Learn about the Leptin diet

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Leptin diet is recommended for those who want to lose weight and control body weight. To reap the health benefits of this diet, you need to strictly follow the rules, and combine it with moderate exercise every day.

1. What is the Leptin Diet?

The Leptin Diet was designed by Byron J. Richards – an entrepreneur and clinical nutritionist. Richards' company, Wellness Resources, specializes in the production of herbal supplements that are researched to support the Leptin diet. In addition, he is also the author of a book on leptin and its role in weight loss and health.
Leptin was first found in 1994, it is a hormone produced in the body's fat stores. It does the job of signaling to the brain when you are full and sending out a signal to stop eating. In addition, leptin also effectively supports the body's metabolism. Numerous studies in both animals and humans have shown that leptin plays an important role in weight loss, weight gain, and the development of obesity.
Leptin normally travels through your bloodstream and circulatory system and travels to the part of your brain that governs your appetite. Here, it will bind to the receptors responsible for the feeling of hunger. This helps to reduce your appetite and curb your desire to eat. In addition, leptin also moves through the body's nervous system, stimulating adipose tissue to burn calories and fat.
When too much leptin builds up in the blood, it leads to leptin resistance. This makes the leptin less effective and causes weight gain. The exact cause of leptin resistance is unknown, but experts say stress and obesity are closely linked. On the other hand, cortisol, a hormone released when the body is stressed, can also make leptin less absorbed by the brain and prompt you to eat more.

2. What are the benefits of the Leptin diet?

Many of the principles of the Leptin diet can be the same or be applied similarly to other methods of weight management. On the Leptin diet, it is recommended to avoid late-night eating, avoid consuming a lot of additives found in soda, and limit your carbohydrate intake.
Besides, the Leptin diet also emphasizes the need for portion control. These recommendations often represent sound nutritional advice for people on the Leptin diet.
On the other hand, the Leptin diet also comes with simple exercise instructions, is easy to maintain and does not require you to do continuous exercise for your weight loss purposes. When combined with daily portion control with the right choice of nutritious foods and the right exercise according to the guidelines of the Leptin diet, you can lose weight effectively and quickly.

3. Potential Risks of the Leptin Diet

Similar to many other diets, following the Leptin diet may impose some restrictions on your intake. Specifically, you will find it difficult to stick to this diet or feel unsatisfied with your food choices.
Ideally, you should discuss carefully with your doctor or dietitian before taking leptin supplements or starting the Leptin diet. It may not provide enough calories if you are an active person. In addition, this diet is also not suitable for children or adolescents whose calorie needs are different from those of adults.

4. How to follow the Leptin diet?

When following the Leptin diet, you need to follow the following 5 rules:
Eat foods that provide 20-30 grams of protein at breakfast every day. Absolutely do not eat after dinner and make sure not to consume anything at least 3 hours before bedtime. Eat only 3 meals a day and do not snack. In addition, the time between each meal should be from 5 to 6 hours. Reduce your carbohydrate intake, but don't completely eliminate carbs from your diet. Practice portion control at each meal. Don't overeat and stop before you feel completely full. In order to follow the Leptin diet, you should determine the relative calorie content of the foods you consume, but do not need to count calories too closely. This diet also recommends that you choose to consume organic and fresh foods, avoid eating a lot of additives and other chemical ingredients.
People who follow the Leptin diet also need to make sure to strictly adhere to their protein and fiber requirements. Each of your meals should provide about 400 – 600 calories, according to the following generally standard ratios:
40% protein 30% carbohydrates 30% fat In addition, the Leptin diet encourages you to eat lots of fruit. , vegetables and other essential protein sources, such as meat, chicken, turkey, and fish. You should choose to consume fruit instead of desserts that contain a lot of sugar. Besides, when on the Leptin diet, you should eat in moderation cheeses, nut butters and eggs.

Protein-rich legumes and grains, such as oatmeal, lentils, and quinoa, are also recommended for consumption in the Leptin diet. Low carbohydrate intake can unbalance the gut microbiome or lead to constipation, so you should choose to eat fiber-rich foods regularly every day.
When you are on the Leptin diet, you should avoid artificial sweeteners, sodas and energy drinks. In addition, this diet also encourages you to eliminate any soy products from your diet. Due to the primary focus on smaller portions and no snacking, some people may feel hungry quickly while following the Leptin diet. To prevent this problem, you should drink plenty of water or supplement with fiber daily for the body.
Finally, the Leptin diet also requires you to control when you eat as well as what foods you consume. You need to try to create a habit of distracting yourself between meals, while incorporating moderate exercise. These measures can help you stick to the Leptin diet and lose weight successfully.
If you feel hooked on this diet, it can deliver the amazing results you've been waiting for. However, ask yourself if this is something you can stick with for the long term. Long-term health will depend on your long-term healthy behaviors. So, if you don't like the Leptin diet, you can totally try other weight loss strategies. It should be noted that, before undertaking any weight loss method, you should consult a nutritionist about the potential benefits and risks that they bring.

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Reference source: healthline.com