Leptin Diet - Everything You Need to Know About

Leptin was once considered a real weapon in the fight against obesity. Until researchers discovered that some are resistant to this hormone!

So, is a leptin diet worth it? And what else do you need to know about it? In this article, we'll tell you!

Leptin Diet - Everything You Need to Know About

What is the Leptin diet?

The hormone leptin is mainly produced in the fat cells of our body. It is responsible for curbing the feeling of hunger - and thus plays an important role in regulating fat metabolism.

It thus functions as a natural appetite suppressant to lose weight. With the help of leptin, the fat cells send the following message to the brain: "We have enough!" The result: The feeling of hunger decreases - and the metabolism is accelerated.

But beware: this does not work if someone eats too much fat all the time.
With a constant high fat intake, the body gradually gets used to it.
And so the appetite remains - although the fat cells are inflating more and more.
But don't worry: this effect can be reversed.

How does the Leptin diet work?

As already mentioned: The hormone leptin transmits the chemical message to the body that the food should be stopped. To gain energy from the fat deposits with immediate effect. For slim people this usually works very well - for overweight people it is a slightly different matter. This is where the familiarisation effect has long since begun - see above. And you need enough exercise and exercise to reactivate the hormone leptin.

This was the conclusion reached by US researchers who carried out investigations on rats. One half of the animals had normal weight, the other half was too fat. Both groups were again divided into three groups: The first completed a fitness program, the second received leptin and the last group underwent training and received the hormone. In addition there was the same high-calorie food.

  • Despite the calorie bombs, the slim rodents kept their figure - regardless of which group they now belonged to.
  • But she also generally moved more than her chubby contemporaries.
  • The more athletically they moved, the less they started.
Things were different with the overweight group: Their movement workload is six to eight times below the average of the slender conspecifics. They increased significantly - regardless of whether they got leptin or underwent wheel training. The Leptin Group in particular gained several kilos - an astonishing result.

This suggests that leptin increases - not reduces - body weight. If no sport is done AND overweight is present. Only through movement does the hormone seem to resume its work, "wake up". It therefore needs an incentive to reverse the resistance to leptin.

  • Leptin resistance can be overcome by moderate movement.
  • This activates metabolic changes that can clear the way for leptin signals.
Researchers also assume that the overweight can be traced back to an overproduction of this substance. This in turn results in resistance to the hormone. Nevertheless, there is no denying that leptin can certainly be used in the fight against the unloved kilos. If you do it right!

What does Leptin do?

In this section we want to go back to the mode of action of this hormone. It was discovered in 1994 and in a study in 2013 - with far-reaching consequences for the findings on weight loss. With good reason: It informs the brain and body about the current nutritional status.

  • Leptin levels are regulated by two factors.
  • One of them is body fat.
  • This means in plain language: If you have a higher percentage of body fat, your leptin level is also higher.
Leptin is secreted by fat cells. Therefore, a direct correlation between leptin levels and body fat can be established. But what does this mean for losing weight? If you try to take fewer calories, your body will lower the level of leptin. That is the second factor.

So what happens when the leptin level falls?

Leptin levels are normal for slender people. And whoever has eaten enough, his brain receives the signal: enough is enough! The metabolism works, the body burns fat - everything in its purest form.

However, if you start a diet now, the leptin level will be drastically reduced. Up to 50% or more - in just one week! Because the hormone tells your body Not enough calories are consumed.

The consequence:

  • Metabolism is slowing down.
  • This in turn leads to a hormonal reaction in which fat is stored.
  • The thyroid hormones also react: they fall.
  • And the stress hormone cortisol is rising.
  • This is responsible for the storage of abdominal fat.
The hormone leptin is therefore known to have some influence on food intake and energy consumption. At the same time, other factors such as adrenaline, insulin, genetics, lean body mass, body fat and calorie intake can influence how much leptin is now produced and how much of it is used.

By the way:

  • The amount and size of the fat cells is directly proportional to the level of leptin.
  • So anyone who lowers his calories by training or dieting causes a reduction in leptin levels.
  • In concrete terms, this means that if you eat a meal with a lot of carbohydrates, your leptin level will drop.
  • So it depends directly on your diet.

And what does that mean now?

Early studies have shown that injections with leptin can accelerate fat loss. So an injection - and you can look forward to a slim and firm body? Unfortunately, it's not that simple...

  • Because one already has an increased leptin level.
  • Therefore, any type of injection would be quite ineffective.
  • Especially since this is very expensive.
The good news, however, is that the hormone can be controlled! And in the end fat can be lost in this way.

How can leptin be controlled?

Every diet begins mostly motivated and with great commitment. You lose kilos - even if it's usually water. You feel better, finally things seem to be improving. Until the cravings for certain foods come - which are now unfortunately taboo.

  • Therefore, it can make sense to "cheat" once a week.
  • This is because there is a direct relationship between reduced leptin levels and reduced food intake.
The level of leptin decreases when we follow a diet - as a physical reaction to the current "famine". Those who follow the diet ironically cause the level of leptin to decrease further and further. But this is a great danger...

Because there is a high probability that the first feelings of ravenous appetite will soon appear. And then we grab everything we can find in the house. The scale will show the receipt the next day. And all the effort seems to have been in vain...

  • So don't be too hard on yourself!
  • And have a cheating day every now and then.
This will cause your leptin level to fluctuate. This prevents less energy being consumed - and you lose less weight. And also the danger of too much pizza, pasta, sweets,... all at once becomes smaller!

There are some warnings, by the way, that you should be careful! The following factors indicate that it could become dangerous - and a ravenous hunger attack is not far away:

  • You're cranky more often.
  • You don't need to go to the gym anymore.
  • You can't fall asleep.
  • Strength performance decreases during training.
  • You're losing little or no weight.
All this suggests that resistance to leptin has started! With a very low level of leptin, hunger increases. And that is also one reason why mono diets with the lowest calorie consumption do not really make sense...

Is leptin suitable for a diet?

The fact is: Leptin suppresses the feeling of hunger. It is also responsible for regulating the fat metabolism. Who decreases now like with a Dit, that causes that the Leptin mirror sinks. And a feeling of hunger arises! At the same time, energy consumption is reduced. So you burn less...

  • And you'll eat even more after a diet.
  • Unfortunately, this goes straight to the hips.
So the infamous yoyo effect. Studies from the USA have also shown this. The brain activity of participants was compared both before and after the diet. As soon as the subjects saw images of food before starting the diet, certain areas of the brain became colored. After the diet this pattern looked very different - much more drastic.

However, those who were regularly injected with leptin had the same brain activity as before the diet. If the leptin level is kept artificially at a high level, it is easier to maintain the reduced weight and not feel hungry. Therefore, leptin can certainly be used as a remedy against obesity.

Does leptin make sense as a food supplement?

There is now a whole range of dietary supplements containing leptin. However, there is one problem: This hormone is based on protein. Therefore, it cannot simply be taken - it is simply digested! A pill containing leptin therefore makes less sense.

  • That leaves only the syringes with leptin.
  • According to experience, these work.
  • Because the metabolism remains at a high level.
  • And the body doesn't always ask for more to eat.
But: Daily injections with leptin are very, very expensive - they cost thousands of euros - per week! Few people can afford it. Especially since it is of course not very pleasant to stick a needle into your skin day after day.

Is there another way to increase leptin levels?

Of course, other, supposed miracle cures are also being promoted on the market that are supposed to increase the level of leptin. For example, tablets or dietary supplements. The Internet in particular is a real treasure trove in this respect. But be careful: As a rule, these are useless preparations that promise the customer the blue of the sky. And on top of that, they're quite expensive.

Not to mention that they have been scientifically recognized. Therefore, we advise you to keep your hands off it! There are other ways to increase leptin levels. And this in a natural way...

Which leptin foods are worthwhile?

When we talk about fat burning, it usually doesn't take long before terms such as "fat burner", "low carb" or "endurance training" are used. But we have already pointed out above how dangerous a diet/nutrition without carbohydrates can be! This is why extreme diets are not suitable for losing weight in the long term.

Because there are foods that can be used specifically to boost fat metabolism. The effect is as follows.

The following foods have different effects:

  • The body uses more fat as an energy carrier than carbohydrates.
  • The toxins stored in fat dissolve.
  • This effectively stimulates the metabolism.
  • The level of fat-burning hormones in the blood, such as leptin, is significantly increased.
  • The inflammation level of the body also decreases.
  • In addition, glucose is converted to a lesser extent to fat.
  • Instead, it goes into the muscle cells to be stored there as an energy carrier.

What does leptin contain?

There are numerous foods containing leptin. Here we would like to introduce you to the most important ones:

Fish: salmon, sardine, mackerel and anchovies

Fish and seafood are known to be very healthy - especially due to the high content of omega-3 fatty acids. These have anti-inflammatory effects. At the same time, they ensure that fat burning is stimulated, so less fat is stored. By the way, you can also use salmon oil capsules to additionally absorb these valuable fatty acids. (You see: not all fats are the same...)

Nuts: Cashews, almonds, Brazil nuts and walnuts

Nuts are also very healthy - and help to counter stress and dangerous free radicals. This is due to the high proportion of anti-oxidants contained in the nuts. If you eat a small portion of nuts every day, you can effectively increase the leptin content in your blood. And has the effect that the burning of fat really gets going again! In addition, nuts also contain a lot of healthy vegetable protein. And this serves as a good additional source to prevent possible deficiency symptoms.

coconut milk

Coconut milk, this delicacy from the Far East, also has a lot to offer! It contains plenty of medium-chain triglycerides (so-called MCT fats). These have the effect that the body clearly prefers fats in its energy production. At the same time, carbohydrates reach the intestinal tract more quickly from the stomach when combined with these fats. These can be recorded more quickly. Last but not least, coconut milk is an ideal variant for vegans...

Coffee and green tea

With the right drinks you can also stimulate your metabolism and increase your energy level. Why is that? Because caffeine and teaine make a valuable contribution to this! The pulse is significantly increased, more power can also be called up. This means more work - and even more energy is consumed.

But beware: in the course of time, a certain accustoming effect occurs. Everyone knows this from personal experience: If you felt wonderfully awake and fit after just one cup of coffee at first, you will need more and more...

This also has consequences for the metabolism, which gradually weakens. But there is no denying that caffeine effectively supports fat burning and also makes a valuable contribution to the regulation of blood sugar. It is also effective against Alzheimer's disease.

Tea in turn, which is contained in green tea, activates the metabolism. It also reduces fat absorption in the stomach and intestines. (If you do not like these drinks, you can also take capsules or special preparations/food.


Avocado is not only tasty. It is also very antioxidant! And makes a valuable contribution to the prevention of diabetes. The fats contained in this fruit increase fat burning. At the same time, inflammation values can be reduced!

Cauliflower, broccoli and Brussels sprouts

Admittedly, quite a few of these vegetables make a bit of a wince when they are mentioned. They can taste very good - and they're healthy too! All these species contain ingredients that promote the degradation of oestrogen. At the same time, they contain a high proportion of ballast and vital substances. And this in turn is a wonderful support for an energy-deficient diet.


This food is a great animal source of protein. At the same time, they contain choline, which reduces the accumulation of fat in our liver. At the same time, it is the basis for the production of the neurotransmitter acetylcholine. And this increases the production of various growth hormones, which greatly promote fat burning.

Kimchi and sauerkraut

What do both foods have in common? The lactic acid bacteria, B12 and vitamin C contained in them! And these ingredients are a very good alternative to fat burners. At the same time, they improve the intestinal flora and fat burning also benefits greatly. The same applies to insulin sensitivity in the cells.

Berries: Strawberries, raspberries and blueberries

A summer without berries? Almost unthinkable! But these fruits are not only tasty. They also increase leptin sensitivity in our brain! And that in turn causes less feelings of hunger to arise. This is due to the ellagic acid contained in the berries.


Attention, it becomes acidic: Vinegar stimulates the organism to store the supplied carbohydrates not as fat, but as muscle glycogen. The result: the function of the pancreas improves. And in this way, significantly more fat-burning hormones can be produced! At the same time, this product reduces the insulin reaction during a meal.

You see: Already with the daily food intake you can effectively stimulate the fat burning. And this on a healthy way! So it is worthwhile to find some recipes that contain the above mentioned foods. We wish you a lot of fun already!

What does the Leptin diet plan look like?

As we have already found out, it is not good to do without carbohydrates in a diet and to carry out a strict fasting cure with only a few calories. In this way, the level of leptin is lowered significantly and the body demands more and more. So what is there to consider when putting together a leptin diet plan?
It should contain carbohydrates! And that, of course, is a solution that we can all live with very well, isn't it?!?

A strategic food party with foods rich in carbohydrates can therefore be a good solution. Of course, ingredients such as fresh bread, cake, hamburgers, pizza, French fries,.....

But stop: Before you start shopping full of anticipation, we want to slow down your enthusiasm a bit. Because of course it does NOT mean that you can now feast on your diet. Especially as many of the above mentioned products contain a lot of sugar - and that is anything but healthy.

  • Nevertheless, it can be worthwhile to have a gourmet meal from time to time.
  • Why is it so? This we want to show you in the following...
The two hormones insulin and leptin are very strongly linked to carbohydrates. So it's not really a good idea to eat only foods that contain proteins and fats when you're on a diet. These have no effect on the level of leptin.

Therefore, products containing carbohydrates should be included in your diet plan! In this respect, there are now two variants. The one that is far healthier brings food with complex carbohydrates to the table. These are mainly contained in wholemeal products.

The second variant is a little more daring, as it carries a certain risk: on most days you can eat a low-carbohydrate diet and throw the said "food party" once a week in order to achieve a strong leptin reaction. But beware: this shot can also backfire. Because the body literally craves carbohydrates. And who's gonna tell him when too much is too much? Usually this does not happen! And the balance shows the clear receipt the next morning...

RELATED: 5 Important Changes You Should Make To Your Diet When You Reach 40

What is our Leptin diet conclusion?

Leptin plays an essential role in fat burning. Only when the hormone is at a high level, i.e. the leptin level is higher, is appetite curbed and fat burning stimulated. However, the problem with a diet is that the level of leptin decreases. The result: feelings of hunger are getting stronger and stronger!

Therefore, it can be a good solution to include leptin food directly in the diet. However, it is better not to use syringes and the like. At the same time, we advise you not to do without carbohydrates completely during the diet, as this also results in a decrease in leptin levels.

Everything You Need to Know About Leptin Diet

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