First, in this age of speed-reading, please excuse the long introduction to the topic in this post. If you can be patient, I promise I will go from lots of introductory remarks to “cutting to the chase” at around paragraph #5. Please don’t skip #1-4, however.

Since I named the prescription drug Ozempic in my title, I need to restate that I am not a doctor and this post is NOT intended as medical advice. Please see your doctor or other licensed medical professional for ALL decisions about your health, including your dietary choices.

And for those who may have missed it in the news, this is the brand name of a relatively new drug, part of the class of semaglutides designed for use in patients with diabetes, gaining in popularity for its off-label use in the general population for the purposes of weight management. It’s known for its ability to decrease the patient’s appetite. The main mechanisms of action in this class of drugs are: they increase insulin after a meal thereby lowering circulating blood sugar, and they decrease the speed at which your stomach empties into the next section of your digestive tract (similar to what happens in gastric bypass surgeries). Both of these actions may have unwanted long-term health consequences which is why this is not an over-the-counter product. Do not misunderstand: some potential risk exists for most pharmaceuticals, so I’m not “calling out” the semaglutides for “attack”.

You may want to do some research on your own about Ozempic, including the studies of long-term side effects (not much yet available about humans, but a lot with lab animals) and come to your own conclusions. By the way, just a few of the most famous authors who collate studies and write for the general public on many of the topics I cover in this and other posts, I encourage you to check out: Jason Fung, Robert Lustig, Anna Lembke, Robb Wolf, and Andrew Huberman.

My breezy use of the name of Ozempic here is intended to raise the question: if appetite suppression is what we desire in order to facilitate weight loss (a logical inference), then how might we decrease appetite without drugs? If that question interests you, keep reading.

As you probably know, much of my approach addresses the psychological aspects of overeating in all its forms (including binge eating, emotional eating, etc.). That’s really hard work, aka “the drama.” But there’s also the physical part, aka “the math” which is about our bodies and what to eat to optimize the weight loss.  If we can get the math right, we’re going to have a MUCH easier time succeeding with the psychological. This is because our minds and bodies are connected! If our hormones—that control fat storage and burning of those fat stores—respond to certain foods and not others, we should know about it, right?. So although I refuse to tell my clients exactly what to eat, especially at the beginning of their weight-loss journey, but rather to encourage them to change gradually for lasting benefit, I will go on record here about a way to eat, for overall health and specifically for weight loss. And some great news is that those two things—overall health and weight loss if desired—turn out to benefit from the same eating approach. So, what should we eat?

Shortest answer: a low-insulin producing diet. What does that mean? Shorter answer: We can lower carbs, increase protein and healthy fats (for most people), and stop snacking. By the way, this can be achieved whether you prefer vegan, carnivore, or any shade of omnivore in between. It will result in far less hunger!! Less frequency, less intensity and less urgency of physical hunger. You will facilitate the process of burning your own stored body fat, as opposed to needing inputs of carbohydrates at regular, short intervals (every 3-4 hours). And for most people, you will experience (after an adjustment period) greater energy, improved mood, and increased mental focus. All of those benefits combined will naturally help you with experiencing of all your feelings, including urges, deprivation and other challenges associated with the psychological part of losing weight and keeping it off long-term.

This approach is coming from the same general understandings that support the popularity of the so-called “keto” diet, ultra low-carb approaches, and intermittent fasting. Those so-called “extremes” may not even be necessary for you. Trial and error is the only way to find out.

Again, a disclaimer: I am not a research scientist or biologist or Ph.D.-level professor of medicine or physiology. But let me explain in general terms the understandings of a growing body of knowledge about metabolism, hormone regulation, and endocrinology that is leading these scientists to these conclusions about diet. Below is a thumbnail explanation. It does not include issues about the liver, and a lot of other things! But it might be enough to get you started in learning more.

Insulin is a hormone that is released each time you eat food. Its job, very roughly speaking, is to deliver glucose, the main energy source for our bodies, into the cells. That process temporarily raises our “blood sugar.” Any glucose that is not immediately burned becomes stored fat.

One of the problems—not even talking about overweight for a minute—that develops is that if we’re eating a lot more than our bodies need to fuel the system, there is an overproduction of insulin. It leads to more fat being delivered and stored in the cells, and eventually the insulin sort of “overwhelms” its receptors and we become “insulin resistant” (as opposed to what we want which is “insulin sensitive”). This means that there’s a whole lot of fat storage happening, none of it being able to be burned immediately as fuel and we feel hungry ALL THE TIME! It’s not your fault! It’s not “in your mind.” It’s real and it’s within your power to reverse.

In addition to fat deposition, there is a growing body of evidence to show that this over-production of insulin is implicated in the development of many of our so-called “diseases of modern living” including not just diabetes and fatty liver disease but also generalized inflammation, heart diseases, dementias, and even cancers. Some of this science is emerging because doctors are now demonstrating with patients that they can “reverse” diabetes—a disease that is considered irreversible and ultimately fatal—through dietary changes. If you are a doubter, which is perfectly understandable, look up the patient testimonials that are showing this to be true. The fact to know is that there is no pharmaceutical drug, at this point, that can simply lower total insulin production. It can only be done through diet!

This information can be applied by non-diabetic persons who want to lose weight and by folks who simply want to increase overall metabolic health. And it calls for moving in the direction of lower carb eating. Not necessarily extreme.

There are many wars of words going on between different groups of doctors and people who cling strongly to an eating style they believe in. But there is a huge area of agreement, happily. And that agreement is that we should all strive to eliminate or at least limit our intake of ultra-processed foods, (also called hyper-palatable, or highly processed) and instead eat real food. Simply put, almost everything that comes in a box or bag is out. Sugar, flour, and alcohol mostly are out (with exceptions, according to your health and ability to moderate these substances). Highly processed treats that claim to be “vegan” or “keto” or miracle weight loss aids are also out. Instead, according to your values and your health status, eat meat, fish, eggs, dairy, small amounts of truly whole grains, seeds and nuts, plenty of vegetables and moderate amounts of fruit. That’s it. There’s no magic. And, importantly, don’t snack between meals. This gives your insulin production a break, time to level out and your stored body fat can be better accessed for fuel.  And to answer our original question, those food choices and meal timing will decrease your hunger. You will naturally eat less! It’s simple, and effective. And you don’t have to buy anything from the diet industry to accomplish it. Try it!

Thank you for reading. Questions? Need help in your weight loss journey?

To reach out for a free introductory session, contact me here.