Episode Summary
In this episode, Dr. Simonds and Michelle answer questions on weight loss. They address common challenges people face when trying to lose weight, with insight into practical solutions to help achieve set weight loss goals.
Top Takeaways
- “Keto doesn’t automatically mean weight loss for everyone.”
– [Michelle Kennedy, NP-C] - “If you eat slow, you’re going to find that eating foods high in fat and protein and low in carbohydrate satiate you with a small amount.”
– [Dr. Wickham Simonds] - “Naturally, ketone production should allow us to engage in longer fasting and smaller portions.”
– [Michelle Kennedy, NP-C] - “Your body is designed to protect you from starvation but not obesity.”
– [Dr. Wickham Simonds]
Episode Highlights
- [00:26] Dr. Wickham and Michelle Simonds will answer weight loss questions.
- [02:58] Is it normal to lose zero weight after up to 2 weeks of strict keto?
- [12:00] Is it possible to control where fat is lost in the body?
- [14:21] What to do about cravings for greasy food.
- [16:05] Do you have any tips for getting a good healthy meal on the go?
- [20:26] How can I preserve my motivation for weight loss?
- [25:02] How can I get my husband to join me in losing weight?
Episode Notes
I’ve been on strict keto for two weeks and just now hit ketosis. I’ve experienced no weight loss at all. Is this normal? I’ve heard others start losing immediately.
The 2-week period can be average when you are starting keto. However, in some cases, it may take up to 4 weeks to start losing weight, especially for those who love carbohydrates.
There is nothing to worry about if you experience delays in weight loss. Also, when trying to verify if you are in ketosis by using tests, only check in the late afternoon or early evening, not in the morning.
Additionally, the concept of ketosis is not a license to eat anyhow you want; there are things you want to eat less. If you eat slowly, you will be satisfied with a small amount of food that is high in protein and fat but less in carbohydrates.
If you are in ketosis but still not losing weight, ensure your calories are low enough to lose weight. Also, only eat when you’re hungry, not eating past full. We don’t need as much food in nutritional ketosis, so we must eat with mindfulness.
Another point for those not losing weight on strict keto is that you may need some medicine in addition to keto. The four cornerstones of obesity treatment include a nutritional plan, physical activity, behavioral change, and medications like metformin or phentermine. For more options of medicines, make an appointment with us, and we will ensure you are not on other drugs preventing weight loss.
Can I control where I lose fat?
To some degree, you can control where you lose fat. For example, a low-carb diet helps to lose more weight from the waistline faster, but it is difficult to reshape the body through diet.
Our Durham office has nonsurgical body contouring options that help with subcutaneous fat in particular areas of the body, like the abdomen, arms, legs, buttocks, and others. The procedure is affordable and does not disturb your regular activity afterward. However, we do not recommend this for people gaining weight.
I wake up in the morning craving greasy food. Is this common, and what can I do about it?
It is okay to have greasy food. The problem is that people mix flour and sugar with greasy food; apart from that, it is okay.
I struggle with food at airports. It’s all fast food and bland pre-made sandwiches. Do you have any tips for getting a good, healthy meal on the go?
There has been an improvement in the food at airports, including beef sticks, eggs, protein bars, and many others. However, poor availability of healthy food can be an opportunity to fast. You may also travel with protein bars, tuna, chicken packs, and more. It may help to eat before leaving home.
My motivation to lose weight only lasts for six weeks. Why? How can I make it last longer?
It is hard to keep the momentum going, especially in obesogenic environments. Slow progress in weight loss can be a reason for the loss of momentum.
Medication helps a lot because it decreases the gap between expectations and results. Schedule an appointment if you are interested in medicine.
Medication is essential because, naturally, our bodies are engineered to gain weight, not lose it. In fact, after the first ten weeks into weight loss, the hormone that makes you hungry (Ghrelin) rises while multiple hormones that make you feel full will drop. Your metabolic rate may also decrease.
Drugs help to counter these actions. However, habits, behaviors, and environments must also be aligned to meet our goals.
How can I get my husband to join me in losing weight? He derails my efforts by bringing home food I can’t resist
Sometimes what helps with this is having one partner get results that convince the other partner to get on board.
It is also crucial for partners to communicate clearly about behaviors that sabotage their efforts to lose weight. It would be best if you did this repeatedly and consistently without confrontation.
Sometimes there needs to be an exploration of possible fears one partner may have about the other losing weight.
