8/31/2020 – Understanding Hunger & Appetite Suppression

Last week’s online group coaching meeting (August 31), 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 appetite-suppressing hormones. The effects of a low carbohydrate ketogenic diet on hunger were also explored.

Dr. Tro, Amy and Brian then focused the meeting on their personal experiences dealing with stressful eating situations and the defenses used in our modern, hyperpalatable, and over abundant food environment. By combining these strategies with a low carb diet, hunger and cravings are kept in check. Hosts and participants also shared some patterns that have prompted overeating, including visiting places previously associated with binging. Other situations that are common triggers include coming home from a long day at work, visiting your childhood home, holidays, social gatherings and eating by the clock.

The following studies were shared during the meeting:

  • This study that shows the effects of the low carbohydrate diet on food cravings, hunger, restraint, disinhibition. Of note, those who had more improved glucose variability experienced greater drops in their hunger and cravings. https://pubmed.ncbi.nlm.nih.gov/31878131/
  • A great study that showed that weight loss led to a reduction in postprandial CCK secretion, a hormone that induces satiety. Interestingly wever, when subjects were ketotic (elevated circulating β-hydroxybutyrate concentrations), CCK secretion was sustained at concentrations before weight loss. https://doi.org/10.1093/ajcn/87.5.1238
  • A low-fat diet reduced peptide YY more than a low-carbohydrate diet. These findings suggest that satiety may be better preserved on a low-carbohydrate diet, as compared to a low fat diet. https://pubmed.ncbi.nlm.nih.gov/26803589/
  • The increases in circulating ghrelin and subjective appetite which accompany dietary weight reduction were mitigated when weight-reduced participants were ketotic. Meaning that patients who were ketotic had reduced and not increased grehin, the hunger hormone, leading to decreased hunger. https://pubmed.ncbi.nlm.nih.gov/23632752/

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Article by Brian Wiley

Brian Wiley is a Certified Health Coach who struggled to lose weight for most of his life. He attempted most of the mainstream approaches, along with the standard advice to “eat, less move more.” This advice resulted in minimal short-term success, or no success at all. Brian then adopted a low-carb lifestyle in 2009, and succeeded in losing 100 pounds. He has maintained that weight loss ever since using a low-carb ketogenic IF lifestyle. "I see people every day, both in real life and on social media, struggling, going through the same cycles of unsuccessful dieting like I did. I want to serve as an example that this approach can be successful, is not a fad, and is a healthy long-term lifestyle solution." Brian is also an ACE certified personal trainer.