The Leptin Diet is a diet that is based on foods that naturally increase levels of the satiety hormone leptin.

This diet, based on the suggestions of nutritionist Mike Adams in the book ” Control your cravings ” ( my translation ) allows in 15 days to reduce hunger and reset the body, producing more leptin.

In two weeks, you lose 2 to 3 kilos with a non-restrictive 1350-1400 calorie plan.

It is therefore the ideal solution for those who want to lose a few pounds, but above all want to get rid of the problem of intense hunger seen as the inability to satiate.

If you follow the maintenance the results will be lasting over time.
In case of occasional mistakes it is recommended to repeat the 15 day phase to return to an optimal level of leptin.

Obviously, like all dietary regimes, it is always recommended to talk to your doctor.

LEPTIN DIET TO REDUCE HUNGER IN 15 DAYS

Phase one.

In phase one it is essential to follow the meal plan without making changes, not even by inverting meals between lunch and dinner. There are some variations for certain foods to make dieting easier.

Phase one consists of a 7-day menu that must be repeated twice.
The Monday following the end of the second week also follows the Monday menu of the diet.
From Tuesday we move on to the maintenance phase (sixteenth day).

Breakfast for every day.

A glass of water as soon as you wake up. Following.
200ml skim milk or soy milk with coffee and stevia or with a separate cup of green tea.
Cream with 125 grams of skimmed yogurt with a teaspoon of oat germ, half a teaspoon of chia seeds, 1 ripe kiwi or a 150 gram peach in pieces and a teaspoon of molasses (alternatively honey).

Mid-morning snack for every day. 

200 ml of grapefruit juice + a choice of 20 grams of Grana Padano or a medium hard-boiled egg or 10 grams of pumpkin seeds or almonds. Don’t skip grapefruit juice.

Mid-afternoon snack for every day

100 grams of avocado or 200 grams of cooked apple + 6 almonds. Avocado is preferred.
One cup green tea.

Monday

Lunch.
Salad of 200 grams of grated carrots with lemon juice, salt, pepper, a level teaspoon of oil.
50 grams of smoked salmon (80 for men) or 100/150 grams of corona beans for women / men. 100 grams of medium ripened banana.
Sugar-free fennel seed tea (stevia is fine for every day).

Dinner

Shirataki spaghetti with simple basil sauce, a pinch of chilli, a level teaspoon of oil and one of parmesan or nutritional yeast. 100 grams of ricotta or 80 grams of natural tofu (150/130 for men). If you don’t want to use shirataki noodles, replace them with Belgian endive in a salad with a teaspoon of oil and lemon juice, salt and pepper.
200 grams of baked apple with a little cinnamon or 200 grams of fresh pineapple or in juice.

Tuesday

Lunch.
Minestrone obtained by cooking a large or two small courgettes, an onion, half a fennel, half a stalk of celery, a stump of endive in a liter of water (valid for two portions), to be served not pureed and without oil, but with spices and herbs aromatic to taste.
100 grams of mozzarella or feta cheese or 80 grams of soy cheese (125-100 for men). Sugar-free fennel seed tea.

Dinner.

80 grams of bresaola (100 for men) with cherry tomatoes, oregano, salt and pepper. Grilled aubergines or peppers in desired quantity with a level teaspoon of raw oil.
200 grams of pear cooked with cinnamon or 110 grams of banana.
Sugar-free fennel seed tea.

Wednesday

Lunch.
Tuesday minestrone.
Followed by salad with 100 grams of raw potato with peel and boiled, a large egg in wedges or a heaping spoonful of Spanish beans, lemon juice or apple cider vinegar, parsley, a sliced ​​cucumber, sliced ​​celery or half Red onion.
Sugar-free fennel seed tea.

Dinner. 150 grams of squid or octopus in salads (180 for men) with 100 grams of raw carrot, half fennel or a sliced ​​cucumber, parsley or mint, a teaspoon of oil, lemon juice or vinegar, 100 grams of raw weighed potato with the peel and boiled. Plate of grilled courgettes with lemon juice or vinegar and parsley, no oil.
As an alternative to squid: 130 grams of weighed soy when boiled.
Following 10 grams of milk chocolate for women and 20 for men.

Thursday

Lunch.
A plate of grilled or stir-fried peppers with parsley and a few drops of vinegar. 
50 grams of soy spaghetti with a teaspoon of oil, 125 grams of champignons, half a glass of tomato sauce, half an onion, 2-3 black olives.
As an alternative to soy noodles: Chinese rice noodles.
Sugar-free fennel seed tea.

Dinner.
120 grams of chicken breast or same weight of plain tofu (150 for men). Mixed salad with tomatoes in desired quantity and a level teaspoon of oil. 120 grams of ripe banana or 200 grams of pineapple.
Sugar-free fennel seed tea.

Friday

Lunch.
Shirataki spaghetti with simple basil sauce, a pinch of chilli, a level teaspoon of oil and one of parmesan or nutritional yeast. If you don’t want to use shirataki noodles, replace them with Belgian endive in a salad with a teaspoon of oil and lemon juice, salt and pepper.
150 grams of cottage cheese or 100 grams of cottage cheese or 150 grams of spring peas (double weight for men). 200 grams of cooked apple or 3 black plums.
Sugar-free fennel seed tea.

Dinner
Pumpkin cream obtained by cooking 300 grams of pumpkin pulp, draining it and blending it with 200 ml of skimmed or soy milk, a teaspoon of oil, nutmeg.
100 grams of corona beans (160 for men) in a salad with cucumbers, celery or fennel (free amount of vegetables). 5 grams of milk chocolate. Sugar-free fennel seed tea.

Saturday

Lunch.
125 gram veal or vegetable burger.
Free quantity cucumber salad with a level teaspoon of oil, salt and oregano. 4 rice or corn cakes. Sugar-free fennel seed tea.

Dinner
200 grams of Jerusalem artichoke or 140 grams of plantain cut into cubes and boiled, then sautéed in a pan with a teaspoon of oil, garlic, chilli and parsley. In case of low availability: 50 grams of brown rice seasoned with simple basil sauce.
100 grams of turkey breast or 80 grams of boiled chickpeas. Sugar-free fennel seed tea.

Sunday

Lunch.
200 grams of Jerusalem artichoke or 140 grams of plantain cut into cubes and boiled, then sautéed in a pan with a teaspoon of oil, garlic, chilli and parsley. In case of scarce availability: 150 grams of potatoes (raw weight) cooked in the same way.
Salad of 150 grams of grated carrots with lemon juice or vinegar, salt and pepper. Sugar-free fennel seed tea.