Balancing your body's production of leptin is the key to achieving lasting weight loss, says Dr. Scott Isaacs in his book, "The Leptin Boost Diet". Leptin, a fat cell hormone that tells the brain when the body has enough fat reserves, stops functioning properly when the body stores too much fat. When this happens, you become resistant to leptin and gain weight. According to Dr. Isaacs, learning how to balance your leptin will result in better sleep, more energy, improved mental functioning, clearer skin and a leaner body.
Step 1
Get a good night's sleep to balance leptin in your body. According to Dr. Leo Galland, author of "The Fat Resistance Diet", when you don't get enough sleep your body produces more hunger-stimulating hormones and less leptin. An extended period of time without a full night's rest can lead to a hormone imbalance and cause weight gain.
Step 2
Consume five to 10 servings of fruits and vegetables every day to balance your leptin. Ten vegetable servings is the equivalent of 10 cups of cooked or 5 cups of raw vegetables. A single serving of fruit varies, but one kiwi, two tangerines and one nectarine all equal a single serving of fruit.
Step 3
Eat a lot of high-volume, low-fat foods throughout the day to lose weight and balance your hormones on the leptin diet. High-volume, low-fat foods are foods that make your stomach feel full without adding a lot of calories. Examples include whole grain foods, high-fiber foods, fruits and vegetables and low-fat dairy products. These types of foods will send signals to your intestinal hormones that you are full, and this will boost your leptin levels.
Step 4
Steer clear of foods containing high-fructose corn syrup, says Dr. Mehmet Oz. High fructose corn syrup, an ingredient found in countless products including baked goods, sweetened yogurt, salad dressings and breakfast cereals, blocks leptin in the body and causes you to eat more.
Step 5
Walk at least 30 minutes a day. According to Dr. Michael Rozien, increasing the amount of muscle in your body will help you lose weight. When you lose weight, your body will respond better to leptin.
Dr. Leo Galland says you should try to fit several short periods of exercise into your day. Clean the house, take the stairs instead of the elevator or park a few blocks away from the grocery store or work.
Tips and Warnings
- Common symptoms of leptin resistance include fatigue, high body fat, excess weight in the abdomen, high blood pressure and insomnia. Dr. Scott Isaacs says you should ask your doctor to test your blood sugar levels to determine if you have leptin resistance. If your blood sugar is even slightly higher than normal, you probably have leptin resistance.
- If you suddenly gain weight, or suffer from fatigue, insomnia or any other signs of leptin resistance, consult your doctor to rule out any underlying medical conditions. This article is intended as a general overview of how to master the leptin diet and should not replace the advice of a qualified medical professional.
References
- "The Leptin Boost Diet"; Dr. Scott Isaacs; 2007
- "The Fat Resistance Diet"; Dr. Leo Galland; 2005
- Oprah: Food Hall of Shame...and Fame
- Ask Dr. Oz: What is Leptin Resistance
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