Leptin Diet : The Beginner’s Guide To Fix Your Fat

The Beginner’s Guide to The Leptin Diet

REMEMBER: You Will Lose Lots of Weight With This Leptin Diet! INCLUDED: Follow The 5 Basic Rules, Meal-Plans & Exercises + Available Literature with Recipes, and AWESOME Tips! These Tips. These has Helped Over 140,000 Readers of AKAMHEALTHCARE.COM!

No, leptin diet isn’t any crazy nutritional supplement or unorthodox diet. This is instead a healthy and smart way to look at not how much you eat, but what and when you are eating it.

BTW, You might also want to read these posts for faster weight loss:

• Beginner’s Guide to 7 Day GM Diet Plan
• The 8 Most Effective Exercises for Full Body Weight Loss
• The Ultimate Guide to 3 Day Military Diet

The central idea behind leptin diet is simple. By becoming more aware of the kinds of food you consume, you will gain power over your body and your weight loss.

What it all comes down to is science and a little 16-Da adipokine molecule known as Leptin. If living a life free from worries about excessive pounds is your goal, then read on.

The Way Leptin Affects Weight Loss in Women

Leptin, or adipokine as referenced earlier, is a primary hormone responsible for managing the balance within our bodies. With regards to weight loss, it deals with two main issues:

1. Control over fat storage – This substance can control which nutrients will be turned into and stored as fat, and which will be directly used as an energy source.
2. Suppression of appetite – Leptin acts as a mediator for a long-term energy regulation, responsible for suppressing your cravings and desires for snacks.

For those suffering from obesity, this hormone will usually be in short supply. Although there are supplements for artificial Leptin on the market, these are not that effective.

Pay attention: Rather, your organism has to be coaxed to produce required levels of this hormone on its own. It all comes down to living your life according to these five core and simple rules to turn Leptin from your worst enemy to your best friend.

5 Basic Rules of Leptin Diet

Rule #1 – Never Eat After Dinner

Please note: Eat 3 hours before going to sleep at the minimum!

Do you love to eat midnight snacks? Is a second dinner your best way to relax or even de-stress? If so, then you are not going to like what I am going to tell you.

Eating after dinner, especially as the night gets later and later is an excellent way to keep fat on and minimizing the effect of any diet and exercise.

The later we eat, the greater the chance that almost every eaten calorie will be stored as your body fat. This is often caused by Leptin that is working the least as your organism prepares for sleep.

Keep in mind: By limiting what you eat at night to just the bare minimum (or nothing at least three hours before you go to sleep), you give yourself the greatest boost in weight loss process.

Rule #2 – Eat 3 Meals a Day

Please note: Maintain 3-6 hours between 3 main meals without snacking!

Think about how much do you snack. Now, treat each time you snack as a meal. Are you above three? Don’t worry, most people are.

The truth is that snacking, and eating small things in between breakfast, lunch, and dinner is one of the main reasons why we lose track of what we consume.

Therefore, do yourself a favor and eat only three times a day. What is more, certain foods and beverages decrease your Leptin levels such as diet sodas and coffees.

Pay attention: People most often think they are hungry while in fact they are thirsty. Just be sure to drink plenty of water (Highly Recommend) throughout your day.

Rule #3 – Do Not Eat Large Meals

Pay attention: Eat smaller portions slowly.

If your daily menu consists only of three meals, then the next thing that you may run into is the fact that you are overcompensating your usual eating habits with large dishes. This will often do more harm than good as your body is receiving way too much energy at once.

Also, your production of Leptin will mess up if you eat large portions.

Pay attention: This behavior can lead to increased resistance and longer time before you feel full and satiated. This is known as a trapping of obesity – a common problem that many people fall into.

Rule #4 – Have a Protein-Rich Breakfast

Pay attention: Eat around 25+ grams of protein for breakfast to reduce your cravings to the minimum.

It is odd that for most of us, dinner is our biggest meal. If you want to help create Leptin hormone inside your body and reduce your hunger, you should be focusing on breakfast instead.

It is crucial for your metabolism that you eat after waking up, as it will have long-term benefits throughout the rest of your day. That is why protein is great in the morning.

Read more about this topic here: Top 22 High Protein Foods That Will Banish Your Hunger

Keep in mind: It helps to wake up your organism and prepares it to process ingested food for the rest of the day. After scientific findings have backed this knowledge, there has been an increasing push to make breakfast even more important!

Rule #5 – Reduce Intake of Carbohydrates

Pay attention: Do not cut out carbs completely, but their reduction is necessary.

The last rule on this list is to reduce the number of carbohydrates you consume. Just face it, carbs are tasty, but they taste good for a reason. Our bodies are designed to pick them as a survival mechanism.

In the past, we needed to gain fat reserves to survive, so carbs were the very best opportunity to do so, and we love to eat them. And you need to stop cravings for sugar,

check out this highly popular guide: 15 Effective Tips to Stop Sugar Cravings

This all becomes a complication however when acquiring food is no longer a problem. Therefore, you should limit your intake of carbohydrates and eat food like fruits, vegetables, cottage cheese, small amounts of butter and yogurts instead.

Keep in mind: Grains and other primary sources of carbs should be avoided in most cases.

Just remember that for the best results, you should follow all 5 of them at once. Living a healthy life, after all, will require a few changes to your lifestyle.

Leptin Diet & Exercise – Friends or Foes?

Read More: The 8 Most Effective Exercises for Full Body Weight Loss

This question should be answered on an individual case by case basis. However, it is safe to say that for the most part, continuing a pre-existing exercise plan or beginning a new one while sticking to this nutritional plan should be OK.

Exercise boosts your energy and serotonin levels and releases endorphins into your blood stream that will make you feel great. So if you will feel yourself craving sweets again, just get active.

Some excellent stress relieving exercises are:

1. Walking – Including jogging and running.
2. Dancing – Especially those forms involving your whole bodies such as belly dancing or hip hop.
3. Yoga – It is very calming and relaxing.
4. Martial Arts – Especially forms like Tai Chi or Kempo as these will help you build discipline and boost your willpower.

Just keep in mind that focusing your mind on the physical activity.

There are some things you should watch out for, however. The most important aspect to remember (especially if you are pregnant or working out a lot) is that dieting is akin to starving your body of resources it may need.

Keep in mind: As a result, it is best for you not to be extreme when it comes to dieting and workouts.

Best Meal-Plans & Menu Items

For Breakfast

Because of the need for protein in the morning, your first meal of a day can consist of something like eggs, protein shakes, steak or even pork chops. Luckily, there are numerous nonmeat sources for those wishing to stick to a vegetarian diet.

Keep in mind: Except protein, your breakfast should also be rich in fiber, and you should drink plenty of water as well.

For Lunch

Lunch can be a tough time, especially if you are starving. The trick is to eat a lot of food with a small caloric intake. This will also aid you with your Leptin production:

• Both a salad and a soup fit these requirements, and can provide an excellent source of nutrients.
• Also, boiled meat (chicken, goat meat or turkey) on top is usually an excellent choice.

Pay attention: Consider drinking unsweetened tea like black or green one as its antioxidants will help your body!

For Dinner

Dinner ideas should be kept relatively simple. Just try to follow these tips:

• Some amounts of protein along with plenty of vegetables will be very helpful for your organism.
• Finally, if you are a fan of desserts, fruit is the way to go.
• Also, small amounts of delicious things like ice cream or whip cream can be included.

Pay attention: The idea is not to overdo it, but to provide a little satisfaction to whatever craving you may still be having.

 

Tasty Recipes for Leptin Diet

Breakfast #1 – Overnight Raspberry Vanilla Oatmeal

An excellent choice is the Overnight Raspberry Vanilla Oatmeal. It provides plenty of energy in the morning when you need it most.

Ingredients:

• 3/4 Cup of uncooked oats
• 1/2 Cup of almond milk
• 1/2 Scoop of wellness resources
• 1 Tablespoon of date paste or honey
• 1/2 Teaspoon of vanilla extract
• Tiny amount of salt
• Water

Put it all into a bowl and then leave it in a refrigerator overnight. The following morning, you should serve cold with sliced almonds and fresh raspberries.

Lunch #2 – Tomato Borscht

In following Tomato Borscht, you will find almost everything you need during the middle of the day. Before you begin, make sure you have all the necessary ingredients. if not all,

Ingredients:

• 2 Tablespoons of olive oil
• 1 Small sized onion (chopped)
• 1 Clove of garlic (chopped)
• 225g (8 Ounces) of raw beetroot (peeled & grated)
• 1 Teaspoon of ground toasted cumin seeds
• 1/4 Teaspoon of ground cinnamon
• 225g (8 Ounces) of fresh ripe tomatoes (chopped)
• 250 Milliliters (8fl ounces) of tomato juice
• 1 Tablespoon of sun-dried tomatoes (chopped)
• 600 Milliliters (1 pint) of vegetable stock
• 1 Tablespoon of light soy sauce
• Salt & ground black pepper

Directions:

1. Heat up a heavy pan and cook onions and garlic in the olive oil.
2. Add the beetroot after 5 minutes. Wait until brown, then add everything else except for the soy sauce.
3. Allow to cook this mixture for about 15 minutes before adding everything else.
4. Serve chilled or warm depending on your preference.

For finishing your servings, you will need toasted cumin seeds and soured cream. Also, there are some salads, including roasted beet with goat cheese, warm lentil, and avocado with mango. All these would go perfectly with the soup for lunch.

 

Dinner #3 – Kickin’ Kale Salad

For a dinner option, Kale makes an excellent choice. The Kickin’ Kale Salad with its savory, sweet and spicy may be just what you are looking for.

Ingredients:

• 1 Bunch of organic kale
• 1/2 Cup of organic cooked chickpeas
• 1/3 Of small sweet onion (thinly sliced)
• 1/3.5 Cup of raisins
• 1/3.3 Cup of organic sesame Tahini
• 1/2 Cup of lemon juice
• Pinch of Cayenne or Paprika (for less heat)
• 1 Teaspoon of salt

Mix everything in the list above except for the sesame tahini, lemon juice, cayenne, and salt. Combine these ingredients separately as a dressing. Serve and enjoy!

 

Smoothie #4 – Chocolate Chili Smoothie

Many excellent, and tasty smoothies will satisfy your desires for something good while also keep you healthy. One very popular choice includes the Chocolate Chili Smoothie.

Ingredients:

• Blender
• 1 Scoop of daily protein chocolate
• 1 Cup of 2% organic milk
• 1/4 Teaspoon of Cayenne pepper
• 1/2 Teaspoon of cinnamon
• 1 Tablespoon of honey
• 4 Ice cubes

Put everything into your blender and blend well.

Smoothie #5 – Cucumber Mint Cooler

Another frequently made shake is the Cucumber Mint Cooler. This tasty and refreshing drink consists of several things.

Ingredients:

• 1 Scoop of daily protein (unflavored)
• 1 Cup of chopped cucumbers
• 1/4 Cup of chopped mint
• 1 Cup of water
• Ice cubes
• 1 Teaspoon of honey

Just mix everything together and serve cold.

Nigerian Leptin Diet Table for Weight Loss

2nd Sample

Detoxification Is The Key To Leptin Hormone

Detox Water Recipes to Help You Lose Weight

The general idea behind detox water is that it helps to flush your body of toxins quicker than plain old water. You find healthy foods, toss them in water and drink. As Simple as that.

A lot of detox waters start with lemon, lime, tangerine, and/or cucumbers because it’s ideal. The diuretic properties that it contains help to guarantee that most of the moisture in your body will be flushed from your system as quickly as possible.

Throw in some grapefruit and you are provided with a little bit of tart flavor that is also packed with fat-burning enzymes.

This drink is also loaded with a ton of other citrus components that help to heal your digestive.

The final touch comes in the form of mint leaves that help to ease any stomach pains.

Just combine all the ingredients in water and let them steep for two hours before consumption.

2. Watermelon Detox Water

First, how awesome is watermelon?

Really awesome is the only correct answer.

One of the great nutrients that it contains is lycopene. It’s a strong antioxidant that helps to decrease inflammation. There are also amino acids hidden in this juicy melon that help with blood flow.

I could definitely eat this on its own but why not combine it with some water to get the best of all worlds?

3. Raspberry and Mint Scented Water

Raspberries are my favorite berries. Don’t try to convince me otherwise.

In this awesome water, we get to combine raspberry and mint. Two things with an amazing amount of benefits. The raspberries have cleansing properties while the mint helps relieve stress.

Combined you have a superhero flavor team that aids in both digestion and losing weight.

4. Detox ‘Spa’ Cucumber Water

Cucumbers.

I’m not sure who came up with the idea of putting them in water but that person is probably a millionaire by now.

If you go to a spa and they don’t have cucumber water then you aren’t at a spa.

Cucumber has a ton of rehydrating properties but because you want a bit more flavor than the vegetable provides you get to add some lemon and mint.

If you want to feel like you are a walking spa then make this water and carry it around with you.

5. Strawberry, Lime, Cucumber, and Mint Water

Without a cool name, you know this water better bring some good flavor.

It does.

If it seems like you just need to start with water, mint, and cucumber for your detox water then you are correct. That’s a great foundation and you simply build on top of that.

Adding any type of citrus fruit is going to do wonderful things to your body considering the amount of Vitamin C and antioxidants that citrus contains.

6. Grapefruit, Orange, and Cucumber Detox Water

Grapefruit makes an appearance. I’ll admit that grapefruit on its own is a bit too strong for me but when you throw in some orange and cucumber then it makes everything alright.

Not only is grapefruit packed with Vitamin C but it also has Vitamin A. You and I love Vitamin A. Vitamin A helps to reverse adverse chemical reactions to drugs and other unexpected events.

If you think harmful agents stand a chance with this water then you are kidding yourself.

7. Lemon Berry Flush Fat Spa Water

Raspberry lemonade.

I’m not sure there is a better drink in the world.

Unfortunately, great lemonade is always packed with sugar. Remove the sugar and you are left with something amazing and healthy.

This is another one of those spa drinks that make you feel like you are pampering yourself by doing absolutely nothing but drinking this detox water.

Always Keep These Handy

Detox water recipes aren’t any good to you if you don’t make them. Instead of waiting till you are thirsty you should prepare one of these recipes and let them sit in the fridge for a bit so that the water soaks up all of the nutrients of the added ingredients.

Also, if you are having trouble drinking enough water throughout the day it can be motivating knowing that you have something delicious waiting for you.

 

EXERCISES FOR FLAT TUMMY

1.PLANK EXERCISE

Go down on the floor in the press up position. Put the weight on the forearms while bending your elbows. Form a straight line through your body from shoulders to ankle, suck your belly button into the spine and hold on the position for some time and relax. In the beginning you may be able to hold the pose only for 8-10 seconds

Extend your legs and lie on your right side such that your feet and hips rest on the floor on top of each other. Place your right elbow under your shoulder, while contracting your core muscles lift your hips and knees off the floor. Hold on to the position for few seconds and come back to the normal position. Repeat the same on the other side.

3 sit up

Start by lying flat on a floor mat, face up. You can put your arms behind your head or cross them in front of your torso. Now, keep your lower body still and move your upper body towards your knees. Take a deep breath and exhale as you go up. Inhale as you bring your body back to the mat. Make sure your arms are not pushing against your head and neck too much. You are supposed to use the abdominal muscles to move up and down, so make sure your neck is not strained during this exercise. Do this 10-15 times.

 

 

 

 

Exercises to Reduce Excess Arm Fat

1.Arm Circles

A very easy and effective exercise to tone arms, underarms and to improve shoulder flexibility.You can do this exercise anywhere, anytime while watching TV or listening to the radio.This exercise can be done while sitting or standing based on your comfort.

Targets – Upper arms, Underarms, Biceps, Triceps and Shoulders.

1.Comfortably sit on a mat and extend your arms straight out to the sides, your arms should be held parallel to the ground.

2.Now rotate your arms in small, circular motion.

3.Do in clockwise and anticlockwise direction.

4.Repeat for 20 times each in both the direction.

Shoulder Rotation Exercise

This is an easy, relaxing exercise that you can do after you have completed all of the above 6 exercises.This exercise strengthens your shoulder muscles, releases tension and reduces your arm fat.Make sure you do this exercise in a right way otherwise it’s not effective.Check the below steps.

Targets – Shoulder, Arms and  Underarms

1.Place your palms on your shoulders and rotate your shoulders.

2.Make sure the elbows touch each other slightly at every rotation.

 

3.Do this 10 times each for both the direction, clockwise and anticlockwise.

 

Home Remedies to Lose Cheek Fat

1. Cucumber

Cucumber slices – 6 to 8Lemon juice- ½ cup

Prepare it:

Take 6-8 cucumber slices in a small bowl.Add ½ cup of lemon juice to it.Soak the cucumber slices in the lemon juice for 1 hour.Now place the soaked cucumber slices on your cheeks.Leave it for around 15-20 minutes.Wash your face with warm water.Use this remedy thrice a week to get rid of cheek fat.

2. Coffee Face Pack

Ground coffee- 2 tbspCocoa powder- 2 tbspHoney- 1 tbspYogurt- 3 tbsp

Prepare it:

Take 2 tbsp of finely ground coffee in a small bowl.Add 2 tbsp of cocoa powder, 1 tbsp of honey and 3 tbsp of yogurt to it.Mix it well to make a uniform paste.Apply the paste on your face using your fingertips.Keep it on your face for 15- 20 minutes.Wash your face with lukewarm water.Repeat this remedy twice a week to  the fat accumulation in the cheek area. It reduces the redness of the face as well as the puffiness of the skin.

3. Egg Mask

Eggs- 2Honey- 1 tbsp

Prepare it:

Take the white portion of 2 eggs and whip it in a bowl.Add 1 tbsp of honey to it.Mix it well and apply the mixture on your face.Keep the mask on your face for 20 minutes.Rinse it using warm water.Use the face mask twice a week to reduce the cheek fat and at the same time get a glowing skin.

4. Strawberry and Honey Face Mask

Strawberries- 4 to 5Honey- 2 tbspOlive oil- 1 tbsp

Prepare it:

Take 4-5 strawberries and mash it to prepare a paste.Add 2 tbsp of honey and 1 tbsp of olive oil to the paste.Mix it well and apply it on your face using your fingertips.Leave it for 30 minutes.Wash your face with cold water.Repeat this remedy every alternate day to reduce the cheek fat.

5. Wheat Germ Oil Massage

Wheat germ oil – 2 to 3 tbsp

Prepare it:

Take 2-3 tbsp of warm wheat germ oil on your palm.Apply the oil gently on your face and cheek using your fingertips.Move your fingertips in a circular motion on the puffy skin.Leave it for 15 minutes and wash your face with warm water.Repeat this remedy once every day to get rid of cheek fat.

6. Steamy Towel Remedy

Clean towel- 1Hot water- 1 big bowl

Prepare it:

Take one clean towel and dip it in the hot water.Squeeze the towel to remove the excess water.Place the hot towel on the puffy area of the cheeks.Keep it there for 1 minute and repeat the process for 5-6 times.Use this remedy twice a day to reduce the puffy cheeks.

WATER  CHALLENGE | 10 DAYS WATER DETOXIFICATION

CHALLENGE 1

1) Fill up a single jug or bottle or pitcher with your daily amount of water in the morning. (Buy a jug of water & reuse that jug) You must finish the entire contents of your jug before you go to bed that night. PERIOD.

2) Do it for 10 days straight.

3) Finish all of the previous days water before you can start over with today’s water. That jug is your life line! Only water from the jug counts towards your Challenge. (Squeeze real lemons into the water if you like. Or add sliced cucumbers)

4) You can drink additional things. Just minimize the amount of coffee and soda and energy drinks (etc) during the Challenge.

CHALLENGE 2

water challenge experience

Drink a gallon of water a day….you can use 5 litres of water and make sure you finish it every day for one week

 

 

 

BTW, You might also want to read these posts for faster weight loss:

5 BEST NATURAL FAT BURNING TEA

10 HOME REMEDIES FOR FLAT TUMMY

TOP 10 HERBS FOR WEIGHT LOSS

NEWLY DISCOVERED MAGIC SLIMMING PACK THAT BURNS FATS FASTER

CONCLUTION

REMEMBER: You Will Lose Lots of Weight With This Leptin Diet! INCLUDED: Follow The 5 Basic Rules, Meal-Plans & Exercises + Available Literature with Recipes, and AWESOME Tips! These Tips. These has Helped Over 140,000 Readers of AKAMHEALTHCARE.COM!

 

Stay Healthy And Never Give Up!

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