I would like to share with you one of my secrets to a healthy metabolism and body weight. I follow what are called the 5 Rules of the Leptin Diet.
These are easy, scientifically-based, ways of eating that help keep optimum weight and energy production for life. It is a way of living, a way of eating for life. It is not a calorie restriction diet, not a starvation plan, as that is not sustainable nor is any other fad diet.
The 5 key lifestyle guidelines to balance leptin and control weight are simple. These activate your own hormones naturally that are related to healthy blood sugar, optimal energy production and utilization.
Here is what I do:
1. Begin my day with a protein breakfast. My favorite is a smoothie made with Wellness Resources whey protein with fiber, mixed with organic plain yogurt, fruit, and oat milk/water. It is a complete meal and keeps me going for 4-5 hours with wonderful energy and no cravings.
2. Go 4-5 hours between meals-- I will teach you how I do this very successfully. Do not snack. Snacks put blood sugar in your system and slow down calorie burning. That is not how our bodies are intended to work in a healthy condition. Throughout evolution we did not snack all day; we would eat for good energy and then go hours before the next meal. This is how our body works most efficiently in burning food for fuel. We can train and retrain our body’s metabolism to be fit and this is an essential step.
3. Eat slowly, chew well, and savor each bite. It takes 5 minutes for the brain to give a full signal therefore when you eat slowly you receive this before overeating occurs. I enjoy every bite of my food.
4. Eat carbohydrates in moderation. Carbohydrates are needed for energy production; however, overeating them can cause slow metabolism and a sluggish feeling. Most people who are overweight eat too many carbohydrates. However, you don't want to cut them out completely and become a carbohydrate “cripple”. This is not sustainable and when you eat carbs again, you'll likely notice quick weight gain and the yo-yo dieting pattern. Therefore, eating carbohydrates in moderation is good. It is healthy.
5. Do not eat 3-4 hours before bed. Do not eat after dinner. This enables your body to effectively burn calories overnight. This is a healthy way of living. Wake up in the morning and have a healthy protein meal. Then, eat a healthy lunch and dinner without snacking between meals or eating after dinner.
I also take a Leptin Control Pack daily to help me feel satisfied with less food, cut food cravings, and support healthy metabolism and fat burning. I will share more about this next week in my blog.
You can learn more about the Leptin Diet in the book Mastering Leptin of which I am a co-author. It is backed by many scientific references. If you are looking for a more simple explanation, begin with the book, The Leptin Diet.