I struggled with yo-yo dieting and body image issues for many years. Eat less, exercise more, right? But I was always hungry and felt like a failure when I could not lose weight and keep it off.
Do you struggle to lose weight, but are so hungry you cannot resist overeating? I understand!
Recently, I discovered an interesting book by Dr. David Ludwig called Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently. 1
He debunks the diet mentality and targets the root cause of why we overeat and gain weight. He wrote, “Overeating doesn’t make us fat. The process of becoming fat makes us overeat.” 2
Keep reading and find out why diets don’t work, and how to lose weight and keep it off.
Why diets don’t work
The Calorie Balance Model (CBM) is the established model for losing weight by creating a negative energy balance. If you eat fewer calories than you need, you will lose weight.
However, the CBM doesn’t work. Counting calories or “eat less, move more” doesn’t work. Calorie restriction may work for a while, but eventually we get hungry and overeat. Willpower lasts for a few weeks, or maybe a few months at most.
Is there a better way?
Dr. Ludwig proposes the carbohydrate-insulin model (CIM) to explain why calorie restriction does not lead to long-term weight loss. 3 When we eat carbohydrates, especially processed carbs such as sugar, white flour, bread, cereal, crackers, chips, cakes, candy, and sugary drinks, the body responds with an insulin spike to manage the increased blood sugar.
Increased insulin causes fat cells to suck up and store more calories. This leads to a lack of calories for the rest of the body’s functions, including the brain.
When there are not enough calories for the brain and body to function, the body fights back with the starvation response. We get hungry because the body and brain need more fuel. Our metabolism slows to conserve energy. This causes food cravings, so then we overeat and gain weight.
These repetitive insulin spikes take a toll on the body and lead to insulin resistance and type 2 diabetes.
How to lose weight and keep it off
A restrictive diet fails because it is not treating the root cause of the problem. The problem isn’t too many calories, it’s having too few in the right places, available for the body to function properly.
Dr. Ludwig’s plan, called the Always Hungry Solution, focuses on the quality of food, not the quantity, to reduce insulin so the fat cells will calm down and release stored energy. When insulin decreases, fat cells release stored calories, so the body can use them. The result is sustainable weight loss because fat cells are reprogramed to store fewer calories.
The book and cookbook include recipes, meal plans, grocery lists, and food preparation guides. You can also get a one-week sample on his website.
The Always Hungry Solution reduces ultra-processed carbohydrates and replaces them with healthy fats such as olive oil, nuts and nut butters, full fat dairy products, avocado, and dark chocolate
When we cut out ultra-processed foods from our diet, and eat real, whole foods, we stay satisfied longer, experience fewer cravings, have more energy, and a stable mood.
Final thoughts
In 2017, I discovered the Daniel Plan, which is not a diet, but a healthy lifestyle. I gradually lost weight and reduced hunger and cravings by eliminating ultra-processed foods from my plate.
Several similarities exist between the Always Hungry Solution, and the Daniel Plan, including an emphasis on abundance instead of deprivation, avoiding self-blame and guilt, and eliminating processed foods in favor of real, whole foods.
However, the Always Hungry Solution is missing one essential item—faith. When I realized wellness is not about losing weight to look better or wear a smaller size, but is an act of worship to honor and take care of my body, it made all the difference to me. In addition, we have the power of the Holy Spirit in us to help us on the journey to wellness.
If you struggle to lose weight and keep it off by counting calories and restricting food intake, it’s not your fault! Deprivation doesn’t work. Rid yourself of shame and guilt. Eat the abundance of real, whole food God made for us to enjoy!
Disclaimer
Any information on this Website is provided for educational purposes only and is not intended as a substitute for the advice provided by a healthcare professional. You should not use the information on this Website for diagnosing or treating a health problem or disease or prescribing any medication or other treatment. You should always speak with a healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem. If you have or suspect that you have a medical problem, promptly contact a healthcare professional.
References
- Graedon, Terry. “Challenging Dietary Dogma on Weight Gain.” The People’s Pharmacy Podcast, 16 November 2021. https://www.peoplespharmacy.com/articles/show-1279-challenging-dietary-dogma-on-weight-gain.
- Ludwig, David. Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently. Grand Central Life & Style, 2018.
- Ludwig DS et al, “The carbohydrate-insulin model: a physiological perspective on the obesity pandemic.” American Journal of Clinical Nutrition, September 13, 2021. https://doi.org/10.1093/ajcn/nqab270.
