Modern people eat too much. You already know this and can see the consequences by just looking around you at all the massively overweight and obese people at the supermarket, schools, and work.
The primary strategy for losing weight is to reverse insulin resistance, something that the Wheat Belly and Undoctored lifestyles achieve magnificently. But, given the temptations that surround us at public events, food buffets, and other social gatherings, it is sometimes useful to be able to have heightened control over appetite.
Here are four ways to enormously reduce appetite. Yes, there are herbal preparations (as well as prescription drugs) that purport to reduce appetite. But I look for huge effects, not trivial effects thats waste your time and money. These four strategies yield powerful effects in reducing appetite.
- Eliminate all wheat and grains—Those of you already following the Wheat Belly lifestyle have taken advantage of the powerful reduction in appetite that emerges when you banish all sources of gliadin-derived opioid peptides from your life. The gliadin protein of wheat and related grains upon partial digestion (humans are incapable of complete digestion of wheat/grain proteins, as they are components of the seeds of grasses) yields 4- and 5-amino acid long peptides that bind to the opiate receptors of the human brain and drive appetite. They are responsible for a collection of abnormal and perverse phenomena such as persistent hunger even after gorging on a big bowl of pasta that leaves your stomach full or never feeling satiated. Once you get through the opiate withdrawal syndrome that characterizes your first week of wheat/grain elimination, you are miraculously freed from these effects. It is not uncommon, for instance, to forget to eat or to cruise through your day with hardly a thought of food.
- Increase fat and oil intake—The disastrous low-fat advice of the last four decades contributed to the epidemics of obesity, overweight, and type 2 diabetes because fats and oils are satiating: the more fats you consume, the less hungry you are. Reduce your fat and you struggle to feel satiated. And, of course, saturated fats do NOT contribute to heart disease risk, yet another dietary fiction that should be sent to the graveyard of dietary blunders. So consume fatty—never lean—cuts of meat, eat the skin from chicken and fish, eat the dark meat, use more butter and coconut oil, never consume low- or non-fat dairy products, use more olive oil.
- Add MCT oil—Medium-chain triglycerides, one tablespoon at a time blended into your coffee, smoothie, or food (more than one tablespoon at a time and you risk diarrhea), reduces appetite while increasing mental clarity, boosting energy, and increasing physical performance. MCTs can be added as either the oil or as oil powder that is useful as a coffee creamer. If you use the oil added to coffee, it helps to blend with a stick blender (and use the opportunity to add collagen hydrolysates).
- Consume Lactobacillus reuteri yogurt—My L reuteri yogurt fermented using a special process to generate super-duper high bacterial counts generates the so-called anorexigenic effect when consumed, a marked downturn in appetite due to a rise in oxytocin levels. Of course, there are many other spectacular benefits of boosting oxytocin such as increased muscle mass and strength, preservation of bone density, increased testosterone, acceleration of healing, and increased libido.
Of course, you can mix and match the above strategies, though I would urge you to remain 100% wheat/grain-free and make this the cornerstone of your efforts. Don’t be surprised when, by following the above strategies, you coast through your day with hardly a thought to food, sense fullness even with a few bites of healthy food, and even miss meals because you forgot to eat. I’ve lost track of the times I’ve forgotten to eat lunch or dinner, only realizing it many hours later.