There has been a lot of buzz going around lately about the Leptin hormone and weight loss.
But what the heck is Leptin and what does it do?
In this article we are going to discuss Leptin and explain exactly what it is and how it works when it comes to losing weight with a Leptin resistance diet, which essentially will keep your body from becoming resistant to Leptin.
What is Leptin?
Leptin is a hormone that has the ability to control 100% of your weight loss. This hormone has the responsibility of controlling your hunger and appetite signals and it also controls your overall weight control.
It is responsible for overall energy regulation, as well as controlling how many calories we take in as well as how fast we burn calories.
Leptin is a hormone that is in fat cells and is responsible for sending signals to your brain letting it know that you have enough stored fat, and in return will shut down hunger and cravings.
The high your Leptin levels are, the less appetite and cravings you will have. However, there is something called Leptin resistance.
What is Leptin Resistance and why Does it Occur?
This is when someone may have high levels of Leptin, but are still hungry and still having cravings. This is commonly found in overweight people, and has been recently acknowledged as the number one factor in regards to weight gain.
Leptin resistance occurs because the signals it sends to your brain are not reaching the correct receptors or those receptors are not correctly responding to those signals, resulting in constant
hunger and eventual weight gain.
Essentially your brain feels that there is not enough fat stored in your body, therefore it is telling you to eat more.
Your brain also tells your body to retain as much energy as possible due to this, and this then results in much less calories being burnt, and again you guessed it …. more weight gain.
When it comes to Leptin and weight loss, you must trigger and get your Leptin levels under control in order to be able to lose the most weight possible.
The goal of a Leptin resistance diet is to rid your body of this resistance, and enable you to regulate your hunger and speed up your metabolism so that you can lose weight.
Leptin Hormone and Women
Studies have shown that women usually have twice the amount of Leptin in their bodies than men.
So why is it harder for women to lose weight than men?
This is because the female body does not respond to Leptin’s signals as good as mens body’s do. In fact studies have shown that the female body can be 3 times less responsive to the Leptin hormone than a males body.
This means that most women are not effectively burning fat to their full potential, making it harder to lose weight.
Also, while dieting, women have a harder time controlling their Leptin levels. While on a diet a woman’s Leptin levels drop two times the amount than a mans would. When your Leptin levels drop, your body and mind go into hunger mode, because there are not enough signals telling it that your body has enough stored fat.
This then results in very slow weight loss and an eventual weight loss plateau.
So, all those crash diets you hear about that can help you lose 30 pounds, are actually hurting your chances of keeping the weight off and they just set you up for a dreaded plateau.
On top of the plateau, the fast drop in Leptin will also result in a large amount of rebound weight gain because your metabolism will now actually be slower than it was before.
Ok, enough of the bad news, lets get on to the good news now, and talk about how to get your Leptin under control.
The Leptin Diet
The goal of a Leptin diet is to regulate the amount of Leptin that is in your body and to ensure you body is properly responding to the signals that Leptin is sending.
This will ensure that your body is properly regulating your appetite and cravings, as well as making sure it is burning the most amount of calories possible, meaning your metabolism will be working to its full potential.
While on a Leptin diet you do not need to be extremely strict on counting calories, but you also shoul not completely ignore them.
On a Leptin diet you will be eating 3 meals a day.
Breakfast, lunch, and dinner, and you need to make sure your dinner is complete at least 3 hours before you go to bed.
There is zero snacks allowed between or after meals on a Leptin diet.
If you are feeling a craving for a snack, you should drink unsweetned beverages such as tea and water.
Here is a breakdown of your intake:
- 30% carbs
- 30% protein
- 40% fat
It is advised that you eat between 50 and 75 percent of your body weight in protein a day. So, for example, if you weight 175lbs, you need to eat between 87 and 131 grams of protein each day.
On top of that, you need to stay away from sodas, drinks and foods that contain artificial sweeteners, foods that contain soy, processed foods, and energy drinks.
On a Leptin diet, breakfast is the most important meal of the three that you will be eating each day. Your breakfast should contain 15-25% of your body weight in protein.
For lunch, a salad is recommended. The salad should contain items that add protein.
For dinner, you will want to eat a meat. Steak, salmon, chicken, and other seafood are the main options for dinner when on a Leptin diet.
Some dinner ideas include:
chicken strips, salad, coconut milk ice cream
shirmp with coconut rice
Once you get the Leptin diet down, your body will make the adjustments, and you will begin to shed fat and lose weight. It is also important to point out that you will be losing weight the right way, meaning you will not hit an plateaus, and keeping the weight off will be a lot easier than before.