Secret Leptin Foods You Should Eat and How to: The Best Recipes

​Secret leptin foods.

What do you know about leptin?

Would it surprise you to know there’s a whole diet inspired by this one tiny hormone?

​Yeah... me either! 

There’s a diet for everything.

​I’ll have more details on how I improved ​this a bit later.

​So stay with me.


...I know that when you want to lose weight, you’ll try anything.

Eventually, you might get around to trying pretty unhealthy things... (cookie diet, anyone?).

But stay with me.

​Even though I (mostly) stick to one diet that’s right for me, I’m not stopping. 

After all, I know a lot of you are still looking for The One. I’m here to help with the what, why, and how to do it. 

What’s the big secret I’m talking about?

What’s the big secret I’m talking about?

​Today... we’re tackling the Leptin Diet. 

I’ll explain.

I admit, I know what leptin is, but had no clue there was a whole diet built around it.

What is it and how does it work?

We’re about to find out - along with some of the best recipes.

I’ll explain.

What Is Leptin?

​Simply put, leptin is a ​​​​hormone.

Specifically, it’s a hormone that is responsible for the feelings of satisfaction you get after a meal.

Therefore, it can also make you feel hungry

​Right out of the gate...

...we can see where a problem may arise.

Contrary to how we feel, hunger and satiety, as well as how we respond to them, don’t come from the stomach. They come from our brains

​To me, this is rather remarkable to think about.

Is the key to weight loss really in our minds?

If you have leptin resistance, it truly is. You see, if your brain doesn’t receive the proper signal, you may always think you’re hungry.

​Pharmaceutical companies know this, and have developed anti-obesity drugs with synthetic leptin.

But to no one’s surprise, it’s not as effective as getting a dose of the real thing.

And to be clear, many obese people produce leptin just fine.

The problem is that it’s not registering to the degree it should. For reasons either unknown or too arguable, they are desensitized.

​So, how can we re-sensitize ourselves into getting the benefit of the weight loss hormone?

​The Leptin Diet Secrets

​For most of us, diets are a bummer.

Unfortunately, the Leptin Diet is no different in that there are restrictions.

You must really stick to the rules if you want to recondition your hunger response. 


Aren’t many diets just kind of…philosophical?

As in, you more or less mull over some choices (broccoli versus cake) and hope for the best?  


Not the Leptin Diet. Its intention is to change your actual chemistry.

​Tough... I know, but the results you can get have many more benefits than just slimming down. 

You ​will sleep better, feel less stressed, and find that your exercise routine is actually effective.

​So ask yourself... you want to just lose weight?

Or, do you want to heal internally and optimize many bodily processes, all while you lose weight?

​Take it from me, hormones are no joke.

Here are the​ 5 rules to finding success with the Leptin Diet:

​​1. Thou shalt not eat large meals

secret leptin foods

 Actually, this rule is great. I’m a big believer in mindful eating. This way of eating slower and stopping before you feel anything resembling “full” is great.

​On the Leptin Diet, you try not to clean your plate.

It can be difficult, but I encourage you to wait it out for 10-15 minutes. That satiety signal should be on its way.

If it’s not, it’ll come as you continue to stick to the diet. 

​In any case, portion sizes in America are out of control.

It would be one thing if we were eating buckets of butter lettuce and apples, but it’s usually fried chicken.

All of us, leptin resistant or not, should keep an eye on the size of our plates. 

​2. Thou shalt not eat after dinner

​And dinner should be eaten a few hours before bed. Eliminating late-night snacking is a real challenge for some.

However, it might become easier once you learn what you’re accomplishing by avoiding it.

​As it turns out, leptin is a real night owl.

It’s present in the highest levels when it’s dark out. And like the rest of your body, a lot of hormones replenish and repair overnight.

​By skipping food after dinner, you’re letting leptin burn fat. 

In addition, it organizes the release of many other beneficial hormones like melatonin and sex hormones.

​3. Thou shalt get enough protein

secret leptin foods

​Protein is best eaten at breakfast.

Eating protein for breakfast ramps up the metabolism and helps you burn fat throughout the day.

Foods like pancakes and cereal, loaded with empty carbs and sugar, do not help.

​Eating protein for breakfast can also help you eat fewer calories.

Studies indicate that eating 30% protein at breakfast increases leptin sensitivity and leads to a reduction in caloric intake.

​Wondering what a leptin-friendly breakfast looks like?

Stay tuned... we’re getting to recipes shortly.

​4. Thou shalt eat precisely three meals per day

​So, we know that there’s no nighttime snacking allowed.

The truth is...

...there’s no snacking encouraged, period, on the Leptin Diet.

​Instead, aim to eat just three meals a day, and let about five hours elapse between each one.

If you keep adding food to your body, you’re meddling with leptin’s process.

It can’t send you messages about hunger and fullness if you’re just always eating.

​Not to mention, you aren’t allowing your body to focus on burning fat.

To be fair, lots of people snack and maintain a healthy weight, but it’s not a habit for the leptin-resistant.

​5. Thou shalt cut carbs

secret leptin foods

​Of course, no diet would be complete without some good, old-fashioned carb avoidance.

Honestly, carbohydrates aren’t evil. They provide good energy. And on the leptin Diet, you’ll still eat carbs - just better ones, hopefully.

​On average, leptin resistant people tend to eat more carbs than necessary.

The cutting carbs rule is in place to help you look more critically at what’s on your plate.

Do your carbs outweigh proteins?

If so, then you need to reduce it until it’s equal, tops.

​Additionally, cutting bad carbs in foods (bread and pasta) is easier when you get more fiber (fruit and vegetables). 

When you put more vegetables on your plate, you’re increasing your likelihood of actually feeling full.

​In the end, that’s what a healthy leptin response is all about!

​Getting Started: Leptin Diet-Friendly Best Recipes

Leptin veggie scramble

​Breakfast: Veggie Scramble

​Eggs are a pretty standard Leptin Diet breakfast. They provide protein and fat that will fuel the first part of your day.

However, we’re not going for butter, cheese, or toast alongside of them.

​Fortunately, it’s still super filling and delicious when you add plenty of fresh, flavorful veggies.

​To make your scramble, you’ll need:

  • ​2 large eggs
  • ​½ cup baby spinach
  • ​​½ of a red bell pepper, chopped
  • ​¼ of an onion, diced
  • ​Salt and pepper to taste
  • ​2 teaspoons olive oil

​First, sauté the veggies in the oil until the spinach is wilted and the peppers and onions begin to soften.

Next, whip your eggs until frothy and pour them on top of the veggies. Use a spatula to scramble it all together until cooked through.

​If you’re avoiding meat, you can do the same exact dish, only with tofu. Just use chopped tofu with a little turmeric and nutritional yeast instead of the eggs.

OR: Protein-Powered Oatmeal​​​​​

​Missing your morning cereal? 

Oatmeal is one leptin-friendly carbohydrate you can still enjoy, and it’s a notorious fat-burner.

But to add more protein, you can mix a few tablespoons of protein powder in.

​Lunch: Quinoa Salad

Healthy quinoa salad

​Prep-ahead quinoa on a bed of greens is the ultimate easy, healthy lunch.

Personally, I think nothing’s tastier or more filling midday than a big salad.

Like oatmeal, quinoa gets some of its carbs from fiber. Therefore, it’s a better option than something like sandwich bread.

​My quinoa salad includes:

  • ​2 cups spring mix or baby spinach
  • ​½ cup cherry tomatoes, halved
  • ​1/3 cup bell pepper, thinly sliced
  • ​A handful of olives
  • ​¾ cup quinoa, cooked and chilled
  • ​Homemade lemon balsamic dressing

​To make this, I simply lay the quinoa on the bed of greens. Then, I simply toss the veggies and a drizzle of dressing on top.

For protein, you could add some pumpkin or hemp seeds.

You can even top it with a few spoonfuls of tuna, if you feel you need animal protein.

​OR: Cowboy “Caviar”

​I’m going to level with you - I eat this dish every week.

And I’m not even on the Leptin Diet!

That’s why I’m thrilled to report that it’s leptin-friendly.

Cowboy caviar is a protein-rich cold bean salad.

It’s made with black beans, peppers, onions, corn, tomatoes, and fresh herbs.

My favorite way to eat it is with a squirt of lime juice and some diced avocado on top.

​During summer, I like to throw in some cucumber, too.

Dinner: Lemon and Garlic Infused Zucchini Noodles

​Chances are, you miss pasta. After all, big bowls of the stuff are gone forever on the Leptin Diet. 

Spiralizing zucchini leptin healthy

Instead, I encourage you to start spiralizing veggies to make healthier noodles. This dish makes you feel like you’re eating pasta.

​Because zucchini is full of fiber and water, you’ll feel fuller, too.

​This zoodle dish can serve two people, or one plus leftovers, and it requires:

  • ​2 large zucchinis
  • ​The juice of one lemon
  • ​2 teaspoons of minced garlic
  • ​½ an onion, chopped
  • ​1 cup of mushroom, cleaned and sliced
  • ​Salt to taste
  • ​Fresh herbs
  • ​A splash of olive oil

​First, spiralize your zucchini. Place the zoodles in a colander in the sink and sprinkle salt on top.

This will help the zucchini release some water so it doesn’t get too wet. After about 15 minutes, pat them dry with a paper towel.

​Next, sauté your mushrooms and onion in the olive oil.

Add in the garlic after a few minutes.

Now, add the fresh herbs, zoodles, and lemon juice. I like herbs such as parsley and dill for this dish, but you can choose your favorites.

For example, basil works very well also. 

​Finally, stir constantly over medium heat so the zoodles cook evenly and get coated in the other ingredients. It shouldn’t take more than five minutes, and they’ll still be a little firm.

​OR: Chicken and Mashed Cauliflower 

leptin chicken breast mashed cauliflower

​Alternatively, you can go for a boneless, skinless baked chicken breast.

On the side, try a fluffy pile of mashed cauliflower. It’s a healthier carb than potatoes, but tastes shockingly similar.

​To make it, simply chop and steam your cauliflower until tender.

Next, add a few splashes of vegetable broth and mash with your electric mixer.

Also, it’s great to add in turmeric for a little spice and golden color.

Your Bonus: More Leptin-Friendly Best Recipes from Across the Web

​Before we go, I want to share this collection of other meal ideas that fit the Leptin Diet. Colorful and nutritious, they’ll ensure you never get bored (or hungry!).

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    ​​Regular fries are off the table, but oven-baked purple sweet potato fries are packed with flavonoids.

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    ​This hearty quinoa three-bean chili is great for meal prepping. Have a small bowl for lunch every day - satisfaction guaranteed. 

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    ​​Did you know that many leptin-resistant people also have a zinc deficiency? One of the foods you can eat for more zinc is pumpkin. Usually, I sprinkle the seeds on salads. But these pumpkin-oatmeal squares make a great on-the-go breakfast.

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    ​Admittedly, this cucumber kale salad feels both rustic and fancy. But with chili peppers and fresh ginger, it gives you a real zing midday.

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    ​One of the foods known to increase leptin sensitivity is fish. This chia-seed crusted tilapia avoids breadcrumbs and adds in more leptin-encouraging nutrition. 
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    ​Still in the mood for seafood? This coconut rice and grilled shrimp recipe is also Leptin Diet-approved. It includes low-fat yogurt, another beneficial food for leptin sensitivity. 
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    ​Finally, this tomato and beet borscht is rich in color and antioxidants. If you like, swap out the white potatoes for purple sweet potatoes or cauliflower. 
​Final Word about:  Secret Leptin Foods You Should Eat and How to: The Best Recipes
Secret Leptin Foods You Should Eat and How to: The Best Recipes

​On the plus side, the Leptin Diet provides deep, lasting chemical change to your body.

Once you begin receiving proper hunger and satiety signals, eating the best foods becomes less challenging.

​On the other hand, you do have to cut out certain foods, such as:

  • ​Bread
  • ​Pasta
  • ​Crackers and cereal
  • ​High fructose corn syrup
  • ​Candy
  • ​Baked goodies like cake and cookies
  • ​Packaged, processed foods

​But if you ask me, that’s typical of most diets. Moreover, it’s totally worth it for hormonal balance.

​What do you think: are you dealing with leptin resistance?

Are you stressed, sleepless, and not losing weight with exercise?

What recipes here do you want to try?

How do you think any could be improved? Let me know in the comments!

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