The Leptin Diet — and Others

Chapter summary

• Fat cells make the hormone leptin, part of the hormone system for metabolism and weight.
• Hundreds of research papers on leptin and appetite led diet writers to build diets around it. The best known are the Leptin Diet (Byron Richards), the Rosedale Diet (Dr Ron Rosedale) and the Fat Resistance Diet (Leo Galland).
• The reasons promoted for these diets have no scientific basis, but the advice matches a low-carb, high-fat (LCHF) diet.

The five Leptin Diet rules

• Never eat after dinner. Finish dinner at least three hours before bed.
• Eat three meals a day with five to six hours between them. No snacking.
• Do not eat large meals. Stop when slightly less than full.
• Eat a high-protein breakfast.
• Reduce carbohydrate.

The other leptin diets

• Rosedale Diet: uses diet to correct leptin imbalance (“turn off your hunger switch”).
• Fat Resistance Diet: an anti-inflammatory diet that also addresses leptin.
• Both are general. They cut sugar-sweetened beverages, which helps by itself.

Two views on whether leptin explains it

• Promoters: Leptin signalling is broken in overweight people and the diet resets it. Richards also wrote against the pharmaceutical industry and sells supplements.
• The author: The leptin theory is unproven. The diets still cut added sugar, reduce carbohydrate, increase protein and limit calories to 1,200 to 1,800 a day. Those changes alone produce weight loss.
• Supplements: They probably have no more than a placebo effect. If they help you keep the commitment, they may only harm your wallet.

Take-away points

• Believe it if you must. The diet seems to help some people meet their goals.
• Skip the extras. Leptin and hunger hormones are covered in a later chapter.
• The common thread of Atkins, Paleo, blood-type and leptin diets is taking out sugar and refined carbohydrate.

References

• Richards, B.J. (2012) The Leptin Diet: How Fit Is Your Fat? Wellness Resources.
• Richards, B.J. (2002) Mastering Leptin, 3rd edn. Wellness Resources.
• Galland, L. (2006) The Fat Resistance Diet. Broadway.
• Rosedale, R. (2005) The Rosedale Diet: Turn Off Your Hunger Switch. William Morrow.