There are five simple rules that form the core of The Leptin Diet. The quality of the food you eat is of course important. What is interesting about The Leptin Diet is that it is just as important whenyou eat as what you eat. The Leptin Diet is the secret to getting more energy from less food. The scientific principles upon which it is based are unlikely to ever change. This is not a fad diet, a calorie manipulation scheme, or a starvation routine masquerading as a diet. It does not involve deprivation of pleasure. The underlying principles of The Leptin Diet apply to everyone, whether you need to lose weight or not. It is a lifestyle for eating properly grounded in the science of leptin. It is something you can do happily and healthfully over the long haul. Here are some tips for the regular use of leptin diet.
Never eat after dinner
Allow 11-12 hours between dinner and breakfast. Never go to bed on a full stomach. Finish eating dinner at least three hours before bed. One of leptin’s main rhythms follows a 24-hour pattern. Leptin levels are highest in the evening hours. This is because leptin, like the conductor in the orchestra, sets the timing for nighttime repair. It coordinates the timing and release of melatonin, thyroid hormone, growth hormone, sex hormones, and immune system function to carry out rejuvenating sleep. It does this while burning fat at the maximum rate compared to any other time of the day. And it does this only if you will allow it, by not eating after dinner.
Eat three meals a day
Allow 5-6 hours between meals. Do not snack. It is vital to create times during the day when small fat blobs, known as triglycerides, are cleared from your blood. If triglycerides build up during the day they physically clog leptin entry into your brain, causing leptin resistance – meaning that leptin cannot register properly in your subconscious command and control center. Your metabolism is not designed to deal with constant eating and snacking. Doing so confuses your metabolism and results in you eating much more than you really need. Eating too often is like a repetitive strain injury, like tennis elbow but in this case leptin elbow. Yes, you are supposed to get a snack between meals – but it is supposed to come from your liver. This is how your body naturally clears triglycerides from your blood. Besides that fact that these fat blobs confuse leptin, they are also headed in the direction of your hips, thighs, and stomach. So breaking them down and clearing them out is vital, and this only happens when you allow 5-6 hours between meals. When you clear your circulatory highways of extra fat during the day, leptin works better. When you do a great job during the day then you are much more likely to break down and burn stored fat from your hips and thighs while you are sleeping.
Do not eat large meals
If you are overweight, always try to finish a meal when slightly less than full, the full signal will usually catch up in 10-20 minutes. Eating slowly is important. As you improve you will start getting full signals at your meals – listen to this internal cue and stop eating. One of the traits of the non-obese French population, that is before the American junk food industry swooped down upon them, is that their people listen to the internal full signal. In America, especially in those who are overweight, portion size is determined by what is available – this is called the see food diet – what you see is what you eat.
Eat a breakfast containing protein
Your metabolism can increase by 30% for as long as 12 hours from a high-protein meal; the calorie-burning equivalent of a two to three mile jog. A high-carbohydrate breakfast such as juice, cereal, waffles, pancakes, or bagels does not enhance metabolic rate more than 4%, especially when eaten with little protein.
One key take home message about the science of leptin is that it is just as important when you eat as what you eat. Eating throws powerful hormonal switches. Make sure you throw them at the right time so that your body can do what it was intended to do. When you eat in harmony with leptin your head will feel clearer and your energy better, your cravings will go away, and your health will improve. There is a lot of power in these simple rules.