A Leptin Resistance Diet

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This diet is a strategy to improve the body's sensitivity to leptin. To do this and reset the signals to the brain one must limit snacking, prioritize lean proteins and soluble fiber, and reduce simple carbohydrates and processed sugars. Here are some guidelines to target leptin sensitivity: * To allow your body to process food and lower insulin levels aim for exactly three meals per day. * Stop eating 3-4 hours before bedtime. Finish dinner early. * Drastically reduce or eliminate sodas, refined sugars, and processed carbohydrates for these are known drivers of leptin. * Eat 400-600 calories at each meal. Figure on a balance of 40% protein, 30% healthy fat, and 30% complex carbs for each meal. * Eat lean and plant-based proteins like chicken, turkey, fish(rich in Omega 3's), and legumes like quinoa and lentils. * Eat soluble fiber like Brussel sprouts, leafy vegetables, chickpeas, and berries. These keep you full and improve metabolic function. * Cook with healthy fats such as olive, canola or high oleic(naturally occurring) sunflower oils. * Drink one full glass of water before each meal. This helps you to feel full and not eat so much. Leptin sensitivity is very tied to lifestyle. You need to get 7-8 hours of quality sleep consistently because sleep deprivation decreases leptin levels. It is also very important to manage daily stress and get regular and constant exercise. I hope this is helpful to you. I have been chatting with one Mylotter who is having trouble with weight, and I thought these posts might be of help. I hope that they are.