The Leptin Resistance Diet is another name for the Fat Resistance Diet, a weight management plan developed by Dr. Leo Galland. According to Galland, the inability of obese individuals to lose weight is directly tied to leptin resistance, a chemical imbalance that, he contends, can be balanced by eating certain foods and avoiding others. The Leptin Resistance Diet offers many advantages for dieters; however, many of Galland's claims about leptin's role in weight control are not supported by adequate scientific evidence.
Background
The Leptin, or Fat, Resistance Diet was outlined in Galland's 2005 book, The Fat Resistance Diet. Leptin is a hormone produced by fat cells and is responsible for regulating body fat levels and controlling appetite. According to Galland, an individual can reach a body fat level so high that tissue inflammation occurs. Inflammation, Galland explains, inhibits the production of leptin, resulting in a vicious cycle of ever-increasing fat stores, increasing appetite and decreasing levels of leptin. Galland refers to this cycle as leptin resistance. Leptin resistance results in a slower metabolism and an increase in food cravings; both lead to weight gain and extreme difficulty losing weight. The diet Galland designed is purported to contain foods that stimulate the production of leptin and promote weight loss.
Guidelines
The Leptin Resistance Diet consists of three basic phases. During the first phase, you will focus on eating what Galland refers to as "super foods": lean protein and at least nine servings of fruits and vegetables. This phase is designed to help decrease the inflammation Galland contends is inhibiting your leptin production and to balance your blood sugar levels. In the second phase, you can begin to include more complex carbohydrates in your diet, including beans and whole grains like rice and oatmeal. The third and final phase is called the maintenance phase. During this stage of the diet, you will be able to incorporate more quality carbohydrates into your daily meals. Sugar, coffee, any processed foods, refined grain products and alcohol should be avoided in all three phases of the Leptin Resistance Diet.
Recommended Foods and Menus
Galland recommends focusing your diet around fresh fruits and vegetables like carrots, spinach, broccoli, grapes, blueberries, cherries and citrus fruits; foods high in omega 3 fatty acids like fish, flaxseed and nuts such as walnuts; fresh herbs and spices; and complex carbohydrates like beans, lentils and whole grains. A typical daily menu while on the plan might include breakfast, lunch and dinner interspersed with a pre-breakfast, mid-morning, afternoon and after-dinner snack. Breakfast might consist of a vegetable frittata with fruit, while lunch may include a spinach salad with nuts and fruit. Dinner could include a vegetable soup paired with salmon and a steamed green vegetable such as broccoli. Snacks are different combinations of nuts, vegetable juice, yogurt, fruit and tea.
Advantages
Galland promises that, if you adhere to the Leptin Resistance Diet's guidelines, you will lose 2 lbs. weekly. The diet has places a strong emphasis on high-fiber foods like fruits, vegetables and whole grains -- all foods that are linked with a decreased risk of certain types of medical conditions, including cancer, heart disease and diabetes. When you sign up at the online Fat Resistance Diet site, you will receive recipes and meal plans for each of the diet's three phases, as well as an opportunity to connect with fellow dieters to exchange tips and encouragement.
Disadvantages
According to the Diet Spotlight site, the science that the Fat Resistance Diet claims to be based on is not supported by clinical evidence. The recipes included when you join the Fat Resistance Diet online site may require more preparation time than many dieters are used to, and the food restrictions -- especially those on caffeine and sugar -- may be difficult for many to stick to for an extended period of time. Exercise is recommended for dieters, but no specific guidelines or plan is provided.
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