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leptin diet
leptin diet

Leptin Diet

Leptin was once considered a miracle weapon in the fight against obesity. Until researchers discovered that some are resistant to this hormone! Is a leptin diet worthwhile? And what else should you know in this regard? In this article we will tell you!

What is the leptin diet?

The hormone leptin is mainly produced in the fat cells of our body. It is responsible for curbing the feeling of hunger – and thus plays an important role in regulating fat metabolism.

It acts as a natural appetite suppressant to lose weight. With the help of leptin diet, the fat cells send the following message to the brain:”We have enough” The result: the feeling of hunger decreases – and the metabolism is accelerated.

  • But be careful: this does not work if someone is eating too much fat all the time.
  • Because with a constant high fat intake, the body gradually gets used to it.
  • And so the appetite remains – although the fat cells are becoming more and more bloated.

But don’t worry: this effect can also be reversed.

How does the leptin diet work?

As already mentioned: The hormone leptin sends the chemical message to the body that the food should be stopped. To obtain energy from the fat deposits from now on. This usually works very well for slim people – for overweight people it’s a slightly different matter. This is where the acclimatization effect has long since begun – see above. And it takes enough exercise and exercise to reactivate the hormone leptin.

This was the conclusion reached by American researchers who carried out studies on rats. One half of the animals had normal weight, the other half was too fat. Both groups were divided into three groups: the first one had a fitness program, the second one received leptin and the last group had a workout and was given the hormone. There was also the same high-calorie diet.

  • Despite the calorie bombs, the slim rodents kept their figure regardless of which group they belonged to.
  • But she also moved generally more than her chubby fellows.
  • The more sporty they moved, the less they used.

The case of the overweight group was different: their movement load was six to eight times lower than that of the slender conspecifics. So they increased significantly – whether they were given leptin or underwent exercise. The leptin group in particular gained several kilos – an astonishing result.

This suggests that leptin increases body weight – and not reduces it. If there is no sport AND overweight. Only through movement does the hormone seem to resume its work, to “wake up”. An incentive is therefore needed to reverse the resistance to leptin.

  • The leptin resistance can be overcome by moderate movement.
  • In this way, metabolic changes are activated, which can clear the way for leptin signals.

Researchers suspect that the excess weight can also be attributed to an overproduction of this substance. This in turn results in resistance to the hormone. Nevertheless, there is no denying that leptin can be used in the fight against the unloved kilos. If you do it right!

What’s Leptin doing?

In this section, we will go into detail about the mode of action of this hormone. It was discovered in 1994 – with far-reaching consequences for the findings on weight loss. With good reason: It informs the brain and body about the current nutritional status.

  • The leptin level is regulated by two factors.
  • One of them is body fat.
  • This means in plain language: if you have a higher body fat percentage, your leptin level is also higher.

Leptin is secreted from fat cells. Therefore, a direct connection between leptin level and body fat can be established. But what does this mean for losing weight? If you try to take fewer calories, your body will lower the level of leptin. That is the second factor.
So what happens when the leptin level drops?

The leptin level is normal in slim. And whoever has eaten enough, his brain receives the signal: it’s enough! The metabolism works, the body burns fat – in other words, everything is fine.

However, if you start with a leptin diet, you will cause the leptin level to drop drastically. Up to 50% or more – in just one week! Because the hormone tells your body: There are not enough calories consumed.

The episode:

  • Metabolism is slowing down.
  • This in turn leads to a hormonal reaction, in which fat is stored.
  • Thyroid hormones also react: they fall.
  • And the stress hormone cortisol increases.
  • This is responsible for storing abdominal fat.

The hormone leptin is therefore known to have a certain influence on food intake and energy consumption. At the same time, other factors such as adrenaline, insulin, genetics, lean body mass, body fat and calorie intake can all have an impact on how much leptin is produced and how much of it is used.

By the way:

The amount and size of fat cells is directly proportional to the leptin level.
If you lower your calories through exercise or diet, you will cause a reduction of the leptin level.
In concrete terms, this means that if you eat a meal with lots of carbohydrates, your leptin level will drop.
So it depends directly on the diet.

And what does that mean now?

Early studies have shown that injections with leptin can accelerate fat loss. So an injection – and you can look forward to a slim and firm body? Unfortunately, it’s not that simple…

  • Because you already have an elevated leptin level.
  • Therefore, any type of injections would be abundantly ineffective.
  • Especially as this is very expensive.

The good news, however, is that the hormone can be controlled! And in this way, fat can ultimately be lost.

How can leptin be controlled?

Every diet usually starts with motivation and hard work. You lose kilos – even if it is usually water. You feel better, at last it seems to be going up. Until the cravings for certain foodstuffs come – which are unfortunately taboo now.

Therefore, it can be useful to cheat once a week.
There is a direct relationship between the reduced leptin level and the reduced food intake.

The leptin level decreases when we are on a diet – as a physical reaction to the current “famine”. Whoever goes through the diet ironically will cause the leptin level to fall further and further. But this poses a great danger…

There is a good chance that the first feelings of hunger will soon appear. And then we’ll grab everything that can be found in the house. The scale will show the receipt the next day. And all the effort seems to have been in vain…

leptin diet - hunger
leptin diet – hunger

So don’t be too hard on yourself!
And every now and then, make a cheat day.

This will cause your leptin level to fluctuate. This prevents the consumption of less energy – and you lose less weight. And also the danger of too much pizza, pasta, sweets,…. all at once is diminishing!

There are also some warning signals that you should be careful! The following factors indicate that it could be dangerous – and a ravenous hunger attack is not far away:

  • You’re moody more often.
  • You don’t need to go to the gym anymore.
  • You can’t fall asleep.
  • The strength performance during training decreases.
  • You’re losing little or no weight.

All this suggests that resistance to leptin has set in! If the leptin level is very low, hunger increases. And that’s one of the reasons why mono-diets with the smallest calorie consumption are not really meaningful…

Is leptin now suitable for a diet?

The fact is: Leptin suppresses the feeling of hunger. At the same time, it is also responsible for regulating fat metabolism. If you now lose weight, as in a diet, you cause the leptin level to fall. And you feel hungry! At the same time, energy consumption is reduced. So you’re burning less…

  1. And you will eat even more after a diet.
  2. It’s right on the hips, I’m afraid.

The notorious Jojo effect. Studies from the USA have also shown that. The brain activity of participants was compared both before and after the diet. As soon as the volunteers saw food images before the start of the diet, certain areas of the brain were colored. After the diet, this pattern looked very different – much more drastic.

However, those who received leptin regularly had the same brain activity as before the diet. If the leptin level is kept artificially high, it will be easier to maintain the reduced weight and not feel hungry. Leptin can therefore be used as a remedy against obesity.

Is leptin useful as a dietary supplement?

In the meantime, there is a whole range of dietary supplements containing leptin. However, there is a problem here: this hormone is based on protein. Therefore, it cannot simply be taken in this way – it is simply digested! A pill with leptin is therefore less sensible.

  • Therefore, only the syringes with leptin remain.
  • Experience has shown that they work.
  • Metabolism remains at a high level.
  • And the body doesn’t constantly ask for more to eat.

But: Daily injections with leptin are very, very expensive – they cost thousands of euros – and that per week! Only very few people can afford it. Especially as it is not very pleasant to prick a needle into the skin day after day.

Is there another solution to increase leptin levels?

Of course, other supposed miracle cures are also being advertised on the market which are supposed to increase the leptin level. For example, tablets or dietary supplements. The Internet in particular is a veritable treasure trove in this respect. But beware: As a rule, these are useless preparations that promise the customer the blue from the sky. And are also quite expensive.

Not to mention that they have been scientifically recognized. Therefore, we advise you to keep your hands off it! There are other possibilities to increase the leptin level. And all this naturally….

Which leptin foods are worthwhile?

When talking about fat burning, it usually doesn’t take long for terms such as “fat burner”,”low carb” or “endurance training” to fall. But we have already pointed out above, how dangerous a diet/nutrition without carbohydrates can be! Therefore, extreme diets are not suitable for losing weight in the long term.

Because there are foods that can be used specifically to stimulate fat metabolism. The effect is as follows.

The following foods have different effects:

  • The body uses more fat than carbohydrates as an energy source.
  • The toxins in the fat dissolve.
  • This effectively stimulates the metabolism.
  • The level of fat-burning hormones in the blood, such as leptin, is significantly increased.
  • The inflammation level of the body also decreases.
  • In addition, glucose is converted to fat to a lesser extent.
  • Instead, it is the muscle cells that are used to store energy.

What does leptin contain?

There are numerous foods containing leptin. Here we would like to introduce you to the most important ones:

Fish: salmon, sardine, mackerel and anchovy

Fish and seafood are known to be very healthy – mainly due to the high content of omega-3 fatty acids. These have an anti-inflammatory effect. At the same time, they also ensure that fat burning is stimulated and therefore less fat is stored. You can also use salmon oil capsules to absorb these valuable fatty acids. (You see: not all fat is the same as fat…)

Nuts: cashews, almonds, Brazil nuts and walnuts

Nuts are also very healthy – and help to counteract stress and dangerous free radicals. This is due to the high proportion of anti-oxidants contained in the nuts. Whoever eats a small portion of nuts every day can effectively increase the leptin content in the blood. And so the fat burning gets going again! In addition, nuts also have a lot of healthy vegetable protein. And this serves as a good additional source to prevent possible deficiency symptoms.

leptin diet with all varietys of nuts
leptin diet with all varietys of nuts

coconut milk

Coconut milk, this delicious Far Eastern delicacy, is also something special! It contains a lot of medium-chain triglycerides (so-called MCT fats). These cause the body to give preference to fats in its energy production. Carbohydrates also reach the intestinal tract more quickly from the stomach when combined with these fats. These can thus be picked up faster. Last but not least, coconut milk is an ideal variant for vegans…

Coffee and green tea

With the right drinks you can also stimulate your metabolism and increase the energy level. Why is that so? Because caffeine and tea make a valuable contribution to this! The pulse rate is significantly increased and more power can be called up. This means that more work is done – and even more energy is consumed.

But beware: Over time, however, a certain amount of habituation takes place. Everyone knows this from personal experience: If you felt wonderfully awake and fit after just a cup of coffee, you will need more and more…

This also has consequences for the metabolism, which gradually weakens. However, caffeine is not to be denied that it effectively supports fat burning and also makes a valuable contribution to the regulation of blood sugar. It is also effective against Alzheimer’s disease.

Tea, in turn, which is contained in green tea, activates the metabolism. At the same time, it reduces fat absorption in the stomach and intestines. (If you don’t like these drinks, you can also take capsules or special preparations/food.


Avocado is not only delicious. It is also very antioxidant! And makes a valuable contribution to the prevention of diabetes. Because the fats contained in this fruit increase fat burning. And at the same time inflammation values can be reduced!

Cauliflower, broccoli and Brussels sprouts

Admittedly, quite a few of them are a little bit distorted when it comes to naming these vegetables. They can taste very good – and they are healthy, too! Because in all these types of products there are ingredients that promote the breakdown of estrogen. At the same time, they also contain a high proportion of dietary fibre and vital substances. And this in turn is a wonderful support for an energy deficit diet.


This food is a great animal source of protein. At the same time, they contain choline, which reduces the accumulation of fat in our liver. At the same time, it is the basis for the production of the neurotransmitter acetylcholine. And this increases the production of various growth hormones, which promote fat burning to a high degree.

Kimchi and sauerkraut

What do both foods have in common? The lactic acid bacteria, B12 and vitamin C contained in them! And these ingredients are a very good alternative to fat burners. At the same time, they improve the intestinal flora and fat burning also benefits greatly. The same applies to insulin sensitivity in the cells.

Berries: Strawberries, raspberries and blueberries

A summer without berries? Almost unthinkable! But these fruits are not only delicious. They also increase the leptin sensitivity in our brain! And this in turn leads to less hunger. The ellagic acid contained in the berries is responsible for this.


Attention, it gets sour: vinegar stimulates the organism to store the added carbohydrates not as fat but as muscle glycogen. The consequence: The function of the pancreas improves. And in this way, significantly more fat-burning hormones can be produced! At the same time, this product reduces insulin reaction during a meal.

As you can see, you can effectively stimulate fat burning already during your daily food intake. And in a healthy way! It is therefore worthwhile to look for some recipes which contain the above mentioned foods. We wish you a lot of fun!

What is the leptin diet plan?

As we have already found out, it is not good to do without carbohydrates and to carry out a strict diet with only few calories. This is how the leptin level is significantly lowered, and the body demands more and more. So what is there to consider when setting up a leptin diet plan?

It should contain carbohydrates! And that’s a solution we can all live with very well, isn’t it??

A strategic “food party” with foods rich in carbohydrates can be a good solution. Perfectly suited for this are of course ingredients such as fresh bread, cakes, hamburgers, pizza, fries,…..

But stop: Before you start your shopping tour full of anticipation, we want to slow down your enthusiasm a little bit. Because of course, it does NOT mean that you can now feast on your diet to your heart’s content. Especially since many of the above-mentioned products contain a lot of sugar – and this is now anything but healthy.

  • Nevertheless, it can be worthwhile to have a gourmet meal once in a while.
  • Why is that so? This is what we want to show you in the following…

The two hormones insulin and leptin are very strongly associated with the carbohydrates. So it doesn’t really do any good to only eat foods that contain proteins and fats in a diet. These do not have any effect on the leptin level.

Therefore, it is important to include products that contain carbohydrates in your leptin diet plan! There are now two variants in this respect. The first, which is much healthier, brings food with complex carbohydrates to the table. These are mainly contained in wholemeal products.

The second variation is a little more risky, because it carries a certain risk: you can eat as little carbohydrate as possible on most days and throw the “food party” once a week in order to achieve a strong leptin reaction. But beware: this shot can also backfire. Because the body literally craves carbohydrates. And who’s going to tell him when too much is too much? As a rule, this does not happen! And the scales show the clear receipt the next morning…

What is our leptin diet conclusion?

Leptin plays an essential role in fat burning. Because only if the hormone is at a high level, i. e. if the leptin level is higher, the appetite is curbed and fat burning is stimulated. However, the problem with a diet is that the leptin level drops. The result: the feeling of hunger is getting stronger and stronger!

Therefore, it can be a good solution to integrate leptin foods directly into the diet. From syringes and co. you better keep your hands off it. At the same time, we advise you not to do without carbohydrates during the leptin diet, as this also results in a decrease of the leptin level.

Leptin Diet
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