Congratulations! You’ve achieved one of the hardest goals in modern health—weight loss. But now comes the real challenge: keeping it off without falling back into the old patterns that led to the weight gain in the first place. Here’s the biggest challenge on this journey? Uncontrolled appetite.
If you’ve ever felt your hunger seems to grow after losing weight, you’re not imagining things—believe me you’re not alone. But don’t worry this time I’m going to show you how to beat it: the tools I’m going to share with you to manage post-weight-loss appetite are based on science, my experience with thousands of patients and backed by natural, functional medicine.
In this guide, I’ll walk you through my drug-free approach to curbing your appetite and staying on track to keep the weight off for your lifetime.
Why Does Your Appetite Increase After Weight Loss?
When you lose weight, your body goes into preservation gear. The body is programmed this way. Fearing starvation, the body ramps up production of ghrelin, the “hunger hormone,” and reduces the production of leptin, the “I’m full” hormone.
But don’t think you are destined to make a bigger waistline. Instead, think of this phase as a time to reset your metabolism, re-train your brain, and feed your microbiome—your gut’s internal weight management system which plays a big role in controlling your appetite.
1. Eat More—of the Right Carbs
You read that right. Don’t starve yourself. In fact, that’s a guaranteed way to increase cravings. The key is choosing “carbs from heaven,” not “carbs from hell” (a distinction I explain in detail in my book [Carbs from Heaven, Carbs from Hell]). Stick with me to the end because I’m going to give you a free copy of the book, a $16.95 value on Amazon.
Carbs from Heaven:
- Sweet potatoes
- Lentils
- Quinoa
- Leafy greens
- Berries
- Steel-cut oats
- All whole food carbs
- Except gluten grains
These foods nourish your body, support normal blood sugar, and fuel your hormones that keep you satisfied, not hungry—the body’s natural checks and balances to keep you satisfied.
Carbs from Hell:
- White bread
- Sugary cereals
- Soda
- Candy
- Pastries
- Ultra-processed snacks
These refined carbs spike your blood sugar and trigger your hunger signals making your appetite feel like a runaway train.
2. Start Your Day with Superfood Fuel (or Fasting)
The first hour of your day sets the tone for the rest.
In my Supernatural Morning Routine, I recommend one of two strategies:
- Intermittent Fasting (IF) – For those with stable blood sugar, the 16:8 fast (16 hours fast, 8-hour eating window) helps reset appetite signals and improves insulin sensitivity.
- Superfood Smoothie – If fasting isn’t for you, a nutrient rich, low-glycemic smoothie featuring spirulina, chia seeds, and greens provides long lasting fuel without triggering food cravings.
For example spirulina has been shown to reduce appetite, lower inflammation, and balance blood sugar levels—important measures after weight loss.
3. Feed the Gut, Reduce Food Cravings
The beneficial bacteria in your gut play a big role in controlling your appetite. An imbalance in your gut bacteria (your microbiome) can make you crave more sugar and refined carbs.
In my book Gut 911 Rx, I explain how healing your gut can significantly lower your food cravings. Start with:
- Fermented foods: sauerkraut, kimchi, kefir, plain yogurt, etc.,
- Prebiotic fibers: garlic, onions, leeks, asparagus, bananas
- Probiotic supplements: strain-specific blends for post-weight loss and sugar cravings
A healthy gut can reduce food cravings dramatically, stimulate better mood, and provide more energy to stay on track.
4. Retrain Your Brain: Break the “Reward Hunger” Cycle
Many people experience “unexplained hunger” after weight loss. Hunger that can occur shortly after a meal. It’s not physical—it’s emotional.
Ask yourself:
- Am I bored?
- Am I anxious?
- Am I looking for a reward?
The solution isn’t always food. Try deep breathing, keeping a diet diary, or a 10 minute walk outdoors immediately following a meal. As I often say: “You’re not hungry—you’re just not getting adequate nourishment.”
You may also benefit from positive thinking and visualization techniques. You can find these mindset tools in my Supernatural Morning book to create new mental habits and patterns.
5. Don’t Fear Healthy Fats & Clean Protein Sources
Healthy fats and clean protein sources are essential to maintain a normal balance of nutrients.
During the day be sure to include:
- Clean protein sources like beans and legumes, non-gluten whole grains, (wild caught fish like salmon, cod and other wild caught small fish-pasture raised chicken or turkey a couple times per week (optional).
- Healthy fats (avocados, olive oil, raw nuts, seeds and cold water wild caught fish)
- Fiber-rich fruits and veggies.
This trio sends a message to your brain: “I’m full, satisfied, and stable.”
Bonus: Supplements That Support Appetite Control
These drug-free physician-approved nutrients can help reset normal hunger patterns.
- Chromium: Helps balance blood sugar and reduce sugar cravings
- 5-HTP: Boosts serotonin, which curbs emotional eating
- Berberine: Regulates insulin and promotes gut health.
Talk to your healthcare provider before starting any supplements, especially after-weight loss.
Final Thoughts: Appetite Is Not Your Enemy—Ignorance Is
You are not a failure if you feel hungry after losing weight. You are not broken. Your body is simply responding to the food choices you make.
But here’s the good news:
You can reset your appetite control by making better food choices. You can master your hunger and not let it control you. And you can keep the weight off—for good.
Stay the course. Stay informed. And most importantly, get the right balance of ingredients for your—body, mind, and soul. Ready to reclaim control over your appetite? Start with one step from this list today—and build from there.
Remember: Your hunger is a signal. Your response is your strength.