Yesterday I discussed some of the key players involved in weight, particularly the hormones insulin, leptin, and ghrelin. I gave a very basic outline on how changes in these hormone levels in our body can result in weight gain. The truth is, just like most diseases that impact humans, obesity is a complex and multifactorial condition.
According to Dr. Jason Fung, the nephrologist who authored the book, “The Obesity Code”, there are multiple overlapping pathways that lead to obesity, but the common uniting theme is the hormonal imbalance of hyperinsulinemia or too much insulin in the blood. He describes how for some people, sugar or refined carbohydrates are the main issue. In these cases, low-carbohydrate diets may work best. For others, insulin resistance may be the main problem. Changing meal timing or doing intermittent fasting may be the most helpful in these cases. For other people, the cortisol pathway may be the dominant issue resulting in weight gain. Working on stress reduction techniques or addressing sleep deprivation may be the most important issue to tackle to get weight under control. For yet others, lack of fiber may be the critical issue.
He further argues that most diets attack only one part of the problem at a time, while a broad-based approach would significantly increase the chance of success. Since obesity is a hormonal disorder of fat regulation and insulin is the major hormone that drives weight gain, he argues that the rational therapy is to lower insulin levels. What he essentially suggests is a hormone rebalance with the goal to lower overall insulin levels by using different approaches all together to achieve the most bang for your buck when it comes to weight loss.
So the goal is to keep insulin levels as low as possible. Every time we eat, insulin rises and insulin drops when we are not eating or fasting. Insulin is particularly raised when we eat sugar and refined grains like flour. By reducing or eliminating added sugar and flour, our insulin levels dramatically drop. By eating less often, spreading meals out more and eliminating snacks (including any licks or bites), we allow insulin to drop and re-sensitize and leptin and ghrelin can adjust and let our body know when we are truly hungry and truly full.
Essentially, we are rebalancing our hunger by rebalancing our hormones.
Remember, before you make any significant diet changes, check with your own physician to make sure it is safe for you.
If you have questions about the general concepts I have discussed so far or are interested in learning about coaching on your mindset to help you achieve your weight loss or any other goals, schedule a free call with me by clicking on the link below.
