Thread: The 5 Rules of Leptin- Byron Richard's Program

Byron J. Richard's Leptin Diet

1. Never eat after dinner
- Allow 11-12 hours between dinner and breakfast
- Never go to bed on a full stomach
- Finish dinner at least 3 hours before bed

2. Eat 3 meals a day
- Allow 5-6 hours between meals
- Do not snack

3. Do not eat large meals
- Always try to finish a meal slightly before you are full
- Eat slowly
- Listen to internal cues, that you are full, and stop eating

4. Eat a breakfast containing protein
- Up protein if you are dealing with strong cravings and find it difficult to get to lunch
- Eggs (not smothered in butter and cheese), cottage cheese, peanut butter, almond butter, high efficiency whey protein, chicken, meat, turkey

5. Reduce the amount of carbohydrates eaten
- Eat some carbohydrates though
- "50/50 technique": palm-sized portion of protein (4-6 ounces for women, 6-8 ounces for men) and a palm-sized amount of carbohydrates
- Bread, rice, pasta, squash, potatoes, fruit, corn
- No calorie counting
- Take 1-2 tablespoons of good soluble fiber if you are not feeling full
- Fill up on fiber-rich vegetables

Link: YouTube Video

Here is a link to the 5 rules explained in greater detail: LINK.

you can also sign up for his newsletter, to get his updates: http://www.wellnessresources.com/store/newsletter.php#

Originally Posted by nutritionjunkie

Is this meant for P3 or P4? Byron Richard says to eat more carbs that P3 allows.

You would not follow that plans dinner suggestions in P3, because you can't have the starches.

This is a 4 year old thread. In the couple years surrounding this thread, it was thought that doing the Leptin Reset was a way to stabilize better in P3 and a lot of people were doing the BAB (Big Assed Breakfast), eating huge amounts of mostly protein and fat, and following the meals spacing and such. I'm unfamiliar with whether the plan posted in this topic is the basic Leptin Reset or not. Anyway, some did ok on it, but a big number of people did not. And there were enough in that trouble group that the practice fell into disfavor. No one much does it for P3 anymore. Grammy has some theories about why it failed for so many. I'm sure you can use the forum search to find more info on it if you are interested.

Originally Posted by nutritionjunkie

I saw that it was old. I didn't know it had fallen out of favour though. I'll try search but that seems to be a bit tricky on my phone and I don't have computer access right now.

I'll see if I can pull up a couple of topics for you.

2011: Leptin Reset & P3, P4

hmmm. interesting. Almost all the search results that would have been relevant link to an error saying the page is not available. I think you'll probably need to ask grammy directly about it.