The Leptin Diet for Runners
Byron J. Richards isn’t only a Board-Certified Nutritionist, but he’s also an avid runner. According to his research, our bodies’ fat cells secrete a hormone called leptin. He says that “Leptin was found to be a signal to the brain, having a primary influence on body weight.” In other words, it tells your body when you’re full. Your leptin levels affect both your weight gain, and BMI (Body Mass Index). This is because how much sleep you get affects these things. When you don’t get enough sleep, you’ll be tempted to eat more. Coupled with a fatiguing training schedule, you’ll have some major problems on hand when it comes to weight management. This is why a good, runner diet is so important. In order to avoid such problems, you’ll want to follow the five steps to a leptin diet:
- Never eat after dinner because you don’t want to go to bed on a full stomach.
- Eat three small, 500 – 600 calories, meals each day with a five-hour gap between each of them.
- Between meals, drink plenty of non-caloric beverages that don’t contain any artificial sweetener. Although black coffee and tea (you may add lemon or lime) are options, as a runner you’ll want to make sure to drink plenty of water. After all, you want to keep your body well-hydrated and in peak working condition.
- Make sure your breakfast is full of protein. This stabilizes your blood sugar levels throughout the day so you don’t have an energy crash in the late afternoon or, even worse, find yourself overeating.
- Cut down on how many starchy carbs you consume. When in doubt try weighing yourself in the morning and then again, right before you go to bed. If your nighttime weight is more than two-pound over your morning weight, you know you’ve consumed too many carbs.
As with any diet, it’s important to learn as much as possible before implementing major changes to your lifestyle. While these are healthy changes, you want to still be certain of what you’re doing. Your health is important, especially since you’re a runner.