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If you're aiming to slim down in 2024, it may be time to rethink the traditional weight loss strategies you've always heard. Each new year, countless individuals set out on the mission to lose weight, however, the statistics show that only about 9% of these resolutions actually lead to real success stories.
As a physician specializing in integrative medical weight loss, I have personally observed specific key factors that can enhance the likelihood of success in your weight loss journey. In this article, I will share some of these factors with you.
Let’s start with the most important factor to keep in mind: Hunger ruins most New Year’s resolutions, but more importantly, most hunger occurs because Your Body Craves Nutrients, NOT Food.
While the number of calories consumed is a significant factor in weight loss, if your body is de-pleted in important nutrients and minerals, it will make you feel hungry in an attempt to replen-ish them. Extensive research has consistently shown that a calorie deficit is just one piece of the weight loss puzzle, but we all know that achieving this is not that simple when we are battling hunger pangs that seem to take over even the most well meaning and strongest individuals. Part of the reason why the Semaglutide weight loss medications have been so popular and effective is because they work on decreasing hunger through two methods:
1. Stimulation of certain receptors called GLP-1 receptors. This leads to enhanced insulin production and decrease in blood glucose levels while slowing down the transit of foods through the gut.
2. They have been shown to release a peptide called PYY which sends satiety signals to the brain. The end result is decreased hunger.
However, studies show that while these medications can lead to short term weight loss success, more than two/thirds of individuals gain their weight back after stopping them. Additionally, other adverse effects have been noted such as delayed gastric emptying and constipation which can persist after stopping these medicines. Millions Of People Suffer From IBS. Are These Popular Weight Loss Medications Leading to More Symptoms?
BUT ...What if I told you that you can mimic the same effect of these medications by harnessing certain beneficial gut bacteria to release byproducts that affect both the GLP-1 receptors and PYY?
A Healthy Gut vs An Unhealthy Gut
A healthy gut is incredibly important for our overall well-being. Our gut is home to trillions of microorganisms that are in constant communication with our body, especially our brain. Just like everything in our world, there are "good” gut microbes and "bad" gut microbes. The foods you eat can either help the beneficial microbes to thrive or allow the harmful ones to take over. We all have a certain number of harmful bacteria because we are all exposed to environmental and food related factors that expose us to them but the goal is to keep the ratio of beneficial gut microbes overpowering the harmful ones. The key is to allow the production of:
Postbiotics: These are byproducts produced by gut microbes that play a vital role in supporting the immune system, and influencing the signals sent from the gut to the brain, including those related to satiety. When approximately 70% of the diet consists of plant-based foods rich in prebiotic fibers, the signals to the brain's satiety center work more effectively, signaling that sufficient nutrition has been received. Conversely, a diet high in processed foods allows harmful gut bacteria to thrive, leading to inefficient signaling to the brain's satiety center, resulting in increased hunger.
The most important postbiotics when it comes to satiety are BUTYRATE and PROPIONATE. Both play a crucial role in maintaining gut health and have potent anti-inflammatory, anti-cancer, and immune-strengthening properties. They are produced by some of our beneficial gut bacteria, the most important of which is bifidobacterium. Butyrate has been shown to increase PYY levels and enhance GLP-1 receptors and insulin sensitivity, making you less hungry. When our beneficial microbes are well fed and have received the nutrients needed, they release these signals naturally.
Ok, so how do we increase Butyrate and Propionate?
1-EAT:
● Fiber rich foods containing INULIN such as artichokes, onions, garlic, asparagus.
● Fiber rich foods containing PECTIN such as apples, carrots, oranges, plums and grapefruits.
● Fiber rich foods containing RESISTANT STARCH such as green bananas, beans, edamame, barley and lentils.
2-REDUCE STRESS and GET ADEQUATE AMOUNTS of SLEEP:
When the body experiences stress, it releases stress hormones and immune mediators called cytokines, leading to increased inflammation. While short-term inflammation is beneficial for coping with temporary stress, long-term or chronic stress can lead to chronic inflammation.
Is there a relationship between chronic inflammation and weight loss?
Well, yes. Your body’s ultimate goal is to survive. When the body is stressed, it anticipates the need for extra energy to deal with the perceived threat, leading to a reduction in metabolic rate as a precautionary measure to preserve energy reserves. This cycle of stress, energy regulation, and inflammation can create challenges for weight management, as chronic inflammation is closely associated with weight gain
3-PRACTICE INTERMITTENT FASTING:
Intermittent fasting has been found to offer several benefits to the gut microbiome. It promotes a more diverse gut and is often associated with enhancement of the number of beneficial microbes and decrease in the number of harmful bacteria. Think of it as a survival of the fittest phenomena.
Additionally, intermittent fasting has been linked to the promotion of butyrate-producing bacteria, which is associated with the beneficial metabolic and longevity effects we discussed.
Furthermore, intermittent fasting has been shown to improve host energy metabolism and decrease the incidence of obesity. *Gut Microbiota-Dependent Modulation of Energy Metabolism - PMC
THINGS TO KEEP IN MIND
When the gut is in poor condition, often due to an unhealthy diet and other factors, it can weaken the immune system, leading to increased inflammation. This heightened inflammation not only gives rise to various health issues but has also been associated with weight gain and obesity. So to enhance the likelihood of successful weight loss, it is essential to adopt strategies that will improve the health of our gut. Quick summary:
● Keep Diets High in Fiber: Incorporate a rich amount of plant-based fiber into your diet, primarily from whole foods such as fruits, vegetables, legumes, and nuts, and aiming for a diet that is 70% plant-based, has been demonstrated to be highly effective in fostering a healthy environment for your gut.
● Avoid Highly Processed Foods: Consuming these kinds of foods can lead to the proliferation of harmful bacteria in your gut, which can result in increased inflammation and weight gain.
● Reduce Stress and get Adequate Amounts of Sleep: This will significantly aid the body in its ability to combat inflammation.
● Intermittent Fasting: Taking periodic breaks from eating to allow the body to enhance fat-burning and promote weight loss while supporting metabolic and cognitive health.
If you're facing challenges with your weight, it's an opportunity to embark on a personalized journey towards a healthier, happier you. Each individual is unique, so discovering the strategies and tools that work best for you is key. The ultimate goal is to enhance your well-being, find joy, and embrace a healthier, more fulfilling life. Your body was made to do hard things, trust it!
Always consult with your doctor before starting a weight loss program. If you’re a diabetic or have insulin resistance, discuss with your doctor how a lower dose oral Semaglutide Buy Rybelsus Online – Semaglutide Canada can be used in conjunction with harnessing your gut for weight loss.
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