Science of Weight Loss: The fat Resistance Diet

I am pleased to have the opportunity to share with you the latest weight loss tips based upon medical research and my own clinical experience, from my new book The Fat Resistance Diet.™

True weight-loss can be very challenging, but once you listen to your body and really tap into what it needs, it doesn't have to be quite as hard. We need to reprogram our body chemistry from its unhealthy condition of inflammation to the state designed by nature, in which our appetite, metabolism and food choices all work together to effortlessly maintain a healthy weight.

A major emerging piece of the weight-loss puzzle is tapping into leptin, a highly important hormone that is the subject of cutting-edge research on weight-loss. When our bodies are working properly, we eat what we want, and if we inadvertently gain a few pounds, the leptin in our system works to suppress our appetite, rev up our metabolism, and reestablish our original weight.

If you've struggled to lose weight on diet after diet but still can't shake those excess pounds, chances are you are "leptin resistant"--that is, your body no longer responds to leptin. Leptin is your body's natural weight loss mechanism: it curbs your appetite and jump-starts your metabolism.

Leptin, the key to weight loss
The discovery of leptin in 1994 revolutionized the scientific understanding of fat. Scientists and physicians used to think that body fat was simply an inert storehouse of unused calories. From that perspective, weight management should be a simple matter--exercise more, eat less, and the pounds will drop. We now know that obesity and its related problems are not just about pounds; they're about hormones like leptin that are produced by fat. These hormones are called "adipokines," and they tell us that fat is not just an inert repository of unused calories. It is a living organ, as biochemically active as the heart or kidneys or liver. Through the actions of adipokines, excess fat by itself can cause high blood pressure, diabetes, heart attacks, cancer, strokes, and arthritis. More importantly, fat regulates itself by producing adipokines that can increase or decrease appetite and metabolic rate.

Leptin was the first adipokine to be discovered. Scientists at Rockefeller University found that genetically obese mice laced the gene for producing leptin. Injecting leptin into these mice restored them to normal body weight. Researchers soon discovered that administration of leptin curbed the appetite and stimulated the metabolism of all types of laboratory animals. Leptin appeared to function as part of a negative feedback loop. When an animal is overfed and begins to gain weight, the increase in body fat leads to an increase in production of leptin, which in turn suppresses appetite and stimulates fat burning, restoring the animal to a normal, lean weight. Unlike the mice who became obese due to a genetic deficiency, overweight humans are not leptin deficient. For humans, the problem is that the leptin being produced is not working properly. This condition is called leptin resistance. The latest scientific research indicates that the main reason for leptin resistance is chronic inflammation.

Research indicates the main cause of chronic inflammation results from the modern diet and lifestyle. A major problem is that the natural, inflammation-fighting components have been removed. It's true that our food supply is loaded with concentrated high calorie ingredients like added sugar and added fats. Just as important is what has been removed from our food: nutrients that fight inflammation.

The good news is that the solution to weight loss is eating delicious all-natural foods that you can find in your local natural products store. By adding flavorful fat resistance superfoods to your diet, you can quickly reverse leptin resistance and reprogram your body to start melting away the pounds.

As the first weight-loss plan specifically designed to combat the hormonal imbalance called leptin resistance, The Fat Resistance Diet lays out a revolutionary three-stage program that reverses this imbalance and delivers a loss of six to ten pounds in the first two weeks and at least five pounds a month thereafter. The Fat Resistance Diet incorporates a variety of superfoods (foods that help fast-tract weight-loss by healing inflammation and restoring the body's sensitivity to leptin) into an assortment of tasty recipes and weekly menus. Some of the many delicious superfoods include: salmon, spinach, broccoli, carrots, apples, unsalted almonds, egg whites, pomegranate juice, and so on. When you reverse leptin resistance, you restore your body's natural weight-loss mechanism--the pounds will come off easily and efficiently, and you will become "fat resistant" for life.

The goal in Stage 1 is to jump-start the weight-loss process by healing inflammation through the consumption of an abundance of superfoods (vegetables, fruits, and proteins). This sudden intake of high-level nutrients will help improve body chemistry and lower insulin levels, allowing your body to regain its sensitivity to leptin and begin shedding weight. The tasty recipes in Stage 1 include: a Tuscan Frittata, a Parsley and Tomato Omelet, a Tuna Avocado Lettuce Wrap, Grilled Sirloin with Garlic and Herbs, and Grilled Vegetables with Tofu.

After your chemical balance has been reinstated and your leptin resistance has begun to improve, Stage 2 offers a wider variety of delicious foods to filter into your diet. This expansion of dietary options makes The Fat Resistance Diet ideal for long-term weight-loss and enables people to comfortably lose two pounds per week. The tasty recipes in Stage 2 include: Banana Strawberry Smoothie, Insalata Caprese, Chicken Caesar Salad, Ginger Lime Grilled Tuna, and Stir-Fried Vegetables with Beef or Tofu.

Stage 3 is designed to help you maintain your diet weight while keeping inflammation down. Whole-grain and pastas are new integrated into the mix and offer dieters even more variety and choice without derailing all of the progress they have already made. The tasty recipes in Stage 3 include: Carrot Raisin Muffins, Orzo Salad, pasta with Tuscan White Beans, and Chicken Quesadillas with Tomato Salsa.

Here is a sample of two of the many recipes you'll find in The Fat Resistance Diet.

Ginger Lime Grilled Tuna
Grilling perfectly accentuated the subtle flavors of tuna. In this recipe a quick ginger marinade gets the fish ready for the grill. Tuna is high in protein and rich in omega-3s. Ginger is used around the world for its flavor and contains dozens of inflammation-fighting phytonutrients called gingerols.

1 tablespoon peeled, minced fresh
ginger or 1 teaspoon ground ginger
Juice of 1 lime
1 tablespoon low-sodium soy sauce
1 teaspoon extra virgin olive oil
Freshly ground black pepper
12 ounces tuna steak, 1 inch thick
Olive oil spray
¼ cup chopped fresh chives,
for garnish
Whisk the ginger, lime juice, soy sauce, and extra virgin olive oil together in a shallow bowl. Add the pepper, then put the tuna in the bowl and turn to coat well. Cover the bowl and marinate the tuna in the refrigerator for 15 minutes.

Heat an electric grill or grill pan. Spray the grill with olive oil. Remove the tuna from the marinade and place on the grill. Dispose of the remaining marinade. Cook the tuna over medium-high heat for 2 minutes, then turn. Cook for another 2 minutes, or until the inside is a nice light pink. You want to take the tuna off the grill before it's well done, because it continues to cook even after it's off the heat. Garnish with chives. Serves 2.

Nutrition Per Serving: 267 Calories 52 g Protein 2 g Carbohydrates 4 g Fat

Teriyaki Chicken
1/3 cup low-sodium soy sauce
Juice of 1 orange
2 garlic cloves, minced
1 tablespoon peeled, minced fresh
Two 8-ounce skinless, boneless
chicken breasts
Olive oil spray
¼ cup chopped fresh cilantro,
for garnish
In a small sauce pan, combine the soy sauce and orange juice. Bring to a boil, reduce the heat, simmer over medium heat until the sauce thickens, about 10 minutes. Pour the mixture into a shallow bowl and mix in the garlic and ginger. Place the chicken in the bowl and coat well with the marinade. Cover the bowl and marinate in the refrigerator for 20 minutes. Meanwhile, preheat the oven to 400° F.

Spray a baking pan lightly with olive oil and place the chicken in the pan. Spoon some garlic and ginger pieces from the marinade over the chicken, and discard the remaining marinade. Put the chicken in the oven and roast for 15 minutes. This browns the chicken nicely. Then turn the oven down to 350° F and roast for 15 minutes more, or until the chicken is cooked through.

YouTube video:

Garnish with fresh cilantro. Serves 2.

Nutrition Per Serving: 183 Calories 33 g Protein 6 g Carbohydrates 2 g Fat

With such a wide array of recipes and choices, the three stages of The Fat Resistance Diet offer an eating plan that is realistic and can be comfortably followed for an extended period of time--even for life. In addition, all three stages are so effective on their own that I even encourage dieters to stick to just one of the stages if they are achieving the results they desire.

The Fat Resistance Diet works with your hormones to curtail your appetite, boost your metabolism, and help you lose weight--making you essentially "fat resistant"--so you'll never put the weight on again. I firmly believe that the body knows what it needs--although sometimes, particularly in our modern world, it can lose touch with its own innate wisdom. My goal is to help the body regain its natural knowledge, and that is precisely what The Fat Resistance Diet is designed to do.

The Fat Resistance Diet is published by Broadway Books a division of Randon House, Inc. ISBN 0-7679-2052-X


By Leo Galland, M.D. and Jonathan Galland

Leo Galland, M.D., an internationally respected expert in nutritional medicine, received his education and medical training at Harvard and NYU. Regularly chosen by New York magazine as one of the best doctors in New York, as well as listed in America's Top Doctors, he has appeared as a medical expert on Good Morning America and on CNN, Fox News, and PBS. The author of two highly acclaimed books, Superimmunity for Kids and Power Healing, he is Director of the Foundation for Integrated Medicine and maintains a private practice in New York City.

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