4

votes

Should I IF or follow the "leptin reset" plan if I want to lose weight and fat?

Answered on August 19, 2014
Created April 08, 2012 at 7:23 AM

I'm not sure whether I should IF or follow Kruse and his ideas on leptin reset. I'm no genius, so if I come across as stupid for not reading up enough on these, I apologize in advance.

Anyway, I'm hoping to lose fat and put on a little muscle. I've been IF with two meals, skipping breakfast. I've actually gained weight and haven't weighed this much in over a year and half. I'm uncomfortable at this weight and feel my best about 10 lbs less. I know it's probably too soon to make conclusions, especially because I haven't been adhering to paleo 100%.

But I am wondering if it is better to do the leptin reset and eat breakfast (instead of skipping it) with less than the "50 g protein" (maybe 20?) general recommendation because I'm short and probably not as active as others who follow it.

Which would work better for weight loss? The only issue I'm worried about is that when I eat breakfast, I tend to want to binge more later during the day. Skipping breakfast comes pretty easily. I don't like the "risk" of eating early in the morning...

1ac8e976f84cb2566ecfbbcce1817351

(211)

on September 06, 2012
at 03:48 AM

This also fines in line with Tim Ferriss' 4HB "at least 30 grams of protein within 30 minutes of waking" advice. I've heard him say in an interview that it's one of the most effective tools to lose weight. In his book he included as of the biggest mistakes people make. I think part of the reason why it works is because you'll eat dinner earlier and less of it, and not disturb sleep.

D07a525f9021f8d72bf6aaa52893c795

(1011)

on May 29, 2012
at 03:24 PM

IF isn't THE answer to weight loss. It certainly can help. I would, however, not necessarily plunge in before stabilised on a zero grain, low carb diet.

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on May 08, 2012
at 03:41 PM

What's dangerously high? Have you found a viable solution?

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 10, 2012
at 05:10 AM

And I hope I don't end up getting any lectures, which is why I didn't disclose this in the original post. I'm almost 30, YES I KNOW I shouldn't be doing this, but it's easier than it sounds. I do want to thank you though for suggesting normal, 3 meals a day eating. It makes sense not to play around with eating to normalize everything first. It sounds like paleo has helped you with your relationship with food. I wish you lots of luck in the years to come...it's a tough battle and I hope you give yourself a lot of credit for coming so far.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 10, 2012
at 05:08 AM

"This chemical surge overrules leptin’s messages that are trying to tell the bulimic patient “your tank is full.” So in other words, there is a chemical battle going on inside a bulimic patients brain. The leptin hormones are trying to tell the defense to kick in and protect them against overeating but at the same time, in a much louder voice, the pleasure center of the brain is saying, “No! Pass those cookies this-a-way.” And yes, I'm completely aware that I'm not healthy, etc. But I admit that perhaps I'm a little misguided in a desperate attempt to "fix" myself.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 10, 2012
at 05:06 AM

"On the other hand, what this study found in bulimic patients when compared to non-bulimic patients is the opposite effect. Bulimic patients were found to have much lower leptin levels. This deficiency of leptin hormones is usually caused by a form of Leptin resistance and this contributes to the patients food-craving behavior. The Leptin resistance found in most bulimic patients comes from a chemical surge located in the pleasure center of our brain."

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 10, 2012
at 05:05 AM

On the other hand, what this study found in bulimic patients when compared to non-bulimic patients is the opposite effect. Bulimic patients were found to have much lower leptin levels. This deficiency of leptin hormones is usually caused by a form of Leptin resistance and this contributes to the patients food-craving behavior. The Leptin resistance found in most bulimic patients comes from a chemical surge located in the pleasure center of our brain."

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 10, 2012
at 05:04 AM

The University of Kentucky did a study on leptin levels. I can't find an article that doesn't need a password to access it, so I found something similar. I don't know why I'm posting it because I'm very shy about "admitting" to it, but I do think it's important for people to know that out of control binging does happen. Even when I don't "starve" myself, I want to binge all the time. When I was in grad school, I'd skip classes and meeting to sit at home all freaking day cooking, eating, and purging... I'm running out of room so I'll post a snippet below about leptin resistance.

77877f762c40637911396daa19b53094

(78467)

on April 10, 2012
at 04:44 AM

I also notice you said you are a jogger. I'd really recommend something that looks like a basic, starting strength style lifting progression with 3-5 compound lifts and plenty of rest in between. While you are getting your appetite level under control you might as well hit a bit more protein and lay down a little muscle. Use the calories your body is asking you to eat instead of trying to use them up.

77877f762c40637911396daa19b53094

(78467)

on April 10, 2012
at 04:40 AM

Think about what you said. "Decreased serum Leptin" which has nothing to do with the sensitivity of your receptor sites. You are talking about losing the last 10lbs, you say you have low serum Leptin, you talk about binging and whatever name you want to give it you are starving yourself X hrs per day. I'm a fat guy who was obese I know a screwed up relationship with food can be tough. Maybe you don't need a hack, maybe you need a therapist to help you get a handle on things. Regardless I'm standing by my 3, average meals, with protein at eat meal, mod. fat, mod. carb recommendation.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 10, 2012
at 04:02 AM

I know you're just trying to be helpful, but I'm a little sad/frustrated that you don't believe that I'm not leptin-resistant because I'm not obese. I have done research outside of Kruse, and the research articles show that people with my issue have significantly decreased serum leptin...several studies point to a deficiency. There have been quite a few articles I've read up on, which is why I want to explore leptin resetting. I don't think my leptin is working "well"...I pretty much want to binge all the time, but fortunately, I have a job that keeps me a little occupied.

77877f762c40637911396daa19b53094

(78467)

on April 10, 2012
at 03:49 AM

Kruse also infected himself with MRSA and suffered nerve damage because of it. I'd take his claims with a grain of salt and do some real research on Leptin. So what you are saying is you don't eat for extended periods of time and then you eat large amounts at times? That sounds like Leptin working really well. Maybe stick with 3 meals a day, protein at each meal and just relax for 3 weeks. Let your body settle down from the IF and see where you are.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 10, 2012
at 12:26 AM

Thank You Maria!!

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 09, 2012
at 09:45 PM

"old fashioned" haaha.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 09, 2012
at 09:45 PM

energy = calories = heat. You're just playnig with symantics- idiot.

Medium avatar

(393)

on April 09, 2012
at 08:05 PM

Yeah Eric, like your answers too!!! :)

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 09, 2012
at 07:06 PM

Thanks for replying! I'm glad you understand how 50g sounds excessive. I'm an inch taller and like you, jog leisurely. I'm glad you're not gaining anymore...it's pretty frustrating. How much protein do you aim for at breakfast?

Fc6a9e07f6056d465573c8969d3a2ddd

(370)

on April 09, 2012
at 04:40 PM

The reason "calories in, calories out" doesn't seem to work is because it's not that simple: calories go in and out, but the efficiency of both processes is highly variable from individual to individual and from the numbers in the fitday tracker. The general principle of "expend more energy than you store" is irrefutable, though. It's just that some bodies are very efficient in expending energy and very clever at storing it.

D07a525f9021f8d72bf6aaa52893c795

(1011)

on April 09, 2012
at 02:00 PM

Tx Nandalal - weighing in here a second time.. Kiefer and his DH site are at 1st sight interesting, and I'm impressed by the intellect/research. BUT, the theory simply doesn't seem to stack up against cited research on lean mass and fasting. Unless we are getting into nuances here - Kiefer: IF inhibits lean mass gains. Pilon: IF doesn't waste lean mass. Here, both could be right - ie no effect. Pilon does qualify by saying the critical factor is to continue resistance training through an IF regimen.

284213562569be43dfda0ad40914da6f

on April 09, 2012
at 01:49 PM

@naomi, is that you or Kiefer's research review speaking? His own experience with longer fasts isn't even a case study. Though i'm sure you'll find a few takers, people here aren't going to buy a diet plan that includes weekly or daily feedings of highly processed food with tons of grains--this is 'paleo'hacks after all.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 09, 2012
at 01:39 PM

@LikesLardinMayo, I'm fairly sure my self-regulation mechanism is broken. I don't understand why only "obese" people can be leptin-resistant...any person at any weight can eat unhealthily.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 09, 2012
at 01:27 PM

It's more of a way to help with my binging.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 09, 2012
at 01:20 PM

Thanks for your comment. I don't think it matters what I weigh. I don't do a "bit of over-eating" or even graze more than I should. I have massive binges--often equating to thousands of calories in one setting. Kruse noted that you can be leptin-resistant at ANY weight. I've been working on being "paleo" for a few months--prior to that, I didn't do wheat, but I did do dairy (but so do some people here). I workout about 4 times a week, but nothing too intense. I'm mostly doing IF at the moment because I've read great things from here from people saying that it helped with binging.

D07a525f9021f8d72bf6aaa52893c795

(1011)

on April 09, 2012
at 07:24 AM

Shutting down the mTOR pathway also inhibits tumour proliferation, and is insignificant in terms of overall lean mass. I have used coconut oil to get over energy lag and hunger, but lipolysis will provide energy requirements. Your cells continue to feed, whether you do or not, and autophagy is beneficial.

77877f762c40637911396daa19b53094

(78467)

on April 09, 2012
at 05:33 AM

Of course it is. Low-carb just reduces food reward. Anyone who thinks you can pound 10k calories a day and not gain weight because the foods are Paleo is deluded.

77877f762c40637911396daa19b53094

(78467)

on April 09, 2012
at 05:31 AM

Ummm. No. By definition if you are truly Leptin resistant your appetite's self-regulation mechanism is broken. It means you get hungry and stay hungry and only stop wanting to eat when you are so full the stomach pressure signals that you are literally full. Eating like this doesn't cause you to be 5-10lbs overweight.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 09, 2012
at 05:14 AM

Thank You Sunny Beaches. I just added more to the answer. Best Wishes

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 09, 2012
at 05:13 AM

Sunny Beaches. I just added more information.

175e3ac0acb0b87c28404c8d96d8a868

(88)

on April 09, 2012
at 04:11 AM

Fasting beyond the 12-hour mark shuts off mTOR and creates conditions of anti-anabolism. There's a better way to do IF that doesn't have these downsides, basically using small bits of fat to keep the mTOR pathway open. Turns out it's not the lack of calories that brings you to a fasting state, but the lack of carbohydrates and excess protein.

175e3ac0acb0b87c28404c8d96d8a868

(88)

on April 09, 2012
at 04:09 AM

You're not getting the article? Bummer... I changed link #1 to an article that has basically the same arguments (sourcing the same scientific studies).

175e3ac0acb0b87c28404c8d96d8a868

(88)

on April 09, 2012
at 04:05 AM

Yes, you CAN be LR at any weight, but Dr. Kruse himself would probably tell you that at 10lbs overweight, the probability would be very low. Besides that, you don't need to do a "leptin reset" protocol to get your leptin in gear. A decent cyclic ketogenic diet will do that for you. You're not getting the article? Bummer... Here's a link to basically the same information: http://articles.elitefts.com/nutrition/logic-does-not-apply-part-2-breakfast/

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 08, 2012
at 10:32 PM

Thanks Suny Beaches!

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 08, 2012
at 07:32 PM

Love your awesome answers. And for what it's worth, I always put heavy weight (no pun intended) on what you suggest.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 08, 2012
at 07:32 PM

I can't believe all the great answers. Thank you. After a few weeks of trying out the leptin reset, I might try to throw in a few IF days.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 08, 2012
at 07:30 PM

I love that you said that a big breakfast "sets the mood" for the day. I'm very encouraged! Thanks.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 08, 2012
at 07:27 PM

Wow, thanks for the comment. I've been IF with fasted workouts (nothing too intense though). You're right..the best way to know is to try it out and see what works best for me.

Medium avatar

(393)

on April 08, 2012
at 01:35 PM

It's NOT about calories in, calories out. Very old fashioned stance in my opinion....

Medium avatar

(393)

on April 08, 2012
at 01:33 PM

I totally agree with you, Sunny Beaches: one can be LR at ANY weight!

Medium avatar

(393)

on April 08, 2012
at 01:31 PM

Thank you so much Sunny Beaches.... I relapse every so often but I sort of maintain a pretty healthy weight. I'm 5,4ft and weigh 115lbs.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on April 08, 2012
at 12:49 PM

calories in vs calories out does not work.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 08, 2012
at 08:27 AM

I loveeee fish. I'm sorry about falling off the wagon. I'm having a really hard time myself. I'm sending hugs your way across the sea...I hope things get better for you.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 08, 2012
at 08:26 AM

Do you have a subscription to the first site? Because when I click on it, I'm not getting the article:(

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 08, 2012
at 08:24 AM

I'm not really overweight by "standard" guidelines, but you can be leptin resistant at *any* weight. As for the link, thank you! I'll definitely read it before weighing out my options.

Medium avatar

(393)

on April 08, 2012
at 08:12 AM

No seriously, I try to eat only fatty fish for a couple of days. To lose some weight again. But I already fell of the wagon, for today. Gonna grab some sugary wheat loaded foods later today...

Medium avatar

(393)

on April 08, 2012
at 08:09 AM

I binge..... :(

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 08, 2012
at 07:58 AM

What's your plan these days?

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 08, 2012
at 07:55 AM

Thank you so much for commenting. It's always good to hear someone's success. I'm glad it helped you with bingeing later in the day. I'm not sure about the 50 g of protein though...that's about my total for the entire day.

Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

15 Answers

best answer

6
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 08, 2012
at 01:13 PM

Go for the leptin reset.

From: http://paleohacks.com/questions/46722/how-do-i-lose-weight#axzz1rUJ4ZsiT

CORTISOL AND GREHLIN:

The bad guys...

Keeping the intense portion of your workout (Start to finish) below 45 minutes should keep cortisol away. Also relaxing keeps it away. Cortisol takes away lean muscle which is bad for weight loss. Because each pound of muscle burns calories for you.

Grehlin or why did I just eat an entire bag of oreos, chips, etc.. Or even why did I eat so much Paleo approved food...

Sleep and meals reduce grehlin levels. Lack of sleep means higher grehlin levels. Grehlin levels go down when you eat. So fasting is a more advanced technique and if you are still devouring massive food after dinner than it is not time to add fasting yet.

So to beat grehlin sleep at least 7 hours (Likely you need more)... And eat a big protein breakfast, eat lunch and dinner.

Grehlin builds after each meal so go to bed early will help with the munchies and staying up late is a trigger...

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 08, 2012
at 07:32 PM

Love your awesome answers. And for what it's worth, I always put heavy weight (no pun intended) on what you suggest.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 08, 2012
at 10:32 PM

Thanks Suny Beaches!

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 09, 2012
at 05:13 AM

Sunny Beaches. I just added more information.

Medium avatar

(393)

on April 09, 2012
at 08:05 PM

Yeah Eric, like your answers too!!! :)

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 09, 2012
at 05:14 AM

Thank You Sunny Beaches. I just added more to the answer. Best Wishes

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on April 10, 2012
at 12:26 AM

Thank You Maria!!

1ac8e976f84cb2566ecfbbcce1817351

(211)

on September 06, 2012
at 03:48 AM

This also fines in line with Tim Ferriss' 4HB "at least 30 grams of protein within 30 minutes of waking" advice. I've heard him say in an interview that it's one of the most effective tools to lose weight. In his book he included as of the biggest mistakes people make. I think part of the reason why it works is because you'll eat dinner earlier and less of it, and not disturb sleep.

10
98bf2ca7f8778c79cd3f6c962011cfdc

on April 08, 2012
at 11:16 PM

When did IF or Jack's little plan become the only answers for those who wish to lose weight? I cringe! Long before we knew of either people were losing weight and doing just fine.

If you have any history of binge disorder or other ED I beg of you not to do either. Forced intake or deprivation is NOT a good thing for your game plan.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 09, 2012
at 01:27 PM

It's more of a way to help with my binging.

D07a525f9021f8d72bf6aaa52893c795

(1011)

on May 29, 2012
at 03:24 PM

IF isn't THE answer to weight loss. It certainly can help. I would, however, not necessarily plunge in before stabilised on a zero grain, low carb diet.

7
D07a525f9021f8d72bf6aaa52893c795

(1011)

on April 08, 2012
at 09:43 AM

IMHO, IF is a hugely important component of a programme to manage body fat. It cannot be stressed enough to use the tape measure, not the scales, for regular progress checks. Very important to do some resistance exercise, preferably fasted, for additional hormonal stimulus.

I posted on this elsewhere here, but I see some logic to preparing for a fast by following a VLC/ketogenic regimen for as long as it takes to feel comfortable with it. You are then metabolically prepared for a fast of 24hrs (or more, but 24 is ample)

I presume you are doing the 18hr (6hr eating window) IF, and that's OK, as routine/entry level, but I would suggest you consider going 24hrs 2 or 3 times per week, especially for fat loss goals.

How you approach is up to personal preference, but on no account eat after 6pm, and obviously no calorific drinks either. I have tried starting 24hrs after breakfast, lunch and dinner, and have found the dinner option to be the most comfortable.

Re breakfast/18hr regimen, I would say totally fine - but stick to the 6hr eating window - so make sure you do eat a late lunch/early dinner then "nil by mouth" for the evening.

D07a525f9021f8d72bf6aaa52893c795

(1011)

on April 09, 2012
at 02:00 PM

Tx Nandalal - weighing in here a second time.. Kiefer and his DH site are at 1st sight interesting, and I'm impressed by the intellect/research. BUT, the theory simply doesn't seem to stack up against cited research on lean mass and fasting. Unless we are getting into nuances here - Kiefer: IF inhibits lean mass gains. Pilon: IF doesn't waste lean mass. Here, both could be right - ie no effect. Pilon does qualify by saying the critical factor is to continue resistance training through an IF regimen.

175e3ac0acb0b87c28404c8d96d8a868

(88)

on April 09, 2012
at 04:11 AM

Fasting beyond the 12-hour mark shuts off mTOR and creates conditions of anti-anabolism. There's a better way to do IF that doesn't have these downsides, basically using small bits of fat to keep the mTOR pathway open. Turns out it's not the lack of calories that brings you to a fasting state, but the lack of carbohydrates and excess protein.

D07a525f9021f8d72bf6aaa52893c795

(1011)

on April 09, 2012
at 07:24 AM

Shutting down the mTOR pathway also inhibits tumour proliferation, and is insignificant in terms of overall lean mass. I have used coconut oil to get over energy lag and hunger, but lipolysis will provide energy requirements. Your cells continue to feed, whether you do or not, and autophagy is beneficial.

284213562569be43dfda0ad40914da6f

on April 09, 2012
at 01:49 PM

@naomi, is that you or Kiefer's research review speaking? His own experience with longer fasts isn't even a case study. Though i'm sure you'll find a few takers, people here aren't going to buy a diet plan that includes weekly or daily feedings of highly processed food with tons of grains--this is 'paleo'hacks after all.

4
246ebf68e35743f62e5e187891b9cba0

(21430)

on April 08, 2012
at 11:45 AM

I like IF.

That being said, personally I feel a big breakfast sets the mood for Paleo compliance, especially in someone who is starting out.

Wake up, eat a massive paleo-friendly breakfast, and that can set the stage for your choices all day.

Anything you can do to get in control of what you put in your face, will give you success. If that means cooking extra for dinner to have a bag lunch the next day, and getting up a little earlier (and going to bed earlier) to make a proper breakfast, so be it.

I found great success in eating a big breakfast, followed by leftovers for lunch, and a very large dinner during my "starting out" phase of eating this way.

I'm pretty unreliable in what times and quantities I eat now, but if I ever start falling off the wagon, I'll happily go "back to basics" and eat the way I outlined above.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 08, 2012
at 07:30 PM

I love that you said that a big breakfast "sets the mood" for the day. I'm very encouraged! Thanks.

4
175e3ac0acb0b87c28404c8d96d8a868

on April 08, 2012
at 08:13 AM

At merely 10 lbs overweight, it's unlikely you are metabolically deranged enough to need a "leptin reset", and The Big Breakfast has a lot to disrecommend it.

Intermittent fasting would be good for your goals, but with a few modifications. Check out this article (the first of a series) on how intermittent fasting with zero calories is a mistake (if you want to build muscle), and how to fix it.

Generally, wanting to binge later in the day after skipping breakfast means you haven't been eating enough fat.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 08, 2012
at 08:26 AM

Do you have a subscription to the first site? Because when I click on it, I'm not getting the article:(

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 08, 2012
at 08:24 AM

I'm not really overweight by "standard" guidelines, but you can be leptin resistant at *any* weight. As for the link, thank you! I'll definitely read it before weighing out my options.

77877f762c40637911396daa19b53094

(78467)

on April 09, 2012
at 05:31 AM

Ummm. No. By definition if you are truly Leptin resistant your appetite's self-regulation mechanism is broken. It means you get hungry and stay hungry and only stop wanting to eat when you are so full the stomach pressure signals that you are literally full. Eating like this doesn't cause you to be 5-10lbs overweight.

175e3ac0acb0b87c28404c8d96d8a868

(88)

on April 09, 2012
at 04:05 AM

Yes, you CAN be LR at any weight, but Dr. Kruse himself would probably tell you that at 10lbs overweight, the probability would be very low. Besides that, you don't need to do a "leptin reset" protocol to get your leptin in gear. A decent cyclic ketogenic diet will do that for you. You're not getting the article? Bummer... Here's a link to basically the same information: http://articles.elitefts.com/nutrition/logic-does-not-apply-part-2-breakfast/

175e3ac0acb0b87c28404c8d96d8a868

(88)

on April 09, 2012
at 04:09 AM

You're not getting the article? Bummer... I changed link #1 to an article that has basically the same arguments (sourcing the same scientific studies).

Medium avatar

(393)

on April 08, 2012
at 01:33 PM

I totally agree with you, Sunny Beaches: one can be LR at ANY weight!

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 09, 2012
at 01:39 PM

@LikesLardinMayo, I'm fairly sure my self-regulation mechanism is broken. I don't understand why only "obese" people can be leptin-resistant...any person at any weight can eat unhealthily.

3
Medium avatar

on April 08, 2012
at 07:49 AM

I'm a binge eater as well. I noticed that a Big Ass Breakfast with more than 50g of protein and also a lot of fat added, prevented me from bingeing later on in the day. I also lost weight on it. I'm not very active either. I only stopped doing it because my cholesterol was dangerously high. If it wasn't for this I'd still be eating according to the Leptin Rx. Go for it, girl!

Medium avatar

(393)

on April 08, 2012
at 01:31 PM

Thank you so much Sunny Beaches.... I relapse every so often but I sort of maintain a pretty healthy weight. I'm 5,4ft and weigh 115lbs.

Medium avatar

(393)

on April 08, 2012
at 08:12 AM

No seriously, I try to eat only fatty fish for a couple of days. To lose some weight again. But I already fell of the wagon, for today. Gonna grab some sugary wheat loaded foods later today...

Medium avatar

(393)

on April 08, 2012
at 08:09 AM

I binge..... :(

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 08, 2012
at 07:58 AM

What's your plan these days?

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 08, 2012
at 08:27 AM

I loveeee fish. I'm sorry about falling off the wagon. I'm having a really hard time myself. I'm sending hugs your way across the sea...I hope things get better for you.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 08, 2012
at 07:55 AM

Thank you so much for commenting. It's always good to hear someone's success. I'm glad it helped you with bingeing later in the day. I'm not sure about the 50 g of protein though...that's about my total for the entire day.

Bfa1c9eacfc94a1b62f3a39b574480c6

(3700)

on May 08, 2012
at 03:41 PM

What's dangerously high? Have you found a viable solution?

1
23d2c6a0b00654b5926938f3e1cbac00

(10)

on May 08, 2012
at 06:17 AM

Crazy, every time i go paleo or atkins or ketogenic paleo as everyone calls atkins now, i cant eat enough calories.

i pound a 12 oz pack of bacon in the morning, and because i like the taste of the thick center cut more thats only 7 servings @ 50 cals. 5 g protein each. and i have a chocolate protein shake with that w cream in it @ 160 cals.

so far thats only 510

lunch is usually pretty small, a carbmaster yogurt and some broccoli maybe a 4 oz piece of halibut and then dinner is massive again big thing of steak or chicken and a broccoli bowl or some artichoke. maybe a huge salad. either way each of those meals is not that many calories.

i lose str cause i think im under calorie for my size.

but fat burning works best ketogenic, i honestly think i lose fat faster on atkins w 5 meals a day but im interested in the idea of bringing my leptin down to a lower level so i dont gain the weight back again.

1
77877f762c40637911396daa19b53094

(78467)

on April 09, 2012
at 05:39 AM

Firstly, it's unlikely that at 10lbs overweight you are Leptin-resistant. This would imply that your appetite regulation system is damaged. This doesn't cause a bit of over-eating, this causes you to eat, and eat, and eat. You eat till you are physically full and the pressure tells you "I'm done". Anyone who has been Obese can tell you the difference between true Leptin-Resistance and a bit of fluff.

Secondly, how long have you been Paleo? How do you workout, or do you workout? How's your sleep? IF is the last 1% for most people. If you aren't straight-up Paleo/Primal, and don't have a good life filled with physical activities and/or a decent workout regime than worrying about IF and Leptin Protocols is waaay over the top.

77877f762c40637911396daa19b53094

(78467)

on April 10, 2012
at 03:49 AM

Kruse also infected himself with MRSA and suffered nerve damage because of it. I'd take his claims with a grain of salt and do some real research on Leptin. So what you are saying is you don't eat for extended periods of time and then you eat large amounts at times? That sounds like Leptin working really well. Maybe stick with 3 meals a day, protein at each meal and just relax for 3 weeks. Let your body settle down from the IF and see where you are.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 10, 2012
at 05:05 AM

On the other hand, what this study found in bulimic patients when compared to non-bulimic patients is the opposite effect. Bulimic patients were found to have much lower leptin levels. This deficiency of leptin hormones is usually caused by a form of Leptin resistance and this contributes to the patients food-craving behavior. The Leptin resistance found in most bulimic patients comes from a chemical surge located in the pleasure center of our brain."

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 09, 2012
at 01:20 PM

Thanks for your comment. I don't think it matters what I weigh. I don't do a "bit of over-eating" or even graze more than I should. I have massive binges--often equating to thousands of calories in one setting. Kruse noted that you can be leptin-resistant at ANY weight. I've been working on being "paleo" for a few months--prior to that, I didn't do wheat, but I did do dairy (but so do some people here). I workout about 4 times a week, but nothing too intense. I'm mostly doing IF at the moment because I've read great things from here from people saying that it helped with binging.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 10, 2012
at 05:08 AM

"This chemical surge overrules leptin’s messages that are trying to tell the bulimic patient “your tank is full.” So in other words, there is a chemical battle going on inside a bulimic patients brain. The leptin hormones are trying to tell the defense to kick in and protect them against overeating but at the same time, in a much louder voice, the pleasure center of the brain is saying, “No! Pass those cookies this-a-way.” And yes, I'm completely aware that I'm not healthy, etc. But I admit that perhaps I'm a little misguided in a desperate attempt to "fix" myself.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 10, 2012
at 05:04 AM

The University of Kentucky did a study on leptin levels. I can't find an article that doesn't need a password to access it, so I found something similar. I don't know why I'm posting it because I'm very shy about "admitting" to it, but I do think it's important for people to know that out of control binging does happen. Even when I don't "starve" myself, I want to binge all the time. When I was in grad school, I'd skip classes and meeting to sit at home all freaking day cooking, eating, and purging... I'm running out of room so I'll post a snippet below about leptin resistance.

77877f762c40637911396daa19b53094

(78467)

on April 10, 2012
at 04:44 AM

I also notice you said you are a jogger. I'd really recommend something that looks like a basic, starting strength style lifting progression with 3-5 compound lifts and plenty of rest in between. While you are getting your appetite level under control you might as well hit a bit more protein and lay down a little muscle. Use the calories your body is asking you to eat instead of trying to use them up.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 10, 2012
at 04:02 AM

I know you're just trying to be helpful, but I'm a little sad/frustrated that you don't believe that I'm not leptin-resistant because I'm not obese. I have done research outside of Kruse, and the research articles show that people with my issue have significantly decreased serum leptin...several studies point to a deficiency. There have been quite a few articles I've read up on, which is why I want to explore leptin resetting. I don't think my leptin is working "well"...I pretty much want to binge all the time, but fortunately, I have a job that keeps me a little occupied.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 10, 2012
at 05:06 AM

"On the other hand, what this study found in bulimic patients when compared to non-bulimic patients is the opposite effect. Bulimic patients were found to have much lower leptin levels. This deficiency of leptin hormones is usually caused by a form of Leptin resistance and this contributes to the patients food-craving behavior. The Leptin resistance found in most bulimic patients comes from a chemical surge located in the pleasure center of our brain."

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 10, 2012
at 05:10 AM

And I hope I don't end up getting any lectures, which is why I didn't disclose this in the original post. I'm almost 30, YES I KNOW I shouldn't be doing this, but it's easier than it sounds. I do want to thank you though for suggesting normal, 3 meals a day eating. It makes sense not to play around with eating to normalize everything first. It sounds like paleo has helped you with your relationship with food. I wish you lots of luck in the years to come...it's a tough battle and I hope you give yourself a lot of credit for coming so far.

77877f762c40637911396daa19b53094

(78467)

on April 10, 2012
at 04:40 AM

Think about what you said. "Decreased serum Leptin" which has nothing to do with the sensitivity of your receptor sites. You are talking about losing the last 10lbs, you say you have low serum Leptin, you talk about binging and whatever name you want to give it you are starving yourself X hrs per day. I'm a fat guy who was obese I know a screwed up relationship with food can be tough. Maybe you don't need a hack, maybe you need a therapist to help you get a handle on things. Regardless I'm standing by my 3, average meals, with protein at eat meal, mod. fat, mod. carb recommendation.

1
E76a8b25f2f64688133e2e417b656331

on April 08, 2012
at 03:58 PM

I've been strict Paleo, IF and crossfitter for 2+ years and could not lose weight. 4th week on Leptin Reset w/CT and I have lost 16lbs. I am eating the exact same foods I have eaten for 2 years. The quantity and timing has chaned - I weigh all my food and have increased my calorie intake about 300 per day. Like Robb Wolf says. Try it for 30 days and see or yourself

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 08, 2012
at 07:27 PM

Wow, thanks for the comment. I've been IF with fasted workouts (nothing too intense though). You're right..the best way to know is to try it out and see what works best for me.

1
518bce04b12cd77741237e1f61075194

(11577)

on April 08, 2012
at 02:50 PM

I think if you are not 100% paleo yet, and because you've posted before about some issues surrounding binge eating, I would caution about going straight into IF. Just because you are "not that overweight" doesn't mean you leptin must be fine and dandy. I think that if you have a tendency to binge, IF could make that worse if it drives you to feel hungry and snack. I would start off trying to get three meals a day paleo, and I agree that much protein is pretty hard to get down in the middle, so just kind of slowly step it up and see what you feel comfortable eating. Eating those three paleo meals and making sure you are totally satiated will go a long way to supporting both weight loss and any activity you want to do.

1
45e51fee7d295e523ff4134f76c3ba05

(923)

on April 08, 2012
at 11:58 AM

I did the leptin reset for about 3 weeks, after which time I felt that my leptin had reset itself. Eating all that protein at breakfast was a bit hard to do the first week, but then I became used to it. I would eat a big ass breakfast, very light lunch and normal dinner, no snacking, and it worked fine for me.

After the leptin reset, I started doing IF (ESE style - a couple of 24 hour fasts per week), either lunch-to-lunch, or dinner-to-dinner, and have no problems fasting. On my non-fasting days, I tend to go back to eating a high protein breakfast, light lunch, regular dinner.

Also, I track calories so I know what I'm eating and I have a fitbit which tells me how many calories I burn a day so I can balance my calories out with calories in to meet my weight loss goals. This combination has worked well for me.

I experimented with the 18/6 IF but found I actually was hungrier fasting that way and wanted to snack. The 24 hour IF works better for me. So, you may want to try a leptin reset for a few weeks and then go back to IF.

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 08, 2012
at 07:32 PM

I can't believe all the great answers. Thank you. After a few weeks of trying out the leptin reset, I might try to throw in a few IF days.

0
Fc6a9e07f6056d465573c8969d3a2ddd

(370)

on April 09, 2012
at 04:44 PM

IF made me me gain weight even though my daily calorie count was lower than it had been. I've been trying for a high-protein, low-carb breakfast (not quite as much as the Church of Kruse would recommend, but as a 5'3" knowledge worker I think 50g is excessive). I find I'm still hungry for lunch even with the morning feast, but I'm definitely not gaining weight, and possibly losing, even though I'm taking in more calories than on standard protocol or IF. Good luck!

78cb3c4f70de5db2adb52b6b9671894b

(5519)

on April 09, 2012
at 07:06 PM

Thanks for replying! I'm glad you understand how 50g sounds excessive. I'm an inch taller and like you, jog leisurely. I'm glad you're not gaining anymore...it's pretty frustrating. How much protein do you aim for at breakfast?

0
673f7ad6052448d51496f177395416b7

on April 08, 2012
at 03:21 PM

Some women have a harder time at IF than men. Has something to do with the hormones. Someone on this site explained it very well a while back but I can't find the post.

0
0fb8b3d6dcfb279b0f7e050d2d22510f

(4645)

on April 08, 2012
at 02:05 PM

IF works for me. Eating first thing in the morning is just calorie packing to me. But my metabolism burns best in the early evening so I eat then. You will need to do BOTH over a few weeks and decide.

-1
1edb06ded9ccf098a4517ca4a7a34ebc

on April 08, 2012
at 12:00 PM

I'm not sure that losing a little weight and tightening up a bit has to be so complicated. It is all about calories in vs calories out, and adding in exercise will help retain muscle mass. I am all about eating a balanced, paleo diet and fearing any one macronutrient group. Track your calories on fitday.com and try to create a deficit but nothing too drastic from BMR. If you add in intense weight training and cardio, you'll be there faster than you imagined.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on April 08, 2012
at 12:49 PM

calories in vs calories out does not work.

77877f762c40637911396daa19b53094

(78467)

on April 09, 2012
at 05:33 AM

Of course it is. Low-carb just reduces food reward. Anyone who thinks you can pound 10k calories a day and not gain weight because the foods are Paleo is deluded.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 09, 2012
at 09:45 PM

"old fashioned" haaha.

Medium avatar

(393)

on April 08, 2012
at 01:35 PM

It's NOT about calories in, calories out. Very old fashioned stance in my opinion....

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 09, 2012
at 09:45 PM

energy = calories = heat. You're just playnig with symantics- idiot.

Fc6a9e07f6056d465573c8969d3a2ddd

(370)

on April 09, 2012
at 04:40 PM

The reason "calories in, calories out" doesn't seem to work is because it's not that simple: calories go in and out, but the efficiency of both processes is highly variable from individual to individual and from the numbers in the fitday tracker. The general principle of "expend more energy than you store" is irrefutable, though. It's just that some bodies are very efficient in expending energy and very clever at storing it.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!