Keto, Atkins, Paleo, Whole30 oh my! There are so many diets floating around out there for those of us interested in losing weight or living a healthier lifestyle. But, when trying out a new diet, it’s important that health comes before aesthetics, so if you’re thinking of making a change, be sure to talk to a physician or nutritionist first.
No matter which program you follow, protein and fiber are likely the macros you’re paying attention to. The Leptin Diet, in particular, has a heavy emphasis on fiber intake.1
Before trying out the Leptin Diet, it’s a good idea to understand exactly what “leptin” is and how it works. Often referred to as the satiety hormone, leptin is produced in your body’s fat cells. Its purpose is to regulate fat storage and calorie consumption/burning.2
There are five rules for the Leptin Diet1:
- Start the day with a protein-filled breakfast (20-30 grams)
- Resist after-dinner snacking. Don’t eat for at least three hours before bedtime.
- Eat three meals a day. Allow five to six hours between each meal with no snacking.
- Reduce, but don’t eliminate carbs.
- Portion control! Stop before you’re stuffed.
While following these rules, it’s recommended that 400 to 600 calories per meal are rich in protein and fiber. A variety of fruits and vegetables and protein-dense grains and legumes are encouraged.
Need some low-carb, high-fiber, and protein meal ideas?
- Pan-seared steak with crispy herbs
- Grilled eggplant
- Three-bean salad
- Roasted cauliflower
- Quinoa and black bean burrito bowl
- Acai smoothie bowls with lots of greens and seeds
When you decrease carbs, your gut bacteria changes and this may result in constipation. That’s why including an increase in your fiber intake is so important!
To help stay on track, try drinking lots of water as well as taking a fiber supplement.1 Fiber Choice® tablets and gummies are a delicious and convenient way to get more of the daily fiber you need to help support regularity and overall wellness.3 Explore our full line of forms and flavors to discover your new favorite fiber source!
1 Butler N. Everything You Need to Know About the Leptin Diet. Healthline. Published April 7, 2017. https://www.healthline.com/health/leptin-diet. Accessed October 21, 2019.
2Gunnars K. Leptin and Leptin Resistance: Everything You Need to Know. Healthline. Published December 4, 2018. https://www.healthline.com/nutrition/leptin-101. Accessed October 21, 2019.
3Among gastroenterologists who recommended a chewable fiber brand (tablets and gummies). IQVIA ProVoice survey (June 2019).