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Thread: Leptin Reset Experiment starts today - Jack Kruse style page 49

  1. #481
    FairyRae's Avatar
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    I found this interesting/helpful on the 5 rules of the leptin diet by the author of Mastering Leptin:
    The Five Rules of The Leptin DietŪ | Weight Loss News
    There are five simple rules that form the core of The Leptin DietŪ. The quality of the food you eat is of course important. What is interesting about The Leptin Diet is that it is just as important when you eat as what you eat.

    The Leptin Diet is the secret to getting more energy from less food. The scientific principles upon which it is based are unlikely to ever change. This is not a fad diet, a calorie manipulation scheme, or a starvation routine masquerading as a diet. It does not involve deprivation of pleasure. The underlying principles of The Leptin Diet apply to everyone, whether you need to lose weight or not. It is a lifestyle for eating properly grounded in the science of leptin. It is something you can do happily and healthfully over the long haul.

    The Five Rules of the The Leptin Diet are:
    Rule 1: Never eat after dinner.
    Rule 2: Eat three meals a day.
    Rule 3: Do not eat large meals.
    Rule 4: Eat a breakfast containing protein.
    Rule 5: Reduce the amount of carbohydrates eaten.
    Let’s take a look at each of these rules a little more closely.

    RULE 1: NEVER EAT AFTER DINNER

    Allow 11-12 hours between dinner and breakfast. Never go to bed on a full stomach. Finish eating dinner at least three hours before bed.
    One of leptin’s main rhythms follows a 24-hour pattern. Leptin levels are highest in the evening hours. This is because leptin, like the conductor in the orchestra, sets the timing for nighttime repair. It coordinates the timing and release of melatonin, thyroid hormone, growth hormone, sex hormones, and immune system function to carry out rejuvenating sleep. It does this while burning fat at the maximum rate compared to any other time of the day. And it does this only if you will allow it, by not eating after dinner.

    It is pretty obvious when this isn’t working so well. Your extra carvings for food may begin around 4 o’clock in the afternoon and certainly later in the evening. These cravings are powered by a misguided leptin signal to eat, causing strong urges that often overwhelm your will power and self control. If you are in this situation you will find yourself circling the refrigerator and cupboards, like an animal hunting its prey. You will find excuses to obtain food and often will then plop yourself in front of the TV and begin to eat. This is the leptin nightmare, the drive to acquire food even though rationally you know you don’t need it.

    Make every effort to not eat after dinner at night.

    RULE 2: EAT THREE MEALS A DAY

    Allow 5-6 hours between meals. Do not snack.

    It is vital to create times during the day when small fat blobs, known as triglycerides, are cleared from your blood. If triglycerides build up during the day they physically clog leptin entry into your brain, causing leptin resistance – meaning that leptin cannot register properly in your subconscious command and control center. Your metabolism is not designed to deal with constant eating and snacking. Doing so confuses your metabolism and results in you eating much more than you really need. Eating too often is like a repetitive strain injury, like tennis elbow but in this case leptin elbow.
    Yes, you are supposed to get a snack between meals – but it is supposed to come from your liver. This is how your body naturally clears triglycerides from your blood. Besides that fact that these fat blobs confuse leptin, they are also headed in the direction of your hips, thighs, and stomach. So breaking them down and clearing them out is vital, and this only happens when you allow 5-6 hours between meals. When you clear your circulatory highways of extra fat during the day then leptin works better. When you do a great job during the day then you are much more likely to break down and burn stored fat from your hips and thighs while you are sleeping.

    Snacking turns out to be one of the worst things you can do. It doesn’t matter how many calories you snack on, when you snack you throw powerful hormonal switches that cause leptin to malfunction. The fictitious idea that snacking is needed to stoke your metabolism or maintain your blood sugar is in no small part behind dietary advice that has helped cause an epidemic of obesity.

    RULE 3: DO NOT EAT LARGE MEALS

    If you are overweight, always try to finish a meal when slightly less than full, the full signal will usually catch up in 10-20 minutes. Eating slowly is important. As you improve you will start getting full signals at your meals – listen to this internal cue and stop eating.

    One of the traits of the non-obese French population, that is before the American junk food industry swooped down upon them, is that their people listen to the internal full signal. In America, especially in those who are overweight, portion size is determined by what is available – this is called the see food diet – what you see is what you eat.

    Unless you are a super active individual with very high physical output of energy, the fastest way to cause leptin problems is to eat large meals. It does not matter if the meal is composed mostly of fat, carbohydrate, or protein. Consistently eating large meals is the easiest way there is to poison your body with food.

    RULE 4: EAT A BREAKFAST CONTAINING PROTEIN

    Your metabolism can increase by 30% for as long as 12 hours from a high-protein meal; the calorie-burning equivalent of a two to three mile jog. A high-carbohydrate breakfast such as juice, cereal, waffles, pancakes, or bagels does not enhance metabolic rate more than 4%, especially when eaten with little protein.

    This rule is especially important for individuals who struggle with energy, food cravings, and/or body weight. In general, it is a necessity for anyone over the age of 40. While some people may be able to run their metabolism just fine on a higher carbohydrate breakfast for a number of years, this tends not to be the case for any person struggling with their weight.

    The two signs of a poor breakfast are:
    1) You are unable to make it five hours to lunch without food cravings or your energy crashing.
    2) You are much more prone to strong food cravings later that afternoon or evening.
    Eggs are a good breakfast, just not smothered in butter and cheese. Cottage cheese is another high protein breakfast food, and along with a serving of complex carbohydrate or fruit makes a great breakfast. Even a few tablespoons of peanut butter or almond butter (not half the jar) on a piece of toast could work well, especially if you are in a hurry.

    I like high-efficiency whey protein for quick and easy breakfasts, such as our Daily Protein Plus. It is quality protein that gets you metabolism started on the right foot and will keep you more stable during the day.

    RULE 5: REDUCE THE AMOUNT OF CARBOHYDRATES EATEN

    Carbohydrates are easy-to-use fuels. If you eat too many of them there is no need for your body to dip into its savings account. It is very important that you eat some carbohydrates. Carbohydrates are needed or your thyroid turns off, electrolytes become dysregulated, muscles weaken, growth hormone is not released correctly, fat is not burned efficiently, there is an unsatisfied feeling after a meal, your heart can become stressed, and your digestive system may go on the blink. I certainly do not advocate a no-carbohydrate diet. You don’t want to make yourself into a carbohydrate cripple.

    However, most overweight individuals eat two or more times the amount of carbohydrates they are able to metabolize. If you are trying to lose weight an easy way to do this is what I call the 50/50 technique. Look at the food on your plate. You want to see a palm-size portion of protein (a 4-6 ounce portion for women; 6-8 ounce portion for men). And then you want to see a palm size amount of the carbohydrates, a 50/50 visual. This way there is no calorie counting. Compare the protein (chicken, meat, turkey, eggs) to the carbohydrates (bread, rice, pasta, potatoes, fruit, corn, squash, etc,). Fill up on fiber rich vegetables as desired.

    If you think you really need more food than this, then take a tablespoon or two of good soluble fiber before you eat, like our Fiber Helper or our LeptiFiber, and you will not only feel more full on less food but your insulin and leptin response to your meal will be smoothed out and in many cases enhanced.

    In summary, one key take home message about the science of leptin is that it is just as important when you eat as what you eat. Eating throws powerful hormonal switches. Make sure you throw them at the right time so that your body can do what it was intended to do. When you eat in harmony with leptin your head will feel clearer and your energy better, your cravings will go away, and your health will improve. There is a lot of power in these five simple rules.
    Might be helpful for those of you who are going a little higher carb with your leptin reset...?
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  2. #482
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    Back on this morning! And the great thing about falling off is it only lasted for 48 hours. Committed to a fuill 6 weeks no more off roads. No more freaking holidays will help!

  3. #483
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    a question i had, which may have been covered, is, does intake of liquids cause the same brain signals as intake of foods for snacking? im concerned mostly about coffee i drink in the morning
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  4. #484
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    Quote Originally Posted by AnneArchy View Post
    Ugh, I hope this is true. I just got back from work and weigh another couple pounds@! That's FIVE pounds since Sunday, Day 1 of this. No snacking, low carb, 50g breakfasts.. I haven't had this big of a jump in my weight in a VERY long time, even after going on vacation and carb binging for DAYS. It's not muscle because I don't look good either .

    Where' the weight loss that others have been experiencing?
    I have a couple of thoughts regarding the *massive initial weight loss* experienced by Dr. K - Near as I can tell he went primal when he first started his own personal leptin reset. A LOT of people lose tons of weight when they first go primal. Period. I don't expect the leptin reset will show such grand results for people who have already gone through a massive weight drop (don't know if that is your situation, but you've been at this at least a year if I'm not mistaken).

    I also think this protocol is just as male-centric a program as leangains or VLC primal/paleo. As an initial reset it will probably work for women, but I seriously doubt it will do all that much for women who are long time primal/paleo. Dr. K primarily works with people who are coming right off a modern industrial diet.

    I don't think he has any real experience at all in tailoring this protocol for people who are already where we are.

    I think the bulk of his experience is based off what he himself accomplished as a male under this protocol.

    I think gender lines do matter in diet protocols. I think underlying body shape can matter (apple/pear). Hopefully one day those two things will be addressed in some meaningful fashion. But that is probably decades coming.

    I wish you well (and the best of luck) in your experiment. I wouldn't necessarily just *stop* your experiment by any means, but you're at the stage where I usually start tweaking my own experiments if they aren't working as I had hoped/expected.

  5. #485
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    Is it just wrong that I'd rather give up every benefit a Leptin program might have for me just so this wad can't take a single lick of credit for my success.

    Pompous preening tailpipe.
    Last edited by brahnamin; 07-07-2011 at 03:54 AM.

  6. #486
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    for me the leptin reset changes arent that dramatic of a change from what i was doing on primal alone. only real change will be no more snacking.

    the no exercise until 5 pm might take some getting used to though. does anyone know the reason for that? last night i was tired and ready for bed at 10:15 but decided to do some squats before i got in bed and then i was wide awake for another hour so thats definitely not going to work for me
    Primal Chaos
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    current 338lbs 49" waist
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  7. #487
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    Quote Originally Posted by brahnamin View Post
    I have a couple of thoughts regarding the *massive initial weight loss* experienced by Dr. K - Near as I can tell he went primal when he first started his own personal leptin reset. A LOT of people lose tons of weight when they first go primal. Period. I don't expect the leptin reset will show such grand results for people who have already gone through a massive weight drop (don't know if that is your situation, but you've been at this at least a year if I'm not mistaken).

    I also think this protocol is just as male-centric a program as leangains or VLC primal/paleo. As an initial reset it will probably work for women, but I seriously doubt it will do all that much for women who are long time primal/paleo. Dr. K primarily works with people who are coming right off a modern industrial diet.

    I don't think he has any real experience at all in tailoring this protocol for people who are already where we are.

    I think the bulk of his experience is based off what he himself accomplished as a male under this protocol.

    I think gender lines do matter in diet protocols. I think underlying body shape can matter (apple/pear). Hopefully one day those two things will be addressed in some meaningful fashion. But that is probably decades coming.

    I wish you well (and the best of luck) in your experiment. I wouldn't necessarily just *stop* your experiment by any means, but you're at the stage where I usually start tweaking my own experiments if they aren't working as I had hoped/expected.
    I have to agree with everything that you've said Brahniman. I truly believe that for a woman following the leptin reset protocol, a few things must be in place. You must have a significant amount of fat to lose. I'm guestimating that I have at least 50 lbs I need to drop from my body. Also, a woman should be IR, metabolic syndrome or even PCOS for the program to work. Those syndromes can cause womens bodies to work more or less like a mans body in certain aspects. I know I'm IR and have PCOS. I also put on muscle easily for a woman and I'm ok with that. I haven't been on a scale for months just because I was very discouraged with primal and not seeming to drop any fat at all. I have to be 100% dead on primal with minimal dairy and 0 grains for this to work for me. My husband told me last night that I seem to be dropping fat from every part of my body, with barely working out. I still wear the same size clothing that I started the leptin reset with but its all very loose and I'm ok with that. I don't expect to lose 10-20 lbs in a month. That would be great but I'm being realistic. I know I'm in this for the long haul and I can tell as I can feel it work for me.
    Georgette

  8. #488
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    Quote Originally Posted by brahnamin View Post
    I have a couple of thoughts regarding the *massive initial weight loss* experienced by Dr. K - Near as I can tell he went primal when he first started his own personal leptin reset. A LOT of people lose tons of weight when they first go primal. Period. I don't expect the leptin reset will show such grand results for people who have already gone through a massive weight drop (don't know if that is your situation, but you've been at this at least a year if I'm not mistaken).

    ..
    This brings up a very important point that seems to get missed all the time, in many ways.

    People tend to believe that the change they made was due to the change they were thinking about when they made changes!

    Maybe leptin reset simply works because you go Primal. Fine.

    Maybe Primal works because you are resetting leptin.

    It works both ways. I'm over simplifying, but you get the point I think. We never really know exactly what change we make is the driver, or how things combine.

    Others-

    "I did calorie restriction, and I lost weight...."
    Yeah, maybe this was because carbs were reduced at the same time.

    "I did IF, and my hormones improved..."
    Yeah, how do you know if you could have done the same thing by resetting leptin?

    "I went 100% vegan, and my health improved..." (I saw this on another site a few days ago)
    Yeah, maybe this is because the person quit buying processed crap too.

    You can find these all over. We all do it.

  9. #489
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    Quote Originally Posted by DFH View Post
    This brings up a very important point that seems to get missed all the time, in many ways.

    People tend to believe that the change they made was due to the change they were thinking about when they made changes!

    Maybe leptin reset simply works because you go Primal. Fine.

    Maybe Primal works because you are resetting leptin.

    It works both ways. I'm over simplifying, but you get the point I think. We never really know exactly what change we make is the driver, or how things combine.

    Others-

    "I did calorie restriction, and I lost weight...."
    Yeah, maybe this was because carbs were reduced at the same time.

    "I did IF, and my hormones improved..."
    Yeah, how do you know if you could have done the same thing by resetting leptin?

    "I went 100% vegan, and my health improved..." (I saw this on another site a few days ago)
    Yeah, maybe this is because the person quit buying processed crap too.

    You can find these all over. We all do it.
    this is true, last year i gave the low calorie/low fat thing a try and actually lost about 50lbs in 2-3 months. i cut out a lot of useless carbs and started only eating "whole grain" products. (multigrain cheerios + vanilla almond/soy milk = awesome) the thing is i got so sick of counting calories and trying to figure out what i could eat and stay under my calorie limit i just gave up on it. i thought more about food during that time then at any other point in my life. plus i was ALWAYS hungry. my BMR for my activity level said i needed like 4000 calories a day and i was eating around 1800. gee wonder why

  10. #490
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    Quote Originally Posted by Mike Gager View Post
    this is true, last year i gave the low calorie/low fat thing a try and actually lost about 50lbs in 2-3 months. i cut out a lot of useless carbs and started only eating "whole grain" products. (multigrain cheerios + vanilla almond/soy milk = awesome) the thing is i got so sick of counting calories and trying to figure out what i could eat and stay under my calorie limit i just gave up on it. i thought more about food during that time then at any other point in my life. plus i was ALWAYS hungry. my BMR for my activity level said i needed like 4000 calories a day and i was eating around 1800. gee wonder why
    Exactly. Someone could do a horrible diet that is low cal, low fat, be miserable and still lose.

    Then they could argue that low calorie was the reason, and it's the only way to go.

    Then they could argue that low fat was the reason, and it's the only way to go.

    It just depends on what they had in mind when they started. When in reality, they are about the same thing. In this case, there is no low fat theory that explains anything, except for the claim that is is also low calorie.

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