该Leptin Diet is a program devised by board-certified clinical nutritionist Byron J. Richards, CCN, the founder of a supplement company called健康资源和瘦素激素的专家。优化瘦素水平是饮食计划的概念。
什么是瘦素激素？
According to theEndocrine Society，瘦素，从脂肪细胞中释放的激素，调节食物摄入量和能源支出，帮助保持体重。由于瘦素在脂肪中产生，所以合成的量与人中的体脂肪量相关：体脂肪量越大，制备含量越多。此外，获得脂肪的人产生更多的瘦素;和一个失去脂肪的人减少了。
瘦素被称为饱腹感激酮，因为它抑制了食欲。换句话说，当体内需要能量时，更多地产生刺激饥饿，并且在不需要能量时，产生较少的时间以减少饥饿。在减肥期间，脂肪细胞的数量减少，这使得瘦素水平降低。因此，饥饿程度上升，一种对减肥挑战的效果。
When a person is healthy and has a normal weight, this appetite-regulating system works well. However, obese individuals are less sensitive to this hormone, which causes the body to secrete extra leptin, a condition called leptin resistance. When this happens, the person keeps eating, and their fat cells produce yet more of the hormone in an attempt to signal satiety, culminating in even higher leptin levels.
瘦素饮食是什么？
瘦素饮食计划而不是饥饿饮食，基于瘦素激素，州的科学健康资源。它涉及五个规则：
- 睡前至少三个小时吃晚餐。
- Eat three meals a day, and allow five to six hours between meals. Don't snack.
- Don't eat large meals; stop eating when you feel slightly less than full.
- 吃一个high-protein breakfast。选择将提供20至30克蛋白质的食物。
- 减少碳水化合物，但不要完全消除它们。
该Leptin Diet advocates eating an array of fresh, organic foods to provide energy. It also encourages reducing the intake of foods containing化学品或添加剂。
Another tenet of the eating plan involves not obsessing about calories but being familiar enough with them to ingest 400 to 600 calories at each meal. It advises that the daily diet consist of 40 percent fat, 30 percent protein and 30 percent carbohydrate, along with 30 to 50 grams of fiber.
该diet recommends drinking 8 to 16 ounces of water between meals. It also permits the consumption of other beverages that contain no calories or artificial sweeteners, such as plain coffee, tea or lemon water. Soda, diet soda and flavored water with人造甜味剂那in addition to energy drinks and soy drinks, are excluded.
适度运动是瘦素饮食的一部分。它建议慢慢开始，逐渐增加锻炼的长度。一致比运动强度的程度更重要。
Leptin-Reset Meal Plan
理查兹提供了许多食谱健康资源website. Leptin-reset breakfast options include an extensive array of smoothies, which are supplemented with protein powder. An alternative would be a high-protein breakfast featuring eggs.
Salads are a good bet for lunch. Followers of the diet can try choices such as kale salad, lentil salad, Greek salad, beet with goat cheese salad and heirloom tomato with mozzarella salad. Heartier salad recipes include cranberry walnut chicken salad, quinoa salad and crab salad. If desired, soup recipes, such as one that features butternut squash, can be part of the plan.
Richards还提供各种晚餐菜单食谱。实例包括鲑鱼用烤芦笋，鸡肉辣椒，带有抱子豆芽，牛排卷饼，土耳其汉堡和鸡肉炸肉排的虾。
其他瘦素福利
Lake Forest Collegesays scientists have invested much time in leptin research since its discovery. The hormone's role in obesity might lead to the development of potential therapies for the condition.
然而,瘦素确实比调节体重d energy. Although fat cells are the primary source of the hormone, it's also synthesized in other parts of the body, including the stomach, heart, kidney, brain, skeletal muscle and mammary glands, according to a research article published inneuroreport.in March 2016. Because of the multiple sources, it has a broad scope of possible benefits.
瘦素影响许多身体功能，特别是在低食物摄入期间，2017年5月在期刊中的文章Temperature。该hormone might be used to treat abnormal distribution of fat and the temporary cessation of menstruation due to a hypothalamic dysfunction.
研究表演瘦素降低了与阿尔茨海默病和抑郁症有关的大脑的异常变化，这可能使其成为疾病的新疗法，增加了neuroreport.article. Preliminary investigations suggest the hormone could be of value for stroke.
瘦素也可能在骨代谢和生殖功能中发挥作用。研究人员正在了解其行动方式，但仍有待观察是否临床试验，如果疗效转化为治疗各种功能障碍的治疗剂。
瘦素饮食安全吗？
该美国家庭医师学院（AAFP）涉及低碳水化合物饮食如瘦素饮食的长期安全性和疗效。这种饮食计划可能缺乏重要的营养素。它们的脂肪和蛋白质含量较高，较低的纤维内容提出了关于健康后果的问题。
Lower fiber consumption increases the likelihood of constipation, and it may elevate the risk of cancer and diverticulitis. The reduced intake of potassium, magnesium and vitamin C may heighten the incidence of osteoporosis.
一些低碳水化合物饮食的人报告腹泻，口臭，失眠，头痛，头晕，恶心和肾结石。鉴于否定，任何低碳水化合物饮食，限制了水果，蔬菜和豆类不能得到医生，总结了AAFP。