. Leptin follows a unique 24-hour pattern. Leptin levels are the highest in the evenings as its primary job is nighttime repair. The release of melatonin and coordination with other hormones to give you a rejuvenating sleep is done by Leptin. And this work is done by burning fat at a rapid pace compared to any other time of the day. Any snacking after dinner or middle of night can obstruct Leptin function.
Eat Three Meals a Day
Leptin advocates only three meals per day; breakfast, lunch, and dinner. There should be 3 to 6 hours gap between each meal. The 3 to 6 hours gap is to help triglycerides (fat blobs) formed in our body to be cleared from the bloodstream, and it is done during the day. If you snack in between meals, triglycerides builds up and can clog the bloodstream disrupting Leptin’s entry into the brain. Reduced Leptin levels during nighttime will affect the nighttime metabolic rate and fat burning.
Avoid Eating Large Meals
Leptin Diet disallows eating large meals during breakfast, lunch, or dinner and also going to sleep on a full stomach. According to studies, our brain is designed to send satiety signals during the 10 to 20 minutes of eating meals. So eat slowly. And once you start getting these subtle cues to stop eating, you need to stop. Overeating causes Leptin malfunction and would hamper fat burning during nighttime.
Eat a Protein-Rich Breakfast
Instead of loading yourself with a diet rich in carbohydrates for breakfast which can only enhance your metabolic rate by 4%, it would be sensible to eat a breakfast rich in protein which increases your metabolic rate by 30% for over 12 hours. Leptin resistance is reduced by taking high-protein breakfast and nighttime repair and fat burning becomes smoother.
Reduce Carbohydrate Intake
Carbohydrates are the main source of energy for the body. Without carbohydrates, various functions of the bodies get affected; like your muscles won’t function, fat metabolism slows down, your growth hormones don’t respond etc. Leptin Diet allows the intake of carbohydrate and protein in the 50/50 ratio. According to Leptin diet, you need to see the food on the plate; you should have both protein (chicken, egg, or meat) and carbohydrates (pasta, rice, corn, or bread) in the 50/50 ratio.
Leptin Diet Plan:
Breakfast: Scrambled eggs, Protein shakes, Whey protein, Oatmeal with Almond milk, Spinach, Fiber Rich Fruits, and Plus Protein Powder.
Lunch: Quinoa and Lentil Salad, Crab Salad, Goat Cheese Salad, Boiled Chicken or Tuna, and Loads of Greens.
Dinner: Chicken Steak, Salmon, Tuna, Coconut Rice with Grilled Shrimp, Salmon Tacos, Chicken Chili, Poached Salmon.