Sustainable Weight Loss: Part 1

Many of my clients ask me what the right diet is.  And my answer has always been: “All diets work.  Its whatever diet is sustainable for you.”  And I still think this is true in the short term.  But I am seeing more and more research that to truly correct long-term obesity you must address insulin and cortisol.

Calorie restriction will cause weight loss.  But it will also decrease your calorie expenditure.  So, at first you will lose weight but unless you are also making a valiant effort to increase the calories you are burning you will hit a wall.  Calories are also not all the same.  A calorie of sugar will spike your glucose and insulin.  But a calorie of olive oil is metabolized by the liver and does not raise your blood sugar or insulin level. 

You also cannot exercise your way to weight loss.  Research has shown that 90-95% of weight loss is directly related to nutrition.  No amount of exercise will cure a bad diet.

So, if it’s not calorie restriction or exercise, what is it?  Obesity is a hormonal issue.  Hormones regulate fat growth.  Insulin and cortisol, in particular, are responsible for weight gain.

When we eat, our blood sugar will spike which triggers an insulin release. 

• Insulin tells the body to use the sugar for energy. 

• If sugar is not needed for energy, it is stored in the liver. 

• Once the liver is full, it will turn that sugar into fat. 

Some foods create a larger spike in glucose and therefore insulin (high glycemic index).  Processed foods and fake sugar (diet soda) that contain fructose are not used for energy.  Fructose goes straight the liver to be converted to fat.  Fructose also causes Fatty Liver Disease which reduces the livers capacity to hold glucose.  Meaning, it will take less sugar to be converted to fat.

Preferred insulin patter.

Insulin typically lasts 2-3 hours then gets broken down. In the past, people would eat breakfast, lunch and dinner. See the insulin spikes then declines.

Modern day insulin pattern

Now, the majority people believe they should be eating 5 small meals per day.  They are also eating processed foods that are quick and easy and full of simple carbs.  Snacks are everywhere!  And people believe diet sodas and protein bars are healthy alternatives.  We are no longer having fasting periods.

When we are continuously taking in food or drinks our insulin stays elevated. Our insulin levels become very high. 

• But the body does not want the blood sugar to drop (because it would die) so it becomes resistant to insulin (insulin can’t work as well). 

• Then the body has to pump out more insulin to achieve its goal (getting sugar into cells or liver). 

• Now, the body is FULL of insulin shoving sugar into the cells and liver almost constantly. 

• The liver is packed full and making more and more fat to try reducing its load. 

So that was a lot about insulin resistance.  Now, let’s talk about cortisol. 

Stress and cortisol will make it SO hard to lose weight!

Cortisol is the stress hormone.  The natural pattern is for cortisol to spike in the morning then slowly decrease throughout the day.  But in our high stress world, the cortisol level is spiked all day.  

Cortisol has multiple consequences when it comes to weight loss.

• Cortisol raises blood sugar which worsens insulin resistance. 

• Elevated cortisol reduces metabolism (basal metabolic rate).

• Cortisol also causes water retention. 

“Stress contains neither calorie nor carbohydrate, but can still lead to obesity” (Fung, 2016).

Stress can usually be easily identified.  But a lot of people don’t realize that sleep deprivation is a major contributor to elevated cortisol. 

Sleep deprivation is a psychological stressor.  Even one night of sleeping less than 4 hours will increase cortisol by 100%.  The hunger hormone (ghrelin) and the satiety hormone (leptin) are also severely disrupted by sleep deprivation. 

There are many reasons for obesity. There is no single answer. And maybe the reason why every “expert” has a different answer is because WE ARE ALL DIFFERENT.  But I do think that reducing insulin resistance and cortisol level are essential to long-term weight loss success. So now let’s talk about what to do with this information.  Stay tuned for part 2.