Overeating - Why You Can't Lose Weight
Learn how to identify, stop, and treat overeating as a root cause of weight gain.
Technically speaking, all weight gain is a result of overeating. WHAT!?!!? DID I JUST SAY THAT!?!?
I absolutely did.. But let’s be clear, there’s a lot more to overeating than caloric restriction alone. If nutrition was as simple as following any diet off the internet, I’d be out of a job.
So, if all weight gain is a result of overeating, then how can overeating in and of itself be a unique root cause for weight gain? Perhaps this lies in the nuance of my personal definition of overeating. When I refer to overeating, I am talking about the people who have a hard time limiting the amount of food going into their bodies. These are people who have discordant fullness/hunger cues, emotional eating habits, and frequently consume highly processed food items.
Lucky for you all, I wrote a super thorough blog post on the topic of overeating that you can access for free over on my website. In this blog, I break down the theories of overeating, teach you how to calculate your total daily energy expenditure, and walk through the most common treatments for this weight gain subtype.
Supplements for Overeating
Supplementation is always a tricky topic to cover with a broad audience. This is because not all supplements are appropriate for all people. In fact, most supplements aren’t appropriate for most people. So, I’m going to disclaim this section by stating the following: The following supplements are not appropriate for everyone. Certain supplements may interact with certain conditions or other medications you may be taking. Speak with your medical team before adding any new supplements into your health protocol.
With that being said, here are some of my favorite supplements for those who are prone to overeating.
GLP-1 Probiotic
GLP-1 Probiotic by Pendulum is a novel blend of bacteria that have been shown to decrease food cravings by increasing endogenous levels of the hormone GLP-1. This is the same hormone that injectables, like Ozempic, mimic to promote weight loss. I like this product because it is typically well tolerated and works on gut health to promote hunger hormone balance.
Psyllium Fiber
Herbulk by Metagenics is my favorite fiber supplement. It tastes similar to Metamucil, but without all the sugar and fake ingredients. 1 scoop of Herbulk has 7 grams of fiber and is tasty to drink on its own. I recommend drinking one glass of Herbulk 20 minutes before the time when you are most prone to overeating.
Guar Gum Fiber
Fibermend by Thorne is a great fiber product that is higher in soluble fibers - specifically guar gum, which may be the best at suppressing and overactive appetite. I will say that this is not a particularly tasty blend. You will have to hide it in a smoothie, coffee, pancake, etc.
Whey Protein Isolate
Whey Protein Isolate NSF by Thorne is a great protein powder with a simple ingredient list. Whey protein isolate is one of the highest quality protein sources and can be a great tool to help increase protein intake throughout the day. Adding protein powder to a smoothie in the morning is a great way to increase nutrition and control appetite for the rest of the day.
Plant Based Protein Powder
SPORT Organic Plant-Based Protein by Garden of Life is a super high quality plant-based protein powder for those looking to reduce or avoid animal products altogether. This protein powder has 2527mg of leucine which is adequate for stimulating muscle protein synthesis. Add this with other ingredients like flax, chia, and soy milk to hit 30 grams of protein in your morning smoothie.
Herbal Formulary - Overeating
Yerba-Ginger Spritz
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