这Leptin Diet is a program devised by board-certified clinical nutritionist Byron J. Richards, CCN, the founder of a supplement company called健康资源以及瘦素激素的专家。优化瘦素的水平是饮食计划的基础概念。
什么是瘦素激素？
According to theEndocrine Society，瘦素是一种从脂肪细胞释放的激素，可调节食物摄入和能量消耗，以帮助维持体重。由于瘦素是在脂肪中产生的，因此合成的量与一个人的体内脂肪量相关：体内脂肪的数量越大，产生的瘦素就越多。此外，获得脂肪会产生更多瘦素的人；失去脂肪的人会减少。
瘦素称为饱腹激素，因为它抑制了食欲。换句话说，当人体需要能量时会产生更多以刺激饥饿，而在不需要能量时会产生更少的饥饿。在体重减轻期间，脂肪细胞的数量减少，这会使瘦素水平下降。因此，饥饿水平上升，这对减肥构成了挑战。
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？
瘦素饮食计划不是饥饿饮食，而是基于瘦素激素的科学，指出健康资源。它涉及五个规则：
- 在睡觉前至少三个小时完成晚餐。
- 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。
这Leptin Diet advocates eating an array of fresh, organic foods to provide energy. It also encourages reducing the intake of foods containing化学物质或添加剂。
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.
这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，，，，in addition to energy drinks and soy drinks, are excluded.
适度运动是瘦素饮食的一部分。它暗示开始缓慢，并逐渐增加锻炼的时间。保持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.
理查兹还提供各种晚餐菜单食谱。例子包括鲑鱼配烤芦笋，鸡肉辣椒，带有布鲁塞尔芽菜的虾，牛排墨西哥卷饼，火鸡汉堡和带有樱桃莎莎酱的鸡肉炸薯条。
其他瘦素受益
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.
Yet, leptin does much more than regulate weight and 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 inNeuroReportin March 2016. Because of the multiple sources, it has a broad scope of possible benefits.
瘦素会影响许多身体功能，尤其是在食物摄入量低的时候，2017年5月在《杂志》上发表了一篇文章Temperature。这hormone might be used to treat abnormal distribution of fat and the temporary cessation of menstruation due to a hypothalamic dysfunction.
研究表明，瘦素减少了与阿尔茨海默氏病和抑郁症相关的大脑的异常变化，这可能使其成为对疾病的新颖治疗方法NeuroReportarticle. 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。研究人员正在学习其作用方式，但是临床试验是否会表明该效果是否转化为治疗各种功能障碍的治疗剂，还有待观察。
瘦素饮食安全吗？
这美国家庭医师学会（AAFP）人们担心低碳水化合物饮食（如瘦素饮食）的长期安全性和功效。这种饮食计划可能缺乏重要的营养。它们较高的脂肪和蛋白质含量以及较低的纤维含量引起了有关健康后果的问题。
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了腹泻，口臭，失眠，头痛，头晕，恶心和肾结石。鉴于否定性，任何限制水果，蔬菜和豆类食用的低碳水化合物饮食都不能得到医生的认可。