Weight loss without GLP-1

That's a good question and I'll try an answer it the best way I can without going down the scientific rabbit hole.

Your saying your trying to eat healthier and suspect you mean eating less process and takeout food, which is certainly associated with overeating. Good job losing the weight and yeah, it's not easy,👍️….. been there.

On a simplistic and basic level elevated insulin is the key driver of overeating. A food environment that is high in carbohydrates especially if a lot of them are ultra processed and processed foods on a percentage basis of your total calorie consumption, which according to all data, is actually the case of the vast majority of people in the USA and many other countries then it disrupts our satiety hormones and signals we're hungry and continue to eat.

Basically GLP-1 medications reduce hunger which results in eating less, which means insulin levels are less elevated resulting in blood glucose levels dropping closer to base line and the longer these levels remain closer to base line it creates an ideal environment for hunger regulation. It lowers or keeps Ghrelin (the hunger hormone) low, and Leptin (the fullness hormone) in our fat cells to work more effectively. There's other peptides and metabolites that also have an effect, but that's rabbit hole stuff.

You've heard of the "rollercoaster ride" I suspect. If a meal is again, particularly high in processed foods a large spike in blood sugar unfolds triggering a subsequent large insulin response, which is actually a "protective mechanism" ensuring a quick and decisive response to ensure that blood glucose levels go back to base line as fast as possible. Unfortunately this type of bolus especially if someone is insulin resistant has prediabetes or diabetes generally means more than enough insulin has been released from the pancreas to ensure a quick response but what happens a lot, almost every time is too much glucose is removed and blood sugar drops well below base line creating what is referred to as a "hypoglycemic event"

Basically there's a large blood sugar spike which results in a flood of insulin that produces the subsequent large drop in blood sugar which results in a Ghrelin spike triggering craving for more food especially quick energy carbs which are basically sugars of some description which generally is another similar meal which repeats the cycle and this type of eating does also over time develop Leptin resistance, meaning you feel less satisfied after meals, leading to overeating. So a double barrel effect, we're hungry and we're not satisfied.

So the big question your asking: Weight loss without GLP-1 medications. Yes the hormones that the medication activates are the same ones we can activate if they have become dysfunctional by making some food adjustments.

A fairly evident question would be to ask ourselves how can we try and maintain a more balanced and prolonged blood glucose levels, in other words, what can we do to help control the amount of insulin that responds to our meals and to ensure fewer and smaller spikes.

Foods that have a very significant effect on reducing elevated blood glucose and elevated insulin would be non-starchy vegetables, nuts and seeds, legumes, whole grains like quinoa, barley and oats, in moderation, also berries, they really don't produce an insulin response as well as avocado's and mushrooms, and more I'm sure. The 2 other macronutrients that don't increase blood glucose levels are protein and fat, and I suggest from animal sources and from natural sources, organic if possible and if affordable, our gut health with thank us. Of course a whole food plant based diet does and will increase insulin sensitivity which results in a similar fashion at maintaining hormonal balance, although this type of food consumption has other challenges that need to be addressed.

A whole food diet hopefully has become apparent that it should be the foundation of our food consumption and in this context and taking into consideration digestion starts in the mouth and the "first phase" of that insulin response is dictated here and known as the cephalic phase insulin response (CPIR), which occurs when the taste, smell, or sight of food stimulates the nervous system to signal the pancreas to prepare for digestion. The smaller the carb load the less response to CPIR basically and in that context it's important that we balance or meals with high quality protein and natural fats when we can to help reduce the percentage of carbs in that mouthful. Basically some fish, meat or soy along with some of those other food mentioned earlier would be ideal.

Some of the diets that are used and one being the Mediterranean diet, which is primarily a whole food diet, sans the bread and pasta. Whole food plant based vegetarian and vegan, although most of the soy is processed it's pretty much required as a main source for protein. There's a paleo diet removing most post agrarian foods which is basically a lower carb diet. There's also a ketogenic diet that uses fat as the primary source for mitochondrial energy production and there's the diet that is primarily protein and fat and no carb consumption, except a little in dairy and whatever might be in the meat which is the carnivore diet but that is not generally a logical solution for the vast majority of people.

So the 2 micronutrients that stimulate our natural GLP-1 are protein and fat and the reason I said animal protein is preferrable is because the amino acids that effect our GLP-1 the most effectively are found in whey protein, eggs, fish and meat which both slows digestion and prolongs satiety and blood sugar control.

On a personal level I've consumed for over 12 years a ketogenic diet (KD) which includes a targeted ketogenic diet (TKD) where some carbs are consumed mostly for my sporting and gym activities, which I also enjoy, because bread and pasta, lol.

Also there are other strategies that can influence by increasing insulin sensitivity and by that I mean reduce the amount of time someone is in that anabolic state where it's primarily storage for extended periods of time and a popular one is intermittent fasting where the longer the time not eating activates quite a few mechanisms that improve our sensitivity to insulin allowing for less time spent with elevated levels and exercise also allows for glucose to be more efficiently absorbed leading to better sensitivity.

This in my opinion this is the better way to address being in a state of obesity for weight loss simply because for most people it will require a revised lifestyle commitment that will not only ensure a good foundation for sustainable weight loss but the other qualities of health that improve as well from diabetes, fatty liver, cognition, depression, heart disease and most metabolic diseases. This is addressing the root cause which I'm sure is what's compelling you to forgo the medication which is I'm sure you know is not the solution to the problem.

This is not medical advice by any means and suggest you do your own research and by all means fact check this information and this is just my response to the research I've learned. Anyway good luck and much success and you're definitely on the right path imo.

I don't have a problem with your plan and maintaining a well-structured diet with quality protein, essential nutrients, and proper supplementation, while also following an intense workout regimen, you could potentially achieve rapid weight loss in a controlled way with minimal lose of muscle mass.

Conventional wisdom defaults to small, slow deficits as the "safe" approach partly because it's backed by established nutritional guidelines and partly because it's considered easier for people to maintain without extreme adjustments. Also losing weight too quickly can lead to muscle loss, a slower metabolism, dehydration, and nutrient deficiencies, all not where you want to be, hence the safe advise and it makes sense. It also represents a hive mentality where life is good in the hive, everyone is one the same page and all's well and copasetic.

I agree with you though when someone has a lot of weight to lose especially class 3 obesity the potential benefits of faster fat loss could outweigh the risks, assuming it's done strategically and safely. Just the gained mobility in joints the the fact that all blood markers for improved health are on steroids and your absolutely right it could take years, and staying in a slight deficit for that long often leads to diet fatigue, loss of motivation, and eventually regaining weight. In contrast, a more rapid but structured approach could help with momentum, motivation, and metabolic improvements if done correctly with proper nutrition, resistance training, and medical supervision which is mandatory and recommended and from someone that is familiar with these types of strategy or at least talk to your PCP and ask for guidance or to be kicked up the latter and talk with someone in the field.

Basically you have about 350,000 store calories (energy) from excess adipose tissue and if proper nutrition as mentioned will allow for optimal results for the situation your in and the body is quite capable of handling situation like this which is based in evolutionary biology that has persisted up until recently, the last 150 years or so where most of the people on the planet lived in a reality of starvation most of the time. I can expand on the science if you like. I suggest you do more research into what your doing, just to equip yourself with understanding not only the downside but the possible metabolic benefits. It's also imperative that you understand this is a specific intervention and will need to be adjusted and changed over time.