The hormone leptin plays an important role in your appetite and metabolism --- the rate at which your body utilizes food for energy. The Leptin Diet, created by clinical nutritionist Byron Richards, encourages dietary habits that promote balanced leptin levels in your body. Leptin balance, according to Richards, can keep your food cravings at bay, bolster energy and improve diabetes symptoms. For best results, seek guidance from your doctor or dietitian before altering your diet.
Complex Carbohydrates
Complex carbohydrates, such as whole grains and starchy vegetables, provide rich amounts of nutrients and dietary fiber. As low-glycemic foods, complex carbohydrates have a positive impact on your blood sugar levels and keep you fuller longer between meals compared to refined carbohydrates, such as white flour and sugar. Richards recommends that 50 percent of your daily calories derive from healthy carbohydrates for improved leptin balance. This aim fits within the Dietary Guidelines for Americans, which suggests reaping 45 to 65 percent of your calories from carbohydrates and choosing complex varieties most often. For best results, replace refined carbohydrate sources with complex alternatives, such as 100 percent whole grain breads and cold cereals, whole wheat pasta, brown rice, wild rice, quinoa, pearled barley, old fashioned oats and air-popped popcorn.
Lean Protein
Protein provides amino acids --- the building blocks of lean tissue. Protein-rich foods enhance cognitive function, lean tissue growth and repair and blood sugar balance. The Leptin Diet encourages you to incorporate lean protein into all your meals and snacks and to start each day with a protein-rich breakfast, such as an egg-white and vegetable omelet served with whole-grain toast or low-fat yogurt with fresh fruit and natural granola. Additional healthy protein sources include extra-lean meats, skinless white-meat poultry, tofu, low-fat milk and kefir and legumes, such as lentils, split peas and beans. Richards encourages dairy products in particular, which, he claims, accelerate weight loss. When preparing fish and meats, use healthy cooking methods, such as baking, broiling or grilling in light amounts of olive oil.
Fruits and Vegetables
The Leptin Diet also emphasizes ample fruit and vegetable intake for improved immune system function, blood sugar balance, healthy leptin levels and weight loss. As nutrient-dense, relatively low-calorie foods, fresh fruits and vegetables provide valuable diabetes-friendly alternatives to processed foods. In an article posted on his website, Richards recommends incorporating quercetin --- a valuable nutrient present in many fruits and vegetables --- into your diet for improved cardiovascular health and metabolism. Fruits and vegetables rich in quercetin include apples, red onions, citrus fruits, red grapes, broccoli, leafy greens, cherries and berries. Other particularly nutritious fruits and vegetables include kiwi, cantaloupe, brussels sprouts, red bell peppers, cabbage, string beans, carrots and squash. Include a variety of colorful fruits and vegetables into your meals and snacks regularly for maximum benefits.
References
- "Mastering Leptin: The Leptin Diet, Solving Obesity and Preventing Disease, Second Edition"; Byron J. Richards; 2004
- U.S. Department of Health and Human Services: 2005 Dietary Guidelines for Americans
- ByronRichards.com: Leptin and Thyroid Weight Loss Blog
