The online group coaching meeting held Tuesday, September 8, hosted by Dr. Tro’s Medical Weight Loss & Direct Primary Care, continued its discussion around metabolic health. Dr. Tro Kalayjian shared studies with participants about the effects of a ketogenic diet on satiety.
Dr. Tro, and Health Coaches Amy Eiges and Brian Wiley then focused the meeting on ketones and their ability to suppress our appetite. They also explored strategies to maintain when hunger and cravings hit. Though appetite is suppressed, it is still difficult to navigate our modern food environment surrounded as we are constantly by highly palatable foods designed to make us overconsume.
The group also discussed finding the right balance of fat and protein to keep hunger in check. Hosts and participants shared some of their experiences with foods they tend to overeat or have issues moderating, like nuts, dairy and other added fats. Also explored were ways in which fat and protein are balanced, and how macronutrient ratios may need to change depending on where someone is on their weight loss journey. Amy Berger also joined the call and provided some great insight on her personal experience with identifying satiating foods and balance.
The following articles were shared during the meeting:
- Ketogenic diets suppress appetite, provide fullness & satiety, and decrease appetite, but do not decrease desire to eat. https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12230
- Ketogenic diets continue to demonstrate further appetite suppression even after 29 days but interestingly pleasantness with diet is lower in the first two weeks, pointing to the likely need to not aim for weight loss immediately. https://academic.oup.com/ajcn/article/87/1/44/4633256
If you’re interested in registering or learning more, please visit our Group Coaching page.