If you have trouble losing weight no matter what diet you follow, you may have leptin resistance, which is making it difficult for you to lose weight, according to "Leptin Diet," an article on the Every Diet website. Byron J. Richards, author of "Mastering Leptin," recommends an eating plan that helps put leptin levels back on track. Consult a doctor before making changes in your eating plan.
Significance
Leptin helps reduce hunger, Mayo Clinic nutritionists Jennifer Nelson and Katherine Zeratsky wrote in a 2009 article, "Overeating -- What Causes it?" If your leptin levels are imbalanced, however, you may not feel satisfied even after eating a full meal. Your eating habits and stress level may affect your leptin levels.
Breakfast
The Every Diet website recommends eating a balanced breakfast that contains a variety of nutritious foods every morning while following the Leptin Diet. Example breakfasts include 1/2 cup berries, 1/4 cup walnuts, 1 cup soy milk and 2 scoops whey protein powder mixed with soy milk. Another recommended sample breakfast may include two pieces of whole-grain bread, 1/4 cup walnuts, 1/2 cup berries and four free-range eggs.
Lunch
For lunch, Every Diet website suggests eating a 6-ounce piece of salmon, chicken breast or lean steak, 1 cup whole-grain pasta mixed with 1 tablespoon flax meal and 1 tablespoon olive oil. Add ginger, turmeric and cumin to the pasta or meat. On the side, eat 1/2 cup grapes and a large avocado. This meal plan may also be used for dinner, notes the Every Diet website.
Dinner
In the book "The Fat Resistance Diet: Unlock the Secret of the Hormone Leptin To: Eliminate Cravings, Supercharge Your Metabolism, Fight Inflammation, Lose Weight & Reprogram Your Body to Stay Thin," Dr. Leo Galland recommends eating grilled sirloin with herbs and garlic, a garden salad, 2 cups green beans and 1 tablespoon pomegranate lime dressing as a sample dinner.
Expert Insight
According to Galland, incorporating superfoods into your meals will help jump-start your healthy eating habits and help you balance your leptin levels. Some superfoods include basil, flaxseeds, romaine lettuce, blueberry juice, vegetable juice, tilapia, bell peppers, carrots, green tea, cherry juice, cabbage, broccoli, arugula, blueberries, apples, cherries, grapefruit, almonds, walnuts, spinach, tomatoes, egg whites and nonfat yogurt.
References
- Mastering Leptin: The Official Website
- Every Diet: Leptin Diet
- "Mastering Leptin: The Leptin Diet, Solving Obesity and Preventing Disease"; Byron Richards; 2004
- Mayo Clinic: Overeating: What Causes It?
- "The Fat Resistance Diet: Unlock the Secret of the Hormone Leptin To: Eliminate Cravings, Supercharge Your Metabolism, Fight Inflammation, Lose Weight & Reprogram Your Body to Stay Thin"; Leo Galland, M.D.; 2006
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