Blogged for future reference --- Thanks, Mel! This is a fabulous outline!
Here are some links to help you get familiar with the protocol
Leptin Reset - http://jackkruse.com/my-leptin-prescription/
Frequently Asked Questions: http://jackkruse.com/the-leptin-rx-faqs/
Optimal Cave: Simple Guidelines: http://optimalhealthcave.forumotion....t-prescription
1. Eat 50-75 grams of protein for breakfast (also known as the BAB) within 30 minutes of rising.
Note: A very simple example of this breakfast would be a 4 egg omelet with 4 oz of steak, all cooked in Coconut Oil.
2. Do not eat again for 4-5 hours. So no snacking. You can skip lunch if you wish and are not hungry but it is not required.
Note: If you are not hungry for lunch OR dinner, then your breakfast was likely TOO big.
3. Do not eat after 7pm. Try to allow 4-5 hours after dinner before bed.
4. If you incorporate a workout, do it after 5 pm.
You can eat... all meats (lean toward wild and grassfed varieties),
Coconut oil, Butter, Heavy Whipping Cream, Non-starchy veggies that are lower in omega 6s.
Keep your carbs approx 50 grams per day if you have less than 30 lbs to lose,
Keep your carbs approx 25 grams per day if you have greater than 30 lbs to lose.
stay away from grains, legumes, and very starchy veggys, high omega 6 veggys, most vegatable oils
stay away from fruits
stay away from nuts
stay away from eggs if you have autoimmune issues
stay away from nightshades -- unless you are HDL > 60 and a woman or > 70 if you are man
stay away from dairy