“The secret of change is to focus all of your energy not on fighting the old, but on building the new.” Socrates
Ever wonder why keeping that stubborn weight off is so challenging? There are a multitude of choices when it comes to diets. I have witnessed so many diet fads during my life. I recall the Atkins diet as the first high protein, high fat diet I tried. Effective in the short term however not sustainable. I had many patients try this diet with similar results. Quick weight loss however in most cases a rebound weight gain post diet exceeding the weight loss during the diet. Today, we have so many choices for diets. At QHP, we refer to it as the “nutritional wild west.”
Keto, vegan, vegetarian, paleo, whole 30 all offer initial benefits yet long term sustainability continues to be the issue. Despite having benefits each dietary approach bears significant downsides. Now they all share a common point of interest in recommending minimal, if any, processed foods. I share this common thread with any of the camps supporting their dietary approach. Yet, let’s face it, one very crucial point of discussion is the polarization caused by the online dietary wars. The stance of each camp has contributed to a great deal of confusion for the everyday consumer attempting to improve health.
My preference is to remain neutral in regard to which approach is best while focusing on the Pareto Principle when it comes to our recommended dietary approach. The Pareto principle states that 80% of results come from 20% of actions taken. The approach we take at QHP is multi-dimensional sparing what we eat as a part of the equation. Operating under the concept of the aggregation of marginal gains, we believe the best results come from stacking habits from multiple domains of health. No single area of HEALTH will accomplish wellness alone. However, when it comes to diet one principle we recommend is nutrient density.
Nutrient density is a measure of the amount of essential nutrients a food provides relative to the number of calories it contains. Essentially, it refers to how many vitamins, minerals, and other beneficial nutrients (such as fiber and antioxidants) are packed into a given quantity of food compared to its caloric content. Foods that are nutrient-dense provide a high level of nutrients for relatively few calories, making them highly beneficial for maintaining health and preventing disease. Examples of nutrient-dense foods include vegetables, fruits, lean proteins, and whole grains.
Why do we recommend nutrient density? The human body is loaded with feedback loops. Most are considered negative feedback loops. Negative feedback loops exist to maintain a set point or homeostasis. Homeostasis is the body’s masterful way of keeping everything in perfect balance, so every system can run smoothly even when life throws its curveballs. For the purpose of this writing let’s call a diet change a curveball. Weight has a set point. Sudden drops signal the start of a negative feedback loop which lowers metabolism in a process known as adaptive thermogenesis. Simultaneously, the body changes the levels of two key hormones, ghrelin and leptin. Coined the ‘hunger hormone” and the sense of feeling full hormone or satiety hormone.
Increases in ghrelin and decreases in leptin occur in response to a decrease in the amount of nutrient density or energy consumption (calories) according to popular science. Basically, when you diet your body responds by increasing hunger sensation while decreasing the sensation of fullness. All done in the name of a set point or homeostasis. The body is so amazing! This is why a diet rich in processed foods can be so damaging to long term health. By consistently lacking nutrient density these hormones remain in a dysregulated state while the cells in the body scream for nutrition. The elevated ghrelin and decreased leptin induce a free for all eating frenzy which is the likely culprit of unprecedented obesity and type 2,3 Diabetes on a perpetual rise all over the world.
The human body fights to maintain weight by converting energy in the tissues to fat which is a lighter version of storage than muscle. Consider fat as potential energy waiting to be tapped into while muscle is its metabolically active sibling. The more we challenge muscle the more it asks its sibling for help. Fat contributes the stored energy while muscle tissue is built to withstand the challenges placed on it through consistent movement. Increases in muscle tissue through movement increases metabolism of fat cells producing a change in body composition much more consistent with health and wellness. Strength training is by far the most challenging movement for muscle growth. See the blog titled ‘Challenging movements’ for more on this topic.
Back to feedback loops. A diet high in processed foods, often low in nutrients, can lead to decreased leptin sensitivity, meaning the brain no longer responds effectively to signals of fullness. This results in persistent hunger and overeating. At the same time, such diets can increase ghrelin levels, exacerbating the drive to consume more food. This imbalance creates a cycle of constant hunger and overconsumption, making weight management incredibly challenging.
Over the long term, this phenomenon can lead to significant weight gain and metabolic issues. The body’s inability to properly regulate hunger and satiety leads to a constant battle with food cravings and poor dietary choices. As you consume more processed foods, the cycle of disrupted hunger signals and nutrient deficiencies continues, reinforcing unhealthy eating patterns and making sustainable weight loss even more elusive.
Hope is not lost, however. By focusing on nutrient-dense foods, you can help restore balance to these hormonal systems. Eating a diet rich in whole, minimally processed foods supports healthy leptin function and can help regulate ghrelin levels. It’s not just about making a temporary change; it’s about building a new, sustainable approach to eating that aligns with your body’s needs and supports long-term health.
In essence, the secret to lasting change lies not in fighting against ineffective dietary practices, but in embracing a new, nutrient-dense approach that nourishes both body and mind. This shift can transform not only your relationship with food but also your overall well-being. Let go of the old, build the new, and let hope guide you through this life journey.