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Diet and nutrition

Obesity — can you lose weight without starving yourself?

Sources: 12 · Article: 15 771 characters

Bracia Rodzeń say that restricting carbohydrates can reduce hunger and speed up weight loss.

  • According to them, low-carbohydrate diets usually lead to greater weight loss than the diets they are compared with, for up to two years.
  • In one year-long study, people on such a diet lost 3.5 kg more than people on a low-fat diet.
  • Bracia Rodzeń believe that physical activity alone is not enough for long-term weight loss without changing the way you eat.
  • Michał Tombak recommends drinking a glass of boiled water with two teaspoons of apple cider vinegar before a meal.

What the authors write

Bracia Rodzeń

Restricting carbohydrates can reduce hunger and speed up weight loss.

„The fewer carbohydrates you eat, the faster you will lose weight/recover and reduce feelings of hunger. After you eat carbohydrates, your blood insulin level rises significantly. Insulin is a hormone that signals the body to store energy. The more carbohydrates you eat, the faster and more weight you will gain, and the more likely you are to develop insulin resistance and other metabolic diseases.”Im mniej węglowodanów, tym szybciej schudniesz/wyzdrowiejesz i zmniejszysz uczucie głodu. Po spożyciu węglowodanów poziom insuliny we krwi znacznie wzrasta. Insulina to hormon, który daje sygnał do magazynowania. Im więcej węglowodanów w Twoich pokarmach, tym szybciej i bardziej przytyjesz, zachorujesz na insulinooporność i inne choroby metaboliczne.
Bracia Rodzeń

Low-carbohydrate diets usually lead to greater weight loss than other diets they are compared with, for up to two years.

„Several meta-analyses of randomized controlled trials (RCTs), considered the strongest and most reliable evidence, have reached the same conclusion: low-carbohydrate diets usually outperform other diets for weight loss for up to two years.”Szereg metaanaliz przeprowadzonych w randomizowanych badaniach kontrolowanych (RCT), uważanych za najsilniejsze i najbardziej wiarygodne dowody, doprowadziło do tego samego wniosku: diety niskowęglowodanowe zwykle przewyższają inne diety w zakresie utraty wagi przez okres do dwóch lat.
Bracia Rodzeń

In a one-year study, the low-carbohydrate group lost 3.5 kg more than the low-fat group.

„In addition to losing 3.5 kg more than the low-fat group, the low-carbohydrate group also had greater improvements in high-density lipoprotein (HDL) cholesterol, triglycerides (TG), and other cardiovascular risk factors. LINK – takes you to the source A comparison of the Atkins, Zone, Ornish, and LEARN diets for weight change and related risk factors in overweight premenopausal women.”Oprócz utraty 3,5 kg więcej niż grupa o niskiej zawartości tłuszczu, grupa niskowęglowodanowa miała również większą poprawę w zakresie cholesterolu o wysokiej gęstości (HDL), trójglicerydów (TG) i innych czynników ryzyka chorób układu krążenia. LINK – przenosi do źródła Porównanie diet Atkins, Zone, Ornish i LEARN pod kątem zmiany wagi i powiązanych czynników ryzyka u kobiet przed menopauzą z nadwagą.
Bracia Rodzeń

In another one-year study, the low-carbohydrate group lost more weight than the groups on three other diets.

„Low-carbohydrate (Atkins), moderate-carbohydrate (Zone), low-fat (Ornish), or a low-calorie diet with controlled portions (LEARN), over a period of one year. At the end of the study, women in the low-carbohydrate group lost twice as much weight—4.7 kg—as those in the Ornish and LEARN groups, and almost three times as much as women in the Zone group. LINK – takes you to the source”Niskowęglowodanowych (Atkins), umiarkowanej ilości węglowodanów (Zone), niskotłuszczowych (Ornish), czy niskokaloryczna dieta o kontrolowanej porcji posiłków (LEARN), przez okres jednego roku. Pod koniec badania kobiety z grupy niskowęglowodanowej straciły dwa razy więcej wagi 4,7 kg niż grupy Ornish i LEARN oraz prawie trzy razy więcej niż kobiety w grupie Zone. LINK – przenosi do źródła
Bracia Rodzeń

According to Bracia Rodzeń, physical activity alone is not an effective way to achieve long-term weight loss without changing the way you eat.

„You can run Ironmans and work out 5 times a week, but if you do not change the way you eat, you will not lose weight in the long term. Of course, that is no reason not to exercise. Exercise may not make you lose weight, but it will improve your fitness and the function of your lungs, heart, and muscles.”Możesz biegać Ironmany i ćwiczyć 5x w tygodniu, ale jeżeli nie zmienisz stylu jedzenia, to nie schudniesz długoterminowo. Nie jest to oczywiście powód, żeby nie ćwiczyć. Ćwicząc nie schudniesz, ale poprawisz wydolność organizmu, funkcjonalność płuc, sercai mięśni.
Bracia Rodzeń

In the past, Bracia Rodzeń used calorie counting, a calorie deficit, and weighing meals to treat obesity.

„Until just a few years ago, we were the doctors who used the classic, standard approach to treating obesity: counting calories, creating a calorie deficit, and weighing meals. Following what we had been taught at university and during our specialist training, we were the ones who kept telling you, like a mantra, that: carbohydrates are essential for life, breakfast is the most important meal of the day, your diet must be balanced, you need to eat every 2–3 hours, ideally 6 to 8 meals a day.”Jeszcze kilka lat temu to my byliśmy tymi lekarzami, którzy w leczeniu otyłości stosowali klasyczne, standardowe podejście liczenia kalorii, deficytu kalorycznego i ważenia posiłków. To my, zgodnie z wiedzą, którą nam przekazano na studiach i w trakcie specjalizacji, jak mantrę mówiliśmy Wam, że: węglowodany są niezbędne do życia, śniadanie to najważniejszy posiłek dnia, dieta musi być zbilansowana, trzeba jeść co 2-3 godziny, najlepiej 6 do 8 posiłków dziennie.
Bracia Rodzeń

Bracia Rodzeń describes frequent meals containing carbohydrates as part of recommendations they consider outdated.

„The old paradigm from 60 years ago still holds sway: animal fats are harmful, breakfast is the most important meal of the day, and you should eat frequent meals containing carbohydrates. We get the impression that knowledge about treating metabolic diseases (insulin resistance, type 2 diabetes, PCOS, high blood pressure, obesity) comes from the 1960s.”Nadal króluje stary paradygmat, sprzed 60 lat, że tłuszcze zwierzęce są szkodliwe, że śniadanie jest najważniejszym posiłkiem dnia i należy jeść częste posiłki z węglowodanami. Mamy wrażenie, że wiedza na temat leczenia chorób metabolicznych (insulinooporności, cukrzycy typu 2, PCOS, nadciśnienia tętniczego, otyłości) pochodzi z lat 60tych.
Michał Tombak

Michał Tombak recommends drinking a glass of boiled water with two teaspoons of apple cider vinegar before a meal and says that fat loss happens slowly.

„Before every meal, drink 1 glass of boiled water with two teaspoons of apple cider vinegar. Be patient, because fat loss happens slowly—on average, 1–1.5 kg over 2–3 months.”Przed każdym posiłkiem wypijać 1 szklankę przegotowanej wody z dwiema łyżeczkami octu jabłkowego. Należy być cierpliwym, ponieważ redukcja tkanki tłuszczowej następuje powoli. Średnio 1–1,5 kg w ciągu 2–3 miesięcy.

Research from PubMed · Europe PMC

We selected 5 studies with the best, positive results. This is a selection, not a full review of all research.

Total number of studies on this topic in PubMed: 60 461.

A meta-analysis found that semaglutide was associated with an average body weight reduction of 11.85% in people with obesity who did not have diabetes.

Aim of the study: The weight loss benefit of semaglutide in patients with diabetes is well-documented, but its clinical utility in treating obesity among patients without diabetes is less described. We therefore assessed the efficacy and safety of subcutaneous semaglutide as treatment for obesity in patients without diabetes.

Results: The study included 4 randomized controlled trials with a total of 3,613 individuals with obesity who did not have diabetes. The mean difference in weight reduction was -11.85%, favoring semaglutide [95% confidence interval (CI) (-12.81,-10.90), p<0.00001]. Secondary outcomes showed that gastrointestinal adverse events were 1.59 times more likely with semaglutide (RR 1.59, 95%CI [1.34, 1.88], p<0.00001). Discontinuation due to adverse events was twice as likely in the semaglutide group (RR 2.19, 95%CI [1.36,3.55], p=0.001), and serious adverse events were 1.6 times more likely with semaglutide (RR1.60, 95%CI [1.24, 2.07], p=0.0003). Serious events were mostly gastrointestinal and hepatobiliary disorders, such as acute pancreatitis and cholelithiasis. Among individuals with obesity without type 2 diabetes, subcutaneous semaglutide is effective for weight loss, with an 11.85% reduction from baseline compared with placebo.

Money for the studynot stated
Do the authors have ties to companies?yes — the authors reported it
Did a manufacturer help with the study?YES
Type of studycombined analysis of many studies (meta-analysis)

“Not stated” does not mean nobody paid — the database does not always record it.

In long-term studies, semaglutide was associated with substantial weight loss in people with overweight or obesity who did not have diabetes.

Aim of the study: Semaglutide, a glucagon-like peptide-1 receptor agonist, has demonstrated clinically important weight loss effects in patients with type 2 diabetes. However, its effects on sustained weight loss in patients without diabetes remains unclear.

Results: Compared with placebo, semaglutide use was associated with substantial decreases in long-term relative (WMD -12.1%, 95% CI -13.5 to -10.7) and absolute body weight (WMD -12.3 kg, 95% CI -13.6 to -11.0). At the longest follow-up, 33.4% of participants randomized to semaglutide achieved ≥20% weight loss, compared with 2.2% with placebo (RR 15.08, 95% CI 9.31 to 24.43). The risk of gastrointestinal adverse events was higher in participants who took semaglutide than in those who took placebo (RR 1:47, 95% CI 1.28 to 1.68); however, most of these events were transient and mild to moderate in severity and did not require treatment discontinuation. In conclusion, semaglutide is effective for sustained weight loss in patients with overweight/obesity who do not have diabetes.

Money for the studyuniversity or foundation · McGill University, Fonds de Recherche du Québec - Santé
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studycombined analysis of many studies (meta-analysis)
Participants3 087

“Not stated” does not mean nobody paid — the database does not always record it.

A meta-analysis found that GLP-1 drugs were associated with substantial weight loss in people with obesity who did not have diabetes.

Aim of the study: Glucagon-like peptide-1 receptor agonists (GLP-1 RAs), initially developed for type 2 diabetes mellitus, show promise in promoting weight loss and improving heart health in obese individuals without diabetes. Our goal was to examine existing research for conclusive evidence on various types of GLP-1 RAs for weight loss and cardiometabolic benefits in obesity without diabetes.

Results: Our search yielded a total of 7535 articles. We included 15 trials in our study. GLP-1 RAs led to significant weight loss (MD, -8.77 kg; P <.01) in obese individuals. GLP-1 RAs also improved systolic BP (MD, -4.13 mm Hg; P <.01), diastolic BP (MD, -1.39 mm Hg; P <.01), and lipid profiles, including improved levels of triacylglycerol (SMD, -0.99 mg/dL; P <.01), total cholesterol (SMD, -0.73 mg/dL; P <.01), very low-density lipoprotein (SMD, -1.11 mg/dL; P <.01), and low-density lipoprotein (SMD, -0.27 mg/dL; P <.01), and significantly increased high-density lipoprotein levels (SMD, 0.11 mg/dL; P <.01). However, GLP-1 RAs were associated with an increased risk of gastrointestinal adverse events. GLP-1 RAs were found to be beneficial not only for weight loss but also for reducing cardiovascular disease risk factors such as BP and lipid profile. Consistent beneficial results were observed across the various subtypes of GLP-1 RAs.

Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studycombined analysis of many studies (meta-analysis)

“Not stated” does not mean nobody paid — the database does not always record it.

A meta-analysis found that semaglutide was associated with sustained weight loss in people with overweight or obesity who did not have diabetes.

Aim of the study: To explore the safety and efficacy of subcutaneous semaglutide 2.4 mg, administered once a week in non-diabetic overweight or obese individuals.

Results: Six RCTs comprising 3962 overweight or obese individuals were identified. The findings indicated that, in comparison to the placebo group, semaglutide caused a significant and sustainable reduction in the percentage of body weight (BW; mean difference [MD]: -11.80% [95% confidence interval {CI} -12.93, -10.68]; P < 0.00001) as well as a decrease in absolute BW (MD: -12.2 kg [95% CI -13.3, -11.1]; P < 0.00001), body mass index (MD: -4.5 kg/m2 [95% CI -4.9, -4.1]; P < 0.00001) and waist circumference (MD:-9.4 cm [95% CI -10.1, -8.8]; P < 0.00001). Moreover, it achieved a higher proportion of patients who experienced weight loss exceeding 5%, 10%, 15% and 20%. Furthermore, semaglutide showed significant efficacy in controlling blood pressure, blood sugar levels, C-reactive protein levels, and lipid profiles.

Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studycombined analysis of many studies (meta-analysis)

“Not stated” does not mean nobody paid — the database does not always record it.

A review suggests that obesity medications often reduce hunger, and newer treatments can lead to substantial weight loss.

Aim of the study: The goal of obesity management is to improve health. Sustained weight loss of more than 10% overall bodyweight improves many of the complications associated with obesity (eg, prevention and control of type 2 diabetes, hypertension, fatty liver disease, and obstructive sleep apnoea), as well as quality of life.

Results: These highly effective anti-obesity medications are associated with weight losses of more than 10% of overall bodyweight in more than two-thirds of clinical trial participants. Long-term data on safety, efficacy, and cardiovascular outcomes are awaited. Long-term studies have shown that bariatric surgical procedures typically lead to a durable weight loss of 25% and rapid, sustained improvements in complications of obesity, although they have not yet been compared with new-generation highly effective anti-obesity medications. Further work is required to determine optimal patient-specific treatment strategies, including combinations of lifestyle interventions, anti-obesity medications, endoscopic and bariatric surgical procedures, and to ensure equitable access to effective treatments.

Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studydiscussion of other studies

“Not stated” does not mean nobody paid — the database does not always record it.

Perspectives and opinion materials

The content below presents the authors’ opinions, interpretations and hypotheses. It is not treated as equal to scientific studies and systematic reviews.

Orthomolecular Medicine News Service Opinion material
„[37] VC supplementation has also been shown to induce weight loss in guinea pigs (an animal with the same inability to make VC in the liver as the human). [38] In severely obese patients, a double-blind placebo-controlled administration of 3,000 mg of VC daily vs. placebo resulted in a clear-cut loss of weight in the treated group. [39] Multiple studies have documented the ability of VC to play an important role in both the treatment and prevention of obesity. [40,41] By itself, weight reduction can significantly improve antioxidant enzyme status in the body, which would be expected from a decreased need for toxins to be stored.”[37] VC supplementation has also been shown to induce weight loss in guinea pigs (an animal with the same inability to make VC in the liver as the human). [38] In severely obese patients, a double-blind placebo-controlled administration of 3,000 mg of VC daily vs. placebo resulted in a clear-cut loss of weight in the treated group. [39] Multiple studies have documented the ability of VC to play an important role in both the treatment and prevention of obesity. [40,41] By itself, weight reduction can significantly improve antioxidant enzyme status in the body, which would be expected from a decreased need for toxins to be stored.
Orthomolecular Medicine News Service Opinion material
„(2017) Weight-loss interventions and gut microbiota changes in overweight and obese patients: a systematic review. Obesity Reviews 18:832-851. PMID: 28524627 54. Del Pozo J (2018) Biofilm-related disease. Expert Review of Anti-Infective Therapy 16:51-65. PMID: 29235402 55. Kuang X, Chen V, Xu X (2018) Novel approaches to the control of oral microbial biofilms.”(2017) Weight-loss interventions and gut microbiota changes in overweight and obese patients: a systematic review. Obesity Reviews 18:832-851. PMID: 28524627 54. Del Pozo J (2018) Biofilm-related disease. Expert Review of Anti-Infective Therapy 16:51-65. PMID: 29235402 55. Kuang X, Chen V, Xu X (2018) Novel approaches to the control of oral microbial biofilms.
Orthomolecular Medicine News Service Opinion material
„A Review of Weight Loss, Lipids, and Cardiovascular Risk. J Cardiol Cardiovasc Med. 9:052-057. Dyńka D, Kowalcze K, Charuta A, Paziewska A (2023) The Ketogenic Diet and Cardiovascular Diseases. Nutrients, 15:3368. Sharman MJ, Kraemer WJ, Love DM, et al. (2002) A ketogenic diet favorably affects serum biomarkers for cardiovascular disease in normal-weight men. J Nutr. 132:1879-1885. Zaghloul MS, Elizondo-Benedetto S, Zayed MA (2024) Impact of ketogenic diet on cardiovascular disease. Nutr Rev. 82:1835-1844. Luong TV, Abild CB, Bangshaab M, et al. (2022) Ketogenic Diet and Cardiac Substrate Metabolism. Nutrients, 14:1322.”A Review of Weight Loss, Lipids, and Cardiovascular Risk. J Cardiol Cardiovasc Med. 9:052-057. Dyńka D, Kowalcze K, Charuta A, Paziewska A (2023) The Ketogenic Diet and Cardiovascular Diseases. Nutrients, 15:3368. Sharman MJ, Kraemer WJ, Love DM, et al. (2002) A ketogenic diet favorably affects serum biomarkers for cardiovascular disease in normal-weight men. J Nutr. 132:1879-1885. Zaghloul MS, Elizondo-Benedetto S, Zayed MA (2024) Impact of ketogenic diet on cardiovascular disease. Nutr Rev. 82:1835-1844. Luong TV, Abild CB, Bangshaab M, et al. (2022) Ketogenic Diet and Cardiac Substrate Metabolism. Nutrients, 14:1322.

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