No snacking! Legitimate, scientific reason. . .

 http://jackkruse.com/


This guy's website opened my eyes as to the "whys" of no snacking.  I have been in serious denial about this since my surgery 2 and a half years ago, and have struggled with maintenance.  I don't know why it took a scientific, body chemistry explanation to make me see the light.  I have known that between meal snacks and night time eating have been causing my struggles, but apparently that was not enough to make me stop.  This guy's research did the trick (for me).  

I've been reading about his Leptin Reset research for awhile.  People on the Primal Blueprint board talk about it a lot. I think there's something to be said for giving the body a rest between meals.  I also like the Kruse talks about starting the day with a big hit (as big as our sleeves can manage) of protein in th emorning.  I do notice that if I eat something like pork chop for breakfast, I tend to stay full until lunch, where if I eat greek yogurt or something not as dense, I'm hungry much sooner.

I'll continue reading his research because it definitely feels right to me.  You might like to also check out Marks Daily Apple forum(if you haven't already)  because people are all talking about Kruse there.

I've been looking around this website and can't really figure it out. Is it possible to give a synopsis of what he says or cut and paste?  I'm interested in his theory but am having a hard time wading through all the other information.

Thanks a bunch!

That would be really helpful because it's really important that I understand this.

I am having trouble with maintenance. I can't eat one single thing extra without gaining weight.

I am not really doing anything different than I have been the past 2 1/2 years but I am suddenly gaining.  I'll try to make sense out of the article.

If you are gaining when you weren't before, something is different.

A lot of times people think they aren't doing anything differently but it turns out they've made a few little changes they didn't even think about and now they are less active or eating more.

For example, I got busy and work and my best friend at work took another job and as a result I did a lot less walking. I found out via my BodyMedia FIT that I was burning 100 to 200 calories less a day than I used to. If I hadn't changed my eating to match, I would have gained about a pound a month.

Yet, if you had asked me, I would have told you that 'nothing' had changed.

I think it says that bodies become less sensitive to  Leptin (one of the hormones that make you feel full).  If you have Leptin insensitivity, you are hungrier more often.  To "re-set" your Leptin sensitivity, you need to follow his plan - i.e., 50 grams of protein at breakfast (as soon after you get up as possible), and make sure and don't eat between meals.  Focus on protein; leave the carbs and junk food out (duh!).  He says if you eat between meals, you can't reset your Leptin sensitivity.  Once you do that, you are less hungry.  (At least I think that's what he says).  

 I believe this is what Green Gardener is referring to.  Quite interesting!

http://jackkruse.com/my-leptin-prescription

 
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MY LEPTIN PRESCRIPTION

Leptin310 Comments Posted On:
06/29/2011

 

READERS SUMMARY:
1.  How do I start?
2.  What are the guidelines to remain mindful of?
3.  The fuel is the food, but how you eat that fuel is more important
4.  How does Leptin tie into the quilt survivability index?
 
I have been asked by many to put a short post out about how I reverse Leptin resistance in my own clinic for my patients.  After reading all of the comments left here, at MDA, and on Jimmy Moore’s forum, I decided that it was a good idea.
 
1.  First make sure you really are Leptin resistant (LR) to begin with. 
The easiest way to do this if you are heavy is to look in the mirror.  If you’re overweight you definitely are Leptin resistant.  If you still have a large appetite and crave carbohydrates, especially at night, these are also signs that you are likely Leptin resistant.  If you are fit or in decent shape and not sure based upon the above symptoms, I would tell you to go get a blood test and check your reverse T3.  It will be elevated.  I also recommend simultaneously checking a salivary cortisol level.  With LR, you will always see higher cortisol levels later in the day.

2.  To regain Leptin Sensitivity (LS) follow a strict Paleolithic diet as outlined in The Paleo Solution by Robb Wolf or The Primal Blueprint by Mark Sisson.
The type of fuel you eat is important in eliminating the foods that cause Leptin receptors to become nonfunctional.  These two books clearly outline a solid reference point to achieve this.
 
A.  Try to eat as soon as possible upon rising in the AM, ideally within 30 minutes of waking.  Make sure that breakfast has little to no carbs (less than 50 grams), and has a lot of protein and fat.  I use as a general rule 50-75 grams of protein with most patients.  Some patients can use less and some need more.  The key point of knowing how much is right for you is your hunger later in the day.  If you remain ravenous throughout the day, you need to eat more protein in the AM.  If you can hold off eating until dinner you probably are at homeostasis for you.  If you can skip both meals you likely are overdoing it at breakfast.  As for sources, I suggest pastured or organic eggs first, served with left over dinner scraps of grass fed meats, poultry, or fish. A third option, although less ideal, would be whey protein or protein shakes.
 
B. Try to limit carb intake to 25 grams if you are overweight by more than 30 lbs.  If you are fit and have a small amount of weight to lose, (less than 30 lbs.) you can titrate up your carb loads.  Even then, I do not advocate potatoes or rice as some Paleo diets allow for.  You will be able to eat them eventually, but try to avoid starches until you have mastered your cravings and hunger.  Do not count calories; it is not needed at this point.  Any time I eat carbs I use liberal amounts of butter, heavy cream, coconut or palm oil.  I do not recommend other oils initially such as olive oils or industrial seed oils.  I would also avoid nut oils at the initial stages.  My personal favorite is coconut oil because of the great metabolic effects of MCT, and how it helps heal the guts of LR folks.
 
3.  How you eat your fuel is MORE IMPORTANT than any other factor, including the food itself.
A.  Never snack at all.  This is meant initially and forever.  Snacking completely stresses the liver’s metabolism and is just not recommended.  Your liver needs to re-learn how to use gluconeogenesis normally again when you are asleep and awake.  Snacking just destroys the timing and circadian clocks that work in unison with Leptin.
B.  Try to eat three meals a day initially; but as your hunger and cravings fade you can adapt to two a day.
C.  Try to eat breakfast as early as possible from rising.
D.  Do not work out before or after breakfast.
E.  Try to allow 4-5 hours between dinners and sleep time.
F.  If you decide to incorporate working out, do it after 5 PM.
G.  Within an hour of sunset try to make your surroundings as dark as possible.
H. If you have trouble falling asleep I suggest 3-5 minutes of body weight exercises right before bed (pushups or air squats are fine, but avoid this if your PM cortisol is high).
I.  If you’re inclined to, try becoming mindful when you first lay down.  I use transcendental meditation techniques to help me clear my mind and concentrate on improving my thinking.  (Optional; but this is awesome if your PM cortisol is high).
 
4.  Most people will notice a change in their cravings and hunger within 4-6 weeks. 

Other changes I advise of my patients, is to supplement with prescription grade fish oils.  The dose depends upon their HS CRP and salivary cortisol levels.
 
5.  Signs that you are becoming Leptin Sensitive (LS) again

A. Men will notice quick weight loss. 
B. Women will notice mood changes first (calmer/sleepy) and their sleep will improve.  Their clothes will fit differently but weight may not change drastically initially because of effects on the pituitary.  This will change too if they continue moving forward. 
C. You will notice a change in your sweating pattern. 
D. You will notice you have better recovery from exercise and your energy levels seem to have risen. 
E. Your hunger is gone and so are your cravings. 
F. When you awaken you will feel very refreshed like you slept well. 
Generally when the signs are all present, I then really push HIIT exercise with heavy weights.
 
6.  (QUILT SURVIVABILITY) = (Total Energy – Growth and immunity expense) X (RESOURCES) X (efficiency) X (awareness of our environment).
Stated in levee form where:
Cell longevity = LS – IGF-1 + immunity X Food Quality X leakiness of Mitochondria X environmental cues

Yeah, not going to work for me. I can't get 2000 calories into 3 meals. Plus there are sometimes as many as 8 hours between lunch and dinner at my house and we really need to eat at least 1x every 3-4 hours.

B**** his NUT consult today, dh was told that after 2 hours of non-eating the liver starts to release sugar into the blood. I thought that was interesting and wondered if maybe that was at the root of people recommending we eat 5-6 meals a day, i.e., every 2 hours, to keep blood sugar steady.

It should be noted that when I asked if that meant dh should eat every 2 hours, she said "no". 

D.  Do not work out before or after breakfast.

I would have a lot of trouble with this one. I would just have to add a little more protein to breakfast, to have 50 grams, but not to eat before working out? I get nauseous at the gym if I don't eat right.

Yep, I would have lots of troubles too..I work out first thing in the morning. No way I could work out in the evenings....and I also get nautious eating before workouts.