Byron Richards originally wrote a book called The Leptin Diet. He and his wife followed up with another book.
In their book “Mastering Leptin” – The Leptin Diet: Solving Obesity and Preventing Disease“, Byron and Mary Richards say the following:
“Somewhat quietly, at the end of the twentieth century, a hormone called leptin was discovered. The immense importance of this hormone was not immediately recognized. In fact, all that it does is not yet fully understood.
“One thing is very clear, mastering leptin transforms the subjects of weight management and disease prevention to an astounding new level, opening the door for solving many major health issues…”
They continue: “Leptin is the hormone secreted by fat cells contained in white adipose (fat) tissue. It is the most significant hormone there is in understanding the function of the human body.”
The book itself contains an enormous amount of detail, as the authors present their findings from a thorough research review on the recently discovered appetite controlling hormone leptin. However, we think their eating rules can be summarized very quickly. You might want to try them.
The five rules
1. Never eat after dinner
Finish your last meal of the day at least 3 hours before you go to bed, i.e., never go to bed with a full stomach. Never snack at night. Avoid eating anything for 12 hours between dinner and breakfast.
REASON – During the first 6-8 hours after eating dinner, the body is burning glucose calories consumed during the day. During the 8th to 12th hour after dinner comes “the most effective fat burning time.”
Having a snack before bedtime (or a late evening meal) causes leptin release, which tells your body/brain that no additional energy is required and no fat will be burned during the latter part of the night.
2. Eat 3 meals per day, allow 5-6 hours between meals, and do not snack between meals
REASON – During the first three hours after a meal, insulin is storing calories from the food we have eaten, putting our bodies in glucose burning mode. In hours 4-6, our bodies shift into fat burning mode. Snacking within that 4-6 hour window will stimulate insulin release, and thus bypass the fat burning mode.
Editor: Especially provocative is the disdain for snacking. The book explains how snacking disrupts the hormone leptin and causes major energetic problems, including overeating at subsequent meals. The advice runs contrary to almost every diet pundit on earth, yet is rooted in common sense.
3. Avoid eating large meals
Do not give your body more fuel than it can use.
REASON – Regular large meals will invariably lead to leptin and insulin resistance. So eat slowly and chew really well because it takes your brain ten minutes to let you know you’re full. Another technique, after you’ve eaten half of your meal, take a 5-minute break. And don’t feel you have to “clean your plate.”
4. Eat a high-protein breakfast
REASON – Keeps your body in the fat-burning mode from your night’s fast and may reduce late afternoon energy crashes.
5. Reduce carbohydrate consumption
But don’t cut out ALL carbohydrates.
REASON – Carbs lead to the release of insulin, which puts you in glucose burning mode.
Byron and Mary Richards recommend a ratio of 50/50 of carbs to protein, which amounts to a palm-sized portion of protein and starch, plus eat as many vegetables as you like, except for the peas, corn, cooked carrots, and other starchy veggies, which count as carbs.
Check whether you’re eating too many carbohydrates – Weigh yourself first thing in the morning, and again at bedtime. If your bedtime weight is 2 pounds over your morning weight, you’ve probably eaten too many carbohydrates.
What book readers have said: Customer reviews at Amazon.com.
Also read Byron Richards later book “The leptin diet.” It repeats and clarifies the above five dietary rules.
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