From the book "Mastering Leptin" come these five rules for losing weight and/or managing other hormonal issues:
Rule 1: Never eat after dinner. Allow eleven to twelve hours between dinner and breakfast. Never go to bed on a full stomach. Finish eating dinner at least three hours before bed.
Rule 2: Eat three meals a day. Allow five to six hours between meals. Do not snack.
Rule 3: Do not eat large meals. If you are overweight, always try to finish a meal when you are slightly less than full; the full signal will usually catch up in ten to twenty minutes. Eating slowly is important.
Rule 4: Eat a breakfast containing protein.
Rule 5: Reduce the amount of carbohydrates you eat.
Does anyone follow these rules inadvertently?
The book does give allowances for highly active athletes who require more carbs as well as those who have good liver function who only eat two (or even one!) meals per day. These are recommendations mostly for those who have some hormonal issues and/or weight to lose.
So, what do you think? Does this make sense?
P.S. Since much of the paleo belief system is about managing hormones (ie insulin/glucagon), I think this is a relevant questions for PaleoHackers.
I've been following these guidelines for at least 8 years, and have found that I have great energy, don't crave food, and have been able to maintain a healthy weight. I find that Rule #4, eat a high protein breakfast (and enough food at breakfast), is essential for making it easy to follow the rest of the rules. And I definitely notice that if I eat too late or too much at dinner I feel more groggy the next morning. I think this is a great way of eating, not only as a diet, but for people who want to feel good and maintain a healthy weight too.
I already do everything suggested there but #3 - I do eat large meals. My daily caloric needs are pretty high, so eating 3 times a day means I have to eat big.
It's taken me a long time but I've finally gotten my diet squared away. If my hormones are messed up (and I think my cortisol/test may be off) it's due to stress.
It sure makes sense to me, a skinny person who is oversensitive if anything to leptin (had problems for years with low appetite). I've had the best weight gain results doing almost the exact opposite (eating right before bed, eating giant meals and snacking, adequate carbs although I have limits because of blood sugar issues). :)
I've been following these rules for about 6 weeks with the Quilt addition of eating bkft within 30 minutes of rising. I think it works to get rid of between meal hunger and I have plenty of energy. I've lost about ten pounds. After a few weeks it was much easier to follow #3 as I regained the "full" signal and I stopped eating excess at meals. I used to eat just two meals in a 11am-7pm window but I think after many months of that non-stop, it jacked my cortisol levels and tanked my energy. So this is much better for me.
I'm new to the Leptin experiment, and haven't read that book yet. I've just been roughly following some of the ideas on Dr. K's blog.
I haven't applied rule #3, I think it might not be necessary unless someone has satiety cue problems. If I don't have a big breakfast I can't stick to the other 4 rules, so that would bring the whole thing to a stop for me. And if I don't eat a sizable dinner I can't make it until bedtime without eating again (but I'm breastfeeding a toddler who is otherwise a dainty eater, so that might explain that). I've been plugging my numbers into fitday and have yet to top 2000 calories/day even with my big meals. Starting the first day, I felt best on 2 meals, and I'm at least moderately hormonally deranged since I have PCOS. Yesterday I had 3 slightly smaller meals, just because that was more convenient for me, but I felt better on 2 mondo meals the previous days. After the first 4 days I was able to zip up my jeans without sucking in as much, so I think there might be something to this.
I'm thinking rules 4 and 5 might be the most important, or at least the easiest place to start. The experiment continues.
Yes I have been these rules inadvertently for years, although for #2 I tend to eat only 2 meals some days but never overly large meals. This is just how my eating has naturally evolved and it's what feels right and works for me.
I don't need to snack, I don't wolf my food down and I am LC to VLC.
i think i follow many of these inadvertently, with a few caveats. i believe they're good principles, even if they're not absolutes. i also have no clue what leptin is, or if it's worth reading up on it too much, so how bout dem apples? Rule 1 goes beyond weight loss, or leptin or even being primal, it just makes me feel way better. Rule 2 generally seems to describe how i eat, but i'm not going to freak out if i feel like having a snack. Rule 3 i would modify... eat large meals if you want, but still stop before you're busting at the seams. my full signal absolutely takes 15 minutes to kick in, and only seems to do so after drinking fluids. Rule 4 is clutch, and if I had to ditch all others, i'd keep it along with Rule 1. Rule 5 is pretty much automatic if you're not eating grains, or following a regimen like sisson's primal blueprint (which i do).
To everyone that cannot follow these rules, you need to stick to them for at least a few days in order to adapt. So "Will" is the primary objective, at least for the first ten days, and especially the first 5 that resets your Leptin levels; this is crucial. Idealy, i did put socializing on pause for that time period so I could focus on what was happening and get myself into rhythm.
I have been on this model for the past three months, and I must admit that I am quite impressed. Indeed this method works, at least for me. I think it is of importance to really read the book in full. Beyond the rules, the reasons for these rules are very well explained and of common sense once you know the basics. If you read the book while starting the "diet", I dislike this word as I think o these rules as a way of life it will tremendously help as you understand the overall mechanisms your body faces on a daily basis.
I believe your worst enemy of this way of life is Drinking alcohol as it will rush your insuline patterns beyond control and get you starving for more sugar and junk food. I have done many diets, and have lost weight many times, Dukan was my favorite as I had lost 104 lbs on it in 7 months, however it is a frustration diet which at the end never works and gets you to get some weight back on my case and much more for others.i must admit that Dukan gives you a good base as far as knowing what are the good and light natural foods that are available out there. It's a good base.
Mastering Leptin however is great, and if you follow the rules most of the times, if not all the time, you will rarely feel hungry. The most I've been willing to eat at some point in between meals was about an hour before dinner; but then again isn't being hungry as we describe it a luxury in our civilized country. I think of it of a strong desire more than hunger. Besides if you realy don't eat processed sugar and avoid high glycemic index foods you'll be fine as you will not suffer from any snacking desires.
I feel amazingly energized, my weight is moving down naturally and safely, I do protein shakes in the morning with a whole fruit, same at lunch and then I eat a regular dinner. When socializing brings me to it, I have lunches once in a while. But remember that eating liquid keeps you full longer as water will not be evacuated as fast as if you eat solid and drink next to it.
Exercise at least three times a week, sleep and you'll be a new person. When following the rules correctly there is no way you won't be happy to have breakfast in the morning, I used to systematically skip breakfasts and have my first meal was around 1 pm, these days are over, and I am very thankfully to this book as i feal great. It gave me a great and strong understanding of the way I could have my body to work. And working, it does...
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