*"...focus on becoming leptin sensitive by eating 50 grams of protein at breakfast everyday within 30 minutes of rising..."* The Quilt
Since many have been discussing The Quilt's recommendations for overcoming leptin resistance, I would love to hear from anyone who EATS this much protein within 30 minutes of rising. What are you eating? I had 3 eggs and half a strip of bacon this morning which is only 20 g according to Fit Day. That was all I could eat and the amount was too much. I usually eat 2 eggs. I thought about adding a 20 g shake but it just did not sound appetizing.
Does anyone manage to eat this much protein within 30 minutes of rising? If so, would you share what you eat? I have been skipping breakfast for about four months with ease and I thought I might give this a try to see if it would help with losing stubborn fat. Also, how important is the 30 minute requirement? Working out on an empty stomach is more comfortable for me, so I prefer to eat about 2 hours after rising. The large meal and the time constraints might make this protocol too difficult to fit in with my work obligations.
I would like to hear from everyone but would particularly like to hear from people with smaller appetites and females.
I think the point many are missing is that the leptin re-sensitization meal plan (whether it actually works or not, I have no idea) is for people who are Leptin-insensitive. It is meant to be followed for 6-8 weeks (I believe) only. Normal paleo eating can resume after this time period. It is not intended for those who are leptin-sensitive.
I absolutely do not ever do this and really couldn't with where I keep my calories per day to keep from gaining weight.
I prep all my food, so time is not an issue. From my own n=1 experiments, I know higher protein works for me, but I need to spread my meals throughout the day. When I do IF, skipping breakfast is much easier than skipping lunch. I cannot eat and then workout, at all, so if I tried to eat 30 mins after waking I wouldn't be able to workout either.
It may be that I am permanently causing leptin problems, but mentally I know I could not accomplish this goal. I might be able to pull off 30 grams within an hour of waking. Maybe as a smaller female with lower calorie requirements this would work?
Edit - For new users. I am 40 years old and formerly obese. I have to watch my calories closely. I know a lot of you believe that if I just ate the "RIGHT" combination of Paleo foods that I would not have to pay attention to calories and trust me, I wish that were true, but it is not. I prefer not to be attacked as not doing the research or not knowing what I was talking about because what my body does is different than what your body does. It's disenheartening to log on and find attacks on questions that are months old. DO YOUR RESEARCH, PLEASE. LOOK AT MY PAST QUESTIONS/ANSWERS BEFORE YOU ASSUME I DON'T KNOW WHAT I'M TALKING ABOUT. Thanks.
here is the answer i posted to Jac in the comments.....I think it lays out why I believe what I believe.
"For most overweight paleo’s I want them loading up for breakfast. 50-75 gms is routine. Four egg omelettes with a serious side of bacon is how I roll my breakfast. On surgery days I make a killer coconut smoothie with raw eggs and coconut milk and heavy cream. You will never be hungry if you eat a breakfast like this. the biochemistry behind this recommendation is why……very detailed but I will post it at some point if people are interested."
"The reason I advocate this Jac is that recent study out of the University of Missouri was done with teenage girls and protein in the morning. They used functional MRI to validate the work which is a first. The results confirm what I always knew from biochemistry. Eating protein as soon as you rise control hunger and lowers AM cortisol very quickly. Both huge factors for health. If your not hungry you wont over eat and get fat and develop the inflammation that causes disease. Cortisol effect is huge too. Be sure to read my Hormone 101 blog of why it is critical to keep your cortisol low. The girls ate no breakfast, 18 grams of protein and 50 grams of protein. Then they showed the girls a picture of food before lunch. The low protein girls (no protein and 18 grams groups) hypothalamus lit up like crazy on the functional MRI while those who ate 50 grams of protein functional MRI had no areas light up. questionaires also were used with the girls and the low protein girls all were hungry while the girls who ate 50 grams of protein were not. This proves the biochemistry on a neuro-anatomic level. That is why I tell people to eat a ton of protein at breakfast"
i dont know that i could eat 50g in one sitting, let alone wile my feet are still under the covers. my appetite is small, and protein fills me up fast. it would be a brick sitting in my stomach and there is no way i would be able to exercise at all. i have always preferred to exercise on an empty stomach, particularly cardio and yoga. seriously, just thinking about it makes me feel like i want to vomit. which is exactly what i would likely do. i want to lose another 35 pounds, but the idea of eating anything first thing in the morning, let alone a big hunk of cold leftover steak, half a dozen eggs and four cans of tuna or whatever really makes me sick.
ive already lost 33 pounds or so breaking my fast around 11am or so, so im going to stick with what works for me.
broke my fast at 11:30(woke up at 6am) with a lb of ground beef mixed in with some cabbage. no hunger. i think the distinction needs to be made between someone on a SAD being hungry and overeating as opposed to one on a paleo diet who is keto-adapted. i fast 24 hours at will with no problems and i know of many other paleos who have the same testimony. i've read enough studies and commentary over at martin berkhan's site to not really worry about muscle catabolism because of eating in a 6-8 hour window. in fact, i look at my ability to fast as a good indicator of where i am metabolically at the moment- i take it to mean that i'm pretty efficient at switching over between the glycolytic and ketogenic pathways.
I just broke my fast with nearly 100g of protein from eating 12 of my delicious homemade meatballs, leftover from last night. It was quite easy - I've been up since 6:00 and didn't eat anything. Then for 'breakfast' (at about 12:30) I started out with some tabata burpees and kettlebell swings. I was ravenous after that, so down the hatch they went.
Oops, looks like I forgot to eat :30 after waking.
day 3 and still willing to do it again tomorrow.
day 1 i had back bacon and 2 eggs. day 2 i had chicken breast and 2 eggs. today i had 2 small pork chops and 2 eggs...its getting a bit eggy. tonight i have pork belly in the crock pot so i can slow cook beef in the fat over night.
i am seriously considering buying some protein powder for something a little different because i find it hard to eat three times a day with such a huge morning meal.
i definitely believe i am leptin insensitive although i have no blood work to confirm this. what i wonder is will there be indicators along the way that this is working?
5'4 female, 125 pounds. This is what I've been eating for breakfast on the leptin reset ~
~ 5 fat chicken drumsticks or.. ~ 2 chicken/ thigh quarters or.. ~ about 300g (when raw) chicken breast fried in coconut oil or.. ~ whole can of mackerel eaten with seaweed strips (400g can) or.. ~ medium can of salmon and small can of herring, mixed up eaten with seaweed strips
I roast the chicken pieces at the beginning of the week then just reheat for brekkie. I eat this all within 5-20 minutes of waking up. Was hard the first couple of days, but now I am hungry in the mornings. 50 g + of protein and fat in the morning is nothing for me as neither macronutrients really satiate me much :) I can't stomach strong tastes first thing hence all the chicken and fish.
The point is you want to lower that cortisol spike in the AM that arouses you from sleep. Protein is the best way. Fat is second best and carbs will kill you. [Quilt]
Normal levels of cortisol are good in the morrning. It energises you and thats how body works. Unless you have oversecreation, you wont achieve your goals. When I used 50g of protein per breakfast, I could indeed stay longer satisfied but that was not the case every day, some days I would get hungry at 10 AM despite the fact that I stuffed very big meal in the morning, but even if it was longer not that much longer [maybe 2 hours more]. I find that it was easier to skip meal to be honest, but maybe I was boosting myself. At the moment, I eat 5 quail raw eggs for breakfast [which equals to at most 2 hen eggs by size] with 4 brazil nuts and that works better for me. For some reason, I even continued to loose weight. I eat normal paleo lunch at 12 then paleo dinner at 6 then ice cream at 21. Not to mention that i frequently eat starch like potatoes.
I think that unless you are really f*cked up, you don't need to go that high with protein in the morning. Quilt says in hormones 101 that "Once [adipocytes] get high enough (around a Body Mass Index (BMI) of 20-24),(TNF) rises in several tissues. TNF quickly destroys normal hepatic homeostasis." Now, I had BMI ~ 27 almost whole my life and there is meta study claiming that this BMI is most protective when longevity is in question. My liver shows no sign of fat deposits in it. BMI less then 20 is very low for man, and most of all, BMI is stupid maker, you can have harder bones or more muscle. I find the article great otherwise, because everything makes sense and sentence "anytime the body is stressed or inflamed, it up-regulates cholesterol production to make more lifesaving hormones... blocking cholesterol’s production will increase cellular stress." which is very hard to explain to people... I also think that you missed crucial info - anything that chronically elevates your cortisol will induce vitamin C deficiency. For instance this study shows that even marginal deficiency is problematic [guinea pigs are the best models for C studies]. Two primary nutrients for the adrenal glands are B5 and C. The increased adrenal activity, depletes both vitamins from the glands. Keywords: Cushing syndrome, ascorbic acid depletition.
The food prep (cook the night before) is not the issue, the issue is the time to get the appetite ready to ingest a 50 g of protein meal, work out and get to my job by 8AM [texasleah]
You doh't have to workout, you can eat eggs raw and appetite is ready if you repeat it long enough. You wake up starving. Anyway, somehow I, and many other people, find that eating meat at the morning is repulsive (unless its a hot dog).
4 eggs + 1 can of red salmon + onions = heaven and closer to 70g [jake]
You will never be hungry if you eat a breakfast like this. the biochemistry behind this recommendation is why. [Quilt]
I did it 30 days or so... was eating 4 eggs, bacon, nuts and cheeze or yougurt + 10-20g shake for breakfast. Unless you have really big eggs and really big can it isn't even close to 70g. 4 eggs [~16g] + salmon can [~25g] + onion [ trivial] ~ 40g. So, its almost impossible without the shake IMO. Maybe you can do it few days but soon you are out of idea. I finished putting pate on еggs .... :S
What about those who are leptin resistant and have LOW cortisol in the morning? Will eating a big serving of protein within 30 min of waking be beneficial for them too? [Gazzele]
Eating protein as soon as you rise control hunger and lowers AM cortisol very quickly. Both huge factors for health [Quilt]
Meaningless, IMO, for people who can't wake up. Cold showers rise my cortisol and wake me up and practice my thermogenesis (UCP) at the same time. I was never hungry in the morning before I started to force myself. This must mean there are other mechanisms in place, except cushing syndrome.
i think needs to be flushed out with more than one small study of a very specific group [luckybastard]
There is more research, just you didn't bother to do find it bastard. For instance, from my head:
but I know there are at least couple more...