One of the reasons calorie-restricted diets tend to fail is because they make you really hungry and can increase food cravings. This is because calorie-restricted diets change the hormones that control hunger and satiety so that when you lose weight, your body will fight to put the weight back on. Your hormones drive you to eat more and you are caught in a trap of yo-yo dieting.

A low carbohydrate / ketogenic diet works very differently as it suppresses appetite in a number of different ways. When you start eating more fat and cut out the precessed carbs and sugar you tend to stop experiencing the blood sugar swings that most people eating a standard western diet will suffer. You experience less intense hunger and your cravings for carb-heavy meals disappear.

Once your body starts to burn fat for fuel and your blood ketone levels rise , your appetite will be suppressed in more subtle and significant ways because ketones can control hunger and satiety hormones. Studies have shown that ketones impact cholecystokinin (CCK), a hormone which makes you feel full, and ghrelin, the “hunger hormone.”

Your intestines release CCK after you eat. It is a powerful regulator of food intake; if you inject people with CCK, they will cut their meals short. When you lose weight, your body will secrete less CCK, so you will want to eat more than before you started dieting. However, a recent study published in the American Journal of Clinical Nutrition showed that being in nutritional ketosis (when you are burning fat for fuel) raised CCK to pre-weight loss levels thereby reducing the risk of over-eating and post-diet weight gain.

Ghrelin, the “hunger hormone” increases appetite. It’s released from your stomach and intestines, with blood levels reaching their highest point when you have not eaten for a long time. When you eat a meal, ghrelin levels drop. If you inject a person with ghrelin, they eat much more. Usually, when people lose weight, their ghrelin levels increase making them feel more hungry. However, several studies of dieters following a ketogenic diet have shown that ketosis completely suppresses the increase in ghrelin levels that usually occur with weight loss. In fact, one study showed that individuals with ketone levels higher than 0.3mmols had lower ghrelin levels after they lost weight compared with their baseline at the start of the trial.

Increased appetite following weight loss is one of the key factors in weight regain. A low-carbohydrate, high fat (ketogenic) diet helps you to control your hunger hormones instead of fighting against them.

If you'd like to know more or access support to lose weight and control your appetite contact:

Helen Chauhan, Integrative Nutrition Health Coach

Iris Family Medicine, 1486 High St, Glen Iris

Tel 9509 2144

Email helen@helenchauhan.com

Switching to a low carbohydrate high fat diet doesn't have to be difficult. The key to success is planning ahead so you get rid of the foods that you need to avoid and always have the foods that you need close to hand.

So to start with, get rid of the following:

Confectionary, lollies & milk chocolate
Potato chips
Soft drink & juices
Margarine
All forms of sugar (white, brown, honey, agave syrup, corn syrup etc)
Bread
Pasta
Rice
Potatoes
Breakfast cereals
All products labelled "low fat" or "no fat"
Ice-cream
Biscuits, cookies & crackers

Then go shopping for:

Butter
Cream
Eggs
Bacon
Meat
Fatty fish (salmon, mackerel etc)
Cheese
Plain Greek Yoghurt
Vegetables that grow above the ground
Avocados
Nuts (Macadamias, pecans, walnuts & almonds are great)
Olive oil & coconut oil
Strawberries, raspberries & blueberries

Now you've got what you need for some great LCHF meals:

Breakfast

Eggs & bacon with spinach & avocado
An omelet with cheese
Boiled eggs with some canned tuna
Greek yoghurt with sprinkle of nuts & berries
A piece of cheese with some ham or salami

Lunch & Dinner

Meat, fish or chicken dishes with vegetables and a rich full-fat sauce. Instead of potato, try mashed cauliflower.
Stews, soups or casseroles with low-carb vegetables such as bolognese sauce with zucchini strips.

Snacks

When you eat a low carbohydrate diet with more fat and a bit more protein you will probably not need to eat as often. Don’t be surprised if you no longer need to snack, but if you do want something, they these ideas.

Rolled-up cheese or ham with some cucumber or other salad vegetables
Olives
Nuts
A piece of cheese
A boiled egg from the refrigerator

The most important thing to remember is not to fear fat. Eating natural fats will help you to stay full for longer and will reduce food cravings.

Stop Counting Calories & Start Controlling Your Hunger Hormones

The Quick & Easy Guide To Going LCHF