🍽️ Master Appetite Control

The Science of Appetite Control

Appetite is regulated by a complex interplay of hormones, neurotransmitters, and gut signals. GLP-1 (Glucagon-Like Peptide-1) is one of the most powerful appetite-regulating hormones in your body. When you eat, your intestines release GLP-1, which signals your brain that you're full and slows down digestion.

GLP-1 peptides like semaglutide and tirzepatide are synthetic versions of this hormone that last much longer in your body, providing sustained appetite suppression throughout the day.

The Three Mechanisms of Appetite Suppression

Comparing Appetite Suppression: Semaglutide vs Tirzepatide

Factor	Semaglutide	Tirzepatide
Appetite Suppression	Excellent (80-85% reduction)	Superior (85-90% reduction)
Craving Reduction	Strong	Very Strong
Food Noise Elimination	Significant	Near-Complete
Nausea Risk	Moderate (20-30%)	Slightly Higher (25-35%)
Time to Full Effect	4-6 weeks	4-8 weeks
Duration of Effect	7 days (weekly injection)	5-7 days (weekly injection)

What to Expect: Timeline of Appetite Changes

Week 1-2: Initial Effects

• Reduced hunger between meals
• Feeling full faster during meals
• Possible mild nausea (especially if overeating)
• Beginning to notice fewer food thoughts

Week 3-4: Significant Changes

• Dramatic reduction in appetite
• Can easily skip meals without discomfort
• Cravings for sweets/junk food diminish
• "Food noise" significantly reduced
• May need reminders to eat enough protein

Week 5-8: Maximum Effect

• Appetite suppression at peak levels
• Food becomes purely functional (not emotional)
• Can maintain calorie deficit effortlessly
• Cravings almost completely eliminated
• Natural intermittent fasting patterns emerge

Week 9+: Sustained Control

• New eating patterns become habitual
• Portion control feels natural
• Relationship with food normalized
• Weight loss continues steadily

Maximizing Appetite Control

✅ Do's

• Eat protein first: 30-40g protein at each meal maximizes satiety
• Stay hydrated: Drink 80-100oz water daily (thirst can mimic hunger)
• Eat slowly: Take 20-30 minutes per meal to allow satiety signals
• Choose volume foods: Vegetables, lean proteins, fruits fill you up
• Plan meals: Structure prevents impulsive eating
• Listen to your body: Stop eating when satisfied, not stuffed

❌ Don'ts

• Don't force food: If not hungry, don't eat (but hit protein targets)
• Don't eat too fast: Can cause nausea with delayed gastric emptying
• Don't overeat: Stomach capacity is reduced, overeating causes discomfort
• Don't skip protein: Easy to under-eat protein when appetite is suppressed
• Don't drink calories: Liquid calories don't trigger satiety as well

Managing Side Effects

Nausea (Most Common)

Causes: Eating too much, eating too fast, high-fat foods

Solutions:

• Eat smaller, more frequent meals
• Avoid greasy, fried, or very fatty foods
• Eat slowly (20-30 minutes per meal)
• Ginger tea or ginger supplements
• Stay upright after eating (don't lie down)

Constipation

Causes: Slower digestion, reduced food intake, dehydration

Solutions:

• Increase fiber intake (vegetables, psyllium husk)
• Drink more water (80-100oz daily)
• Take magnesium citrate (400-600mg before bed)
• Stay physically active
• Consider probiotic supplement

Fatigue/Low Energy

Causes: Eating too few calories, inadequate protein

Solutions:

• Track calories to ensure eating enough (minimum 1200-1500)
• Prioritize protein (0.8-1g per lb body weight)
• Include complex carbs around workouts
• Consider B-complex vitamin supplement
• Ensure adequate sleep (7-9 hours)