The Beginner’s Guide to The Leptin Diet


healthy leptin diet

REMEMBER: You Will Lose Lots of Weight With This Diet! INCLUDED: 5 Basic Rules, Meal-Plans & Menu Items + Available Literature with Recipes, Results, and AWESOME Tips! These Tips Helped Over 140,000 Readers of DIETBLY!

No, this 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:

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

cheese snack1

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

sandwich in big paper package

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 throughout your day.

Rule #3 – Do Not Eat Large Meals

salmon appetizer

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

eggs on 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

woman with emotional eating

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. If 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?

young couple jogging

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.

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

salad with meat

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 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

spinach with meat salad

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.

Available Literature on This Diet

Leptin Books

There are currently three excellent sources of research on this whole topic, including:

What each of these books points out is the science behind your daily routine and importance of food that aims for better control of Leptin levels in your body. As a result, they act as excellent guides if you are just beginning to take your weight proactively into your hands.

Tasty Recipes for Leptin Diet

Breakfast #1 – Overnight Raspberry Vanilla Oatmeal

oats blueberries

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


  • 3/4 Cup of uncooked oats
  • 1/2 Cup of almond milk
  • 1/2 Scoop of wellness resources
  • 1 Tablespoon of date paste
  • 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

borscht soup

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.


  • 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


  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

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.


  • 1 Bunch of organic kale
  • 1/2 Cup of organic cooked chickpeas
  • 1/3 Of small sweet onion (thinly sliced)
  • 1/3 Cup of raisins
  • 1/3 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

chocolate 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.


  • 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

green detox drink

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


  • 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.


Further Resources on Leptin

Resource #1: Turn On Your Fat-Burning Switch with Ghrelin & Leptin – on
Resource #2: Leptin and Leptin Resistance: Everything You Need to Know – on
Resource #3: Leptin: How to Make This Fat-Burning Hormone Work for You – on
Resource #4: Master the Leptin Hormone and Lose Weight Easily – on
Just a girl obsessed with everything related to weight loss & feeling healthy. Christine is my pen name and I hope you will love the stuff I write. Been researching diets & health since 2013 and my articles helped over 12 000 000 readers to date.Please keep in mind that this site is for informational purposes only and that you always need to consult your decisions with your doctor.


  1. I heard about this diet on TV “How to lose Weight” the lady lost over 2 stone in 3 months. Also, reading about it here sounds like it is do-able. The problem with me is the eating in the evenings + large portion sizes. Friends at work also like to fetch chocolates and biscuits for everyone to consume. I’m going on a cruise in 3 months so need some drastic action and this one is my course of action, fingers crossed and hope I can do it.

  2. Breakfast: oatmeal, lunch: vegetable soup, dinner: salad — of course you are going to lose weight through severe calorie restriction.

    I was hoping for more realistic suggestions. I already know that if I give up most carbs I can lose weight. I was looking for something different than just another low carb or paleo diet. The 5 rules are helpful at least. I think I can apply them in a more maintainable way.

  3. I am a tech at a hospital and work day shifts and night shifts. Any pointers on how to time my meals when i am up all night and sleeping during the day?

  4. I appreciate this website and the encouraging comments. These five rules are wonderful common sense guidelines and when I have followed them, I have felt quite well. I have not been able to keep it up long enough to experience the leptin reset, but I am not giving up. I came here looking for support and will continue to look for it until the need is met.

  5. The information in this article is absolutely false! This is a scam. The truth is that obesity in many people is caused by leptin intolerance, not a shortage. In fact, obese people actually have too much leptin. (Only 3% of people have a shortage of leptin, which can only be administered as an injection directly into the blood stream.) Leptin intolerance means that the brain cannot register the leptin protein, similar to insulin intolerance (aka diabetes). Increasing leptin is not the cure to intolerance, currently there is no treatment other than exercise and diets with little to no sugar, fat, and protein. Do not buy products that claim to be leptin supplements because there is no such thing. Talk to your doctor before going on any supplements or diets.

  6. since green peas are classified under starchy vegetables, does this mean i need to cut it out of my diet to cut down on carbs? i’m just starting to eat more vegetables, and green peas is one of them and i’m trying to figure out which kind i can and cannot eat.

    • Peas are vegetables and come packaged with fibre, which is okay. In the book by Byron Richards, he says that your meal should consist of equal amounts of protein and carb – unlike what it says on this website, which is encouraging almost no carbs! He does not say eliminate carbs but eat wholegrain carbs (bread) and carbs with fibre i.e. vegetables including, potatoes, peas, carrots etc. BTW he says a serving of protein is approx. the size of the palm of your hand.

  7. Only eating 3 meals a day and making sure they aren’t big meals is unrealistic for anyone who is active. I don’t want to starve myself and I don’t see how that’s possible if I’m eating so little? I’m up at 5am because of the kids, work all day and exercise at night (before dinner). On this diet, no matter what I ate, I found it wasn’t enough to keep me energised.

    • Where did the thought originate that 3 meals a day is not enough? When I was a kid, it was normal for everyone to have three meals a day. Breakfast (often oatmeal porridge) dinner (the main meal of the day and normally without meat) and supper, (usually a couple of sandwiches and tea.) My dad was a plumber and he and his employees worked hard and came home for dinner which my mom cooked for them. We only had a small piece of meat on Sundays and a small pudding for dessert. We never had snacks. We didn’t drink milk. We survived. On top of that it was wartime.

  8. I would like to know what people who don’t have access to fresh mint, organic anything, and things like Tahini or protein chocolate are supposed to eat. Eggs and meat? This is depressing. :'(

    • If you are serious, Sue McGee, you will find the resources to obtain those items you mentioned. Fresh mint you can grow yourself. Tahini, I am sure, is available on line. Protein chocolate I have never heard of, but there is always Amazon. Where there is a will there is a way.

  9. Hi, I will be having just protein for breakfast, for convenience I eat simple foods like chicken and beans for lunch and dinner, this has little carbs in it. Is that enough? what is the best way to get carbs into a meal like this? How much carb should I use. I am not able to cook 3 meals a day due to work and other commitments.

  10. I know #1 is true, but it’s such a hard rule for me to follow. I’m an artist and my creative productivity kind of peaks after dinner time. By the time I’m done working, I need a snack or else I feel like my stomach is growling when I get in the bed. My best friend told me to have a smoothie with dinner, which I’m thinking about trying. She also said to keep sipping water while I’m working, but that actually makes me hungrier! Ah well, as the saying goes, “No pain, no gain.”

  11. Oh my gosh… steak and smoothies for breakfast? Where do I sign up, lol? Seriously, as mentioned in other comments, this does look like an easy diet to follow. It’s not horribly restrictive, and you can still enjoy good foods, just in proper portions and times.

    I can deal with a heavier breakfast and a lighter dinner. What I can’t deal with is a light breakfast, a light lunch AND a light dinner. That’s where I fall off the wagon. My work is too hectic for me to try to starve myself all day.

  12. I didn’t know this was an actual diet. I’ve been eating this way since my early 20’s and it has always kept my weight in control.

    My grandmother (bless her heart) used to make me a big, healthy (hot) breakfast every morning when I was a kid. So I just got into the habit of eating a good breakfast every morning. I prefer a healthy lunch because if I go too heavy, I get an awful afternoon slump. And by dinnertime, I can usually go with a nice salad and maybe a piece of lean chicken breast. It’s a great way to keep your energy levels pretty consistent throughout the day.

  13. This is the diet that I put my mother on! She was weighing 260 pounds! At 55, she was having many issues with her health and her doctor kept telling her many of them were due to her weight. My poor mother has been single since I was 7 and since that time she just let herself go. She would work,come home and just eat nasty frozen dinners. I looked up diets and this diet came up. I printed these recipes and what she can and can’t eat, plus the 5 rules of the diet.She has been on the diet since February 7 and lost 20 pounds! Not bad huh???

  14. I have been following this diet for 8 days now and it does work!! At first I had an issue with portion control,I think this is an issue many Americans have. So what I decided to do was eat half of my plate of food, wait 20-30 minutes and what I found was that I was full! I once was watching Oprah and she did this episode on how the French stay skinny by eating smaller meals, and also using smaller plates to trick your mind.

  15. Rule 1: Never eat after dinner! That is the hardest thing for me to not do. The reason is that I work all day, when I get home I have to feed my 3 kids,one of them being my husband( Yes he is like a over-grown child) and after that clean the mess they make. By the time i have fed them, cleaned, put my kids to bed it is around 9pm, eating my food in front of “Real Housewives of Nowhere near me” is a great escape! its the only time, I have time to myself, yet I have this cloud of guilt saying “you are gaining weight right, stop eating Ben and Jerry’s red velvet cake ice cream”. The other issue I have, is that I never know what to cook that is healthy but I am going to try the Tomato Borscht recipe, it sounds delicious.

    • Big LOL at the “Real Housewives of Nowhere.” I tend to get stuck in that bottomless pit of a drama zone too!

      I have a pretty busy schedule, but I started making my breakfast and lunch the night before work. When I get up at 5:30, I pop the breakfast foods in the oven so they can heat up while I’m showering. By the time I’m done in the shower, I can sit down and have a decent breakfast without stressing about dishes and stuff. It’s so much easier this way and it allows me to follow the diet.

      By the time dinner comes around, I’m still feeling pretty comfortable from lunch and breakfast, so I tend to go lighter. When my mom saw the results, she started doing 2-3 days worth of breakfast in advance. It does help.

  16. Wow Christine! you have opened my eyes to a diet that I think I can actually stick too! Its crazy because I have been telling people for awhile now, that its best to eat a protein such as meat for breakfast because that way, you have all day to work out and digest it. I look forward to trying this diet. I recently I got a smoothie blender and now I can finally use it.

  17. The smoothies are the best thing about this diet for me, well of course losing weight and looking good comes into place as well, but smoothies, you cannot deny smoothies.

    Anyways, ever since I tried out the Leptin diet, I have lost inches and pounds like crazy. They’re just shedding off my body. I lost 45lbs in 3 months. Not much to some, but that’s a lot to me.

    • Jenny, 45lbs in 3 months is so awesome and good for you for sticking to your diet for 3 months. I agree the smoothies is best part of the diet, I tried the Cucumber Mint Cooler smoothie and its so good! I even have my husband asking for these lol

  18. There’s a lot to this diet, that’s for sure. I am thinking about trying it out, as I haven’t had much luck with other diets and workout programs. I’m not an obese woman, more so a overweight woman who can afford to lose some weight. Hopefully this diet works.

  19. This diet has worked wonders. I had a real hard time on not eating at night or before bed. I love to snack on ice cream and other junk foods before bed, thankfully I got through it. The diet has changed me to a healthy person and I am very happy with the results. I think I heard about the leptin diet here actually, so thanks! 🙂

  20. This is a very in-depth and informative article, thanks for sharing. I like anyone who is willing to bring the Leptin diet out more. I have been on it for a few months now and I am very happy with the overall results. I lost 26 pounds since starting.

    • Hi Shell — I was just wondering how long it took you to shed those 26 lbs. I’ve been on the Leptin diet for the past two months. I lost about 11 lbs so far, which isn’t bad, but I’m just trying to see how it compares to others. I also do 30 minutes of speed walking everyday during lunch, which is building up my endurance. I feel great. My jeans have gone down a size, so I guess I just have to keep going at it.

      Any advice you can give would be great! Thank you!

  21. I have found that working out while on this diet is making me feel light headed. Should I increase my protein intake or decrease my exercise time? I have been losing so much weight with this diet and I don’t want to give it up. 🙂

  22. I’m curious though, I’ve read on multiple sites about Leptin Resistance that you need to consume your high protein meal/shake within 30 minutes of waking. I like to exercise on an empty stomach first thing in the morning. Not sure how to fit in the meal first without getting sick during my workout. I could get up earlier, eat and then sit around for a while to let it digest but gosh that’s a lot of wasted time LOL.

    • What I did was just wait to do the workout. I know it’s hard when you’re on a schedule and such, but I moved my workout near the end of the day. I never could do early workouts anyways, I just could never handle it.

      Have you considered waiting an extra 30 minutes after consuming the meal and shake? I think if you wait 30-60 minutes you’ll be good for the workout.

      • I bought some plain unflavored Protein and I’m going to drink it right when I wake up. I have about 30 minutes between getting up and making my husbands lunch/breakfast and getting him out the door before I work out. So maybe I’ll try that for a few days and then see how it goes :). The powder form should probably digest faster than a meal of protein. Thanks!

    • It just says eat a high protein breakfast. If you are comfortable waiting until after your workout -that is actually the best way to go…

  23. Sounds great! How long before you can add in cardio? I’m Leptin Resistant for sure. I run marathon each year for the last 2 years and have not lost one pound. Maybe this year I’ll pass if I have to stop training for a long time. What do you suggest?

  24. Wonderful list, my friend! Very useful, I will send it to my wife. She always complains about not losing weight. I have few pounds to shed to. Maybe we can do this together! I am hopeful! Thank!

  25. Those recipes look good!
    You convinced me…maybe this is my way of losing weight! I’ve always been put off by crash dieting, but this looks comparably mild…!!! I’ll ease myself into it, thanks 😀

  26. Definitely a good list! We need to think more about our eating schedules…I mean look how a simple hormone affected by them can have such an effect on us! It’s impressive…

    I need to pick up the habit to not eat after dinner. It will be hard but I guess that I’ll get used to it

  27. Regular meals are very important, if you graze your body will just get used to it! It’s basic conditioning…
    Very useful tips, albeit quite common sense. People need to learn better eating habits, all this fast food and accessible stores has made us have the tendency to not have a good eating schedule, and it show on everyone’s waistlines!

  28. You definitely convinced me to look more into this – ordering the books from Amazon now!
    Also, adding protein to breakfasts sounds like an easy task, so I’ll ease myself into this and see if it works!

  29. I think that the biggest point for me is to get more sleep! I have been sleep deprived for too long due to the amount of work that I have to get done during the night. I hope that by reducing my intake of coffee I can begin to improve my sleep quality!

    • My cholesterol is a little high. How does this plan affect it? I worry about eating eggs. Also should u drink protein shake in am to replace breakfast if you don’t have time to fix before work.


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