What is Leptin hormone

Starting with a link in a easy google search:
http://nutritionwonderland.com/2009/06/understanding-our-bodies-leptin-the-fullness-hormone/

This link explains the other duties of hormone related to appetite control. It also explains why the low calorie diets are failing, because the leptine is produced by the fat cells, and if you loose your fat quickly, the hormone balance is broken, and your body will think something bad happening (like starvation) and slows down your methobolism to reduce energy and try to store as much as possible from the foods to fat. That is also the reason why we cannot just loose fat by a simple surgery on the fat cells.

The reason why the diets are failing and you get back more, is also because of the frequent eating between the meals (although small) which increases the insulin in blood, and creates an insulin resistance in brain and cells.

As you know, the insulin is generated in pancreas, and helps the blood sugar to enter into the cells and as a result be used as energy for the body. But what happens the unused part of this sugar? It is stored as fat to be used later! To store this sugar into fat, insulin hormone opens the doors of fat cells. So, insulin is also responsible for fat storage.

Watch this video to see how the food is converted into glucose (blood sugar) and with the help of insulin it enters into the cell: http://www.youtube.com/watch?v=OYH1deu7-4E

Understanding these details is essential to understand what to eat.

So what happens after you eat:
- The blood sugar (glucose) and insulin increases in blood.
- After 2-3 hour of your eating, insulin goes down, because the glucose is already spent.
- Glucose is used for every activity for your body, reading a book, sleeping, driving... Like the fuel of a car, the glucose is spent with the help of insulin. As you have seen in the video, insulin is like a key that is opening the cell doors.
- When you take more energy (=blood sugar/glucose), the second duty of insulin starts.
- Insulin opens the doors of fat cells, and stores the glucose as trigliseride.
- After 3 hours of eating, pancreas produces glucagon  to give a message to liver for a release of backup blood sugar in liver, so that the extra energy without the food comes from this backup blood sugar. This energy is for a short period. (Keep in mind this step, I will return it shortly)
- For a healthy person, in normal conditions, after you eat, if your hormones are working fine, you should not become hungry for 4 hours.
- After 4 hours, here comes our hero, the leptine hormone.
- The responsibility of leptin hormone is to burn the fats that are stored in different parts of body, for the extra energy required after 4 hours of hunger. (trigliseride to glucose).
- This hormone is also in high levels while you are sleeping for its other duties between 2-5.

If you eat between the meals, you break the producing of leptine hormone. While the insulin levels are getting down, those small meals will increase it again and you will never see the leptin during day.

Also, as you had read, glocagon is released from liver as a backup energy after 3 hours, so if you eat something in this period, glacagon is never released, sugar stays in your liver, and in longer term, your liver becomes fat, which is dangerous for your liver.

This is the simplified way of explaining thing, if you go deeper, you will also see some complex mechanisms, but in general this is what happens.

Small meals increases your methobolism, which is correct BUT:
- The blood sugar and insulin always stays high.
- High methobolism and high insulin also helps the body to send more trigleseride to fat cells.
- It is not possible to burn fat while you are storing fat.
- High insulin causes fat liver and pancreas, high blood pressure.

If you want to burn fat, help your body to produce leptin and increase physical activity.

Meal pictures

Breakfast pictures

Ground rules

• Don't eat between meals. 
• If you want to loose weight, don't eat fruit or fruit juice after the breakfast. You can eat one fruit in the breakfast.
• Don't eat anything after 20:00.
• Drink 2-3 liters of water every day.
• Leave 4-5 hours between the meal for the generation of leptin hormone (google this hormone).
• Don't count calories.
• Don't drink factory products like cola, sprite, fanta, anything produced by a factory and not natural.
• Physical activity of 30 minutes in necessary, walking is best because the biggest muscles are on the legs.
• Use only olive oil (mechanically produced) and animal fats (like butter), all the rest are dangerous and turns into trans-fat with heat.
• Do not eat/buy anything that has a label of 'diet' on it. All the diet biscuits and products are using fake sugar, which in the long term makes fat, and not healthy.
• Nuts are not for fun with bear, they have the healthiest fat and vitamins in.
• Vitamin D is especially important for weight loss, if you have less than 50 ng/ml in your blood, it is hard to loose weight.
• No sugar at all.
• No bread at all.
• Eat healthy fat.
• If your body developed insulin resistance, you cannot break it if you continue eating sugar/bread. Men was eating no sugar 1000 years ago, and eating 2 kg/year 200 year ago, and now 75kg/year.
• In short, eat 2-3 times a day, eat as much as you feel full, but eating healthy fat, protein rich food, meat, fish, and low-glycemic carbohydrates (like nuts).  
• Quantity of the food is not important but the quality matters, don't eat trans-fat (like frittes) and carbohydrates (like bread) and sugar.
• Don't have constipation, big one should happen daily.
• Don't cook your meats too high degrees, consider doing long and slow cooking.
• No blender or mixer, removes the fibers in the food.
• No corn or sunflower oil in any food preparation.
• No mayonnaise or ketchup. If you make your own mayonnaise it is okay if you use it in 15 minutes, don't store it for tomorrow.
• You can eat black chocolate once a week, 50 gr.
• No soupmix.
• Eggs in the morning should be from free-range chicken. Only Colombus egg has the required omega-3 values in Belgium.
• No salami, sausage as they are prepared by mixing meats. Try to use dry meat. 
• Sleep 8 hours a day. Leptin hormone is produced between 2-5 at night, if you haven't eaten after 20:00, then this leptin will burn fat, easiest way to loose fat while sleeping.

Example Diet List

Actually you don't need to follow the exact list, but it will give you an idea of what to eat, and when to eat. It has some specific food related to mediterian area (like black olive, and white cheese), these can be replaced with green olive and goat cheese.

Basically eat 2 eggs + low glysemic indexed food in the morning, have a very strong breakfast. In other meals, eat proteins and salads, eating 2-3 times is enough.


MEALS in DAY
Breakfast(08.00-09.00)

• 2 eggs (Boiled or fried slightly in butter. 
• Never hard boil, it should be a bit sticky, bacon or any dried meat can be added.)
• 8-10 black or green olive, can be salty or not.
• White cheese of your hand size without the fingers, same width.
• 4-5 sun dried apricots OR 5-6 small tomato or 1-2 big (don't buy tomato in winter as they don't see the sun)
• Sugar free herbal tea, water or fruit tea.
• A (slim) tea cup walnuts (instead of bread can be eaten with white cheese. Nuts should be fresh broken, if possible)
• Green or red pepper.

Lunch (13:00 to 2:00 p.m.)

• Hand sized sliced ​​beef OR vegetable dish
• Plenty of sliced ​​or shredded lettuce and radishes and carrots in olive oil
• Salad with natural vinegar, lemon, extra virgin olive oil with a small amount of crystal rock salt OR Salad of cabbage or cauliflower
• Sugar-free herbal tea or water

OR

• If you don't feel hungry: Soup, salad and 2 full hands of walnuts/nuts of any kind.

Dinner (18:00 to 19:00)

• Fish grilled or in oven OR 4 piece of grilled lamb chops OR steak.
• green onions
• arugula and radish (salad prepared in large quantities, into the natural vinegar, lemon, extra virgin olive oil with a small amount of crystal rock salt, and the addition of flax seed.)