Leptin is a hormone that is released from fat cells when they are happy.  When calorie intake is sufficient for daily energy needs the fat cells release leptin to stop food cravings. The key to having high leptin is keep your calories high and use a ton of exercise to drive yourself into a calorie deficit. The Leptin Diet has nothing to do with this, its just another fad diet designed to get you to buy appetite suppressants off this person’s web site.

Fad diets like the Leptin Diet have been popping up for decades. Some of them rely on a concept, like low carbs, others on timing like intermittent fasting. All diets have 3 components; the food (Blood Type, Paleo), how much (Atkins, Keto), and when (Carb Back Loading, Intermittent Fasting). Not all fad diets account for these 3 variables. For instance the Atkins diet is a zero carb diet, but does not take into account how much food you eat or when you eat what. SHTUPID!

Most importantly not all diets are right for all goals: any diet will work to get a sedentary out of shape person less fat, but few of these diets are acceptable for anyone who wants to look good naked.

The Leptin Diet

This is nothing special, just general guidelines on how to not get fatter and to gradually make yourself smaller, not necessarily drop your body fat below normal. With one of these basic Mickey Mouse diets you can get down to about 20% body fat for men and 30% for women, then as you lose fat you lose muscle with it, so you get smaller and lighter but don’t get leaner, (lower body fat). To do that you need to lift weights and probably eat a little more sophisticated.

It’s completely asinine to call this diet the “Leptin Diet” Leptin is a buzz word in the media and this guy Byron J. Richards, Board Certified Clinical Nutritionist is just cashing in on his books on leptin with diet guidelines like any clever marketing department would do, slap his name on some bullshit and give him a check for it.

Leptin is the hormone which is released by your fat cells when your calories are high enough so that you’re not craving high calorie foods. as lipid drops cravings increase. the premise of this diet is it keeps leptin high and thus you’re less likely to cheat on your diet.

Anyhow, here is state of the art 1890’s dieting for you:

Five Rules of Leptin Diet:

1. Never eat after dinner. Finish eating dinner at least three hours before bed. (this makes sense if you’re eating carbs at these late meals and don’t want to increase your insulin, but it has no merit for carbless meals)
2. Eat three meals a day. Allow 5-6 hours between meals. Do not snack!
3. Do not eat large meals. Finish a meal when you are slightly less than full.
4. Eat a high protein breakfast. Aim for 20-30 grams of protein at breakfast.
5. Reduce the amount of carbohydrates eaten. Limit, don’t cut out carbs.

Some Additional Clarification about Leptin Diet


Eat 3 meals a day about 5 hours apart.

That’s it. Thats all you get for timing.

This would be perfect if you had a shake in between each meal to get your protein level up to a decent amount. For instance after morning cardio before breakfast 25 g whey with 5 g glutamine, after lifting, and before bed. Obviously don’t make the shake in milk or something equally stupid. Use water, other fluids have additional calories and ingredients which change the leptin hormone at the time of intake and defeat the whole point of the diet, to keep leptin high.

How many emails do you think I’m gonna get like “Dr. Lee, in your article you mentioned not using milk, can I use juice?”  Serious deficiencies in reading and comprehension skills.


All meals should be Fat 40%, Carbs 30% and protein 30%.  Meal 1 should have 20-30 grams of protein. This spread of nutrients is actually great as the fat is high enough for maximum testosterone production and the fat at every meal will crush insulin release. Protein intake is only aimed at 0.5 grams per lb body weight not the normal 1-2 g per lb in a bodybuilding diet. Probably since this is geared for obese people who don’t lift.

Now each meal WILL store some fat, but each meal will help repair and build muscle as well. Each meal should be 400-600 calories. Thus with three meals you’re eating 1200-1800 calories a day,


This amount of calories is below maintenance but if you’re dieting then you’re typically trying to lose fat and thus that means calorie deficit. You want to be 500-1000 calories under maintenance a day through a COMBINATION of decreased food intake calories and increase energy output calories: weights plus some cardio IF NEEDED. About -400-1000 calories from weights and -200-500 calories from cardio a day. I typically do -250 food calories, -250 cardio calories and I assume my hour of weights is at least on average -500 calories.

The rest of the diet description is common sense shit like don’t drink calorie filled liquids or eat other foods… like duh! If you’re having 1500 calories from three 500 calorie meals why in hell would you eat more food? Then it’s not 1500 calories now is it? But that’s the key reason most americans are so fat. They can’t spend less than they make, so they go into debt, and they cant eat less than they burn, that’s why they get fat. Just stay within your limits and don’t use ignorance as an excuse to fail “I didn’t know not to use milk” Did you know not to drink chocolate syrup? When  did they start making calorie free milk? Read a label and grow up.

Milk is how little cows become big cows. Are you looking to become a big cow?

Disclaimer: Nothing in this article or on this site should be considered as medical advice or as an endorsement to violate any law of the country in which you reside.  The information given is for informational, fun and entertainment purposes only.  All claims are 100% dependent upon proper diet and exercise. Please consult a medical practitioner prior to any diet and exercise program.