Natural Approaches to Weight Loss

Before discussing natural approaches to weight loss, supplements, or products that can help control appetite, it's important not to miss the most fundamental point. No supplement can replace a healthy diet and regular physical activity. If your goal is a lifetime of healthier, fitter lives free from chronic diseases, it's crucial to adopt lifestyle-oriented nutrition and exercise approaches rather than short-term dietary solutions. While embarking on this journey and developing these habits, the help of certain supplements can certainly be very beneficial.

Losing weight requires creating an energy deficit in the long term. However, for me, the goal of a good weight loss program is not just to get the number down on the scale. It's far more important to reduce visceral fat, preserve muscle mass as much as possible, increase insulin sensitivity, reduce fatty liver disease, and establish a lifestyle that prevents weight regain.

This is where the quality of nutrition comes into play. Because even though two different 1,500-calorie diets may have the same energy content mathematically, their effects on satiety, blood sugar, gut microbiota, lipid metabolism, and a person's ability to maintain the diet may not be the same.

The Mediterranean Diet: Not Just for Weight Loss, but for Healthy Aging

I consider the Mediterranean diet to be one of the most logical starting points for overall metabolic health and healthy aging.

The Mediterranean diet is not a single list or a strict dietary program. It is fundamentally based on vegetables, legumes, fruits, nuts, whole grains, fish, and other sources of quality protein. Olive oil is particularly emphasized as a source of fat; ultra-processed foods, refined carbohydrates, and excessively processed meat products are kept as far away as possible.

We have very strong clinical data on the health benefits of this type of diet. In the PREDIMED study, the Mediterranean diet, supplemented especially with extra virgin olive oil or nuts, reduced the incidence of significant cardiovascular events in people with high cardiovascular risk [1]. The Mediterranean diet has also been associated with lower mortality and a lower risk of frailty in elderly populations [2].

It's important to make a distinction here. The benefit of the Mediterranean diet isn't simply "eating less fat." In fact, the classic Mediterranean diet isn't a fat-poor diet at all. What matters is the source of the fat.

I prefer high-quality extra virgin olive oil as my main source of fat whenever possible. This is not only because olive oil is rich in monounsaturated fatty acids such as oleic acid. High-quality extra virgin olive oil also contains many phenolic compounds such as hydroxytyrosol. Controlled human studies have shown that the polyphenol content of olive oil has an effect on lipid oxidation and some cardiovascular risk parameters [3]. In PREDIMED data, higher polyphenol intake was also associated with lower inflammatory markers [4]. In addition to olive oil, fatty acids obtained from foods such as avocados and walnuts are also beneficial for health.

This doesn't mean all other vegetable oils are harmful. Scientifically, it's not accurate to make such a generalization. However, I find it quite logical to make high-quality extra virgin olive oil the main source of oil for daily culinary use, especially in vegetables and salads, and I generally advise my patients to do the same.

Let protein and vegetables be the center of your plate.

When planning meals for a patient trying to lose weight, my starting point is usually protein and vegetables.

Protein sources such as eggs, fish, yogurt and kefir, chicken, lean meat, or legumes can be chosen according to individual needs. Plenty of colorful vegetables can be added. If high glycemic index carbohydrates (rice, bread, potatoes, pasta) are consumed, the quantity and source can be adjusted according to the individual's metabolic status, physical activity, and insulin sensitivity.

Protein is especially important during weight loss. Besides providing satiety, it helps protect muscle tissue, which we don't want to lose during a calorie deficit. Therefore, especially in treatments that significantly reduce appetite, such as GLP-1 therapies, it's crucial for the patient not only to "eat less" but also to continue consuming sufficient protein within the reduced food intake.

Vegetables and legumes provide fiber, minerals, vitamins, and numerous polyphenols. They also help in obtaining various types of fiber that the gut microbiota can utilize.

Pro Tip 1: Meal order may be more important than we think. Especially in carbohydrate-rich meals, starting the meal with fiber-rich, non-starchy vegetables, followed by protein and fat sources, and leaving carbohydrates for the end of the meal helps reduce postprandial glucose and insulin response. Controlled human studies have shown that when the same foods are consumed, eating vegetables and protein before carbohydrates significantly reduces postprandial glucose and insulin spikes [22,23]. More recent controlled studies in healthy young individuals also show that the “vegetables first, carbohydrates last” approach can similarly make glucose and insulin response more controlled [24]. This approach is particularly valuable for keeping sugar levels under control in people with prediabetes or diabetes.

There are several possible explanations for this. The fiber in vegetables slows gastric emptying and the rate of carbohydrate digestion and absorption. The protein consumed afterwards also increases satiety-related gastrointestinal signals such as GLP-1, PYY, and CCK, contributing to a more filling meal. Therefore, starting the meal with vegetables and protein is a simple but practical strategy, especially for individuals with insulin resistance, prediabetes, or significant post-meal glucose spikes. If high glycemic load carbohydrates like rice, potatoes, bread, or similar foods are to be consumed, it may be more appropriate to leave them for the end of the meal and limit portion sizes according to the individual's metabolic status.

Pro Tip 2: The way starchy carbohydrates are prepared can also alter the glucose response. When rice, potatoes, or pasta are cooked, the starch granules gelatinize and become more digestible. However, when these foods are refrigerated after cooking, some of the starch reorganizes and undergoes retrogradation, forming particularly type 3 resistant starch (RS3). Because this starch is not broken down as easily as normal starch in the small intestine, its conversion to glucose is slower and more limited. Human studies have shown that rice refrigerated for 24 hours and then reheated contains more resistant starch and produces a lower postprandial glucose response compared to freshly cooked rice [25,26]. Studies with refrigerated potatoes have also shown a decrease in early postprandial glucose and insulin responses [27]. Therefore, whether you reheat or consume foods like rice and potatoes after refrigerating them overnight, you can mitigate their glucose response.

Another interesting property of resistant starch is its ability to reach the large intestine without being fully digested in the small intestine. There, it is fermented by gut bacteria, contributing to the production of short-chain fatty acids, particularly butyrate. Therefore, the cooking and cooling method can offer potential benefits not only in terms of glucose response but also in terms of gut microbiota. However, this should not be interpreted as "if you cool rice, you can eat it freely." The total amount of carbohydrates is still important; the cooling process only slightly improves the metabolic response by altering the structure of a portion of the starch.

The problem with ultra-processed foods isn't just calories.

I would not recommend avoiding ultra-processed foods simply because they are "high in calories," but because of the unwanted reactions they cause in the body. There is a rather interesting NIH study on this. Although ultra-processed and unprocessed diets were matched in terms of many parameters such as calories, sugar, fat, carbohydrates, protein and fiber, people gained weight on the ultra-processed diet [5]. This shows us that food is not just about the calorie count on the label.

The texture of food, how quickly it's eaten, its energy density, protein and fiber content, flavor combinations, and satiety signals can all influence how much we eat. Furthermore, some ultra-processed meals rich in refined carbohydrates can cause blood sugar to rise much faster, leading to higher insulin responses. For individuals with insulin resistance, consistently consuming such meals throughout the day can make metabolic control even more difficult.

Rapid rises and subsequent rapid falls in blood sugar can negatively impact eating behavior in some individuals, increasing feelings of hunger and, in particular, cravings for sweets or carbohydrates. A strong insulin response can accompany a rapid rise in glucose, especially after a meal rich in high glycemic index and refined carbohydrates. In some people, blood sugar may drop significantly below baseline levels within a few hours; when blood glucose truly falls to hypoglycemic levels and is accompanied by appropriate symptoms, this is called reactive or postprandial hypoglycemia.

These individuals may experience symptoms such as renewed hunger after meals, cravings for sweets, weakness, difficulty concentrating, tremors, or palpitations. Even if blood sugar doesn't drop to true hypoglycemic levels, the rapid rise and subsequent rapid fall of glucose can contribute to feelings of hunger and low energy in some people. When a person begins to alleviate this feeling by consuming carbohydrates or sweets again, the behavior of "eating sweets after meals" becomes a learned habit over time.

Drowsiness after large, carbohydrate-rich meals is also a common occurrence. This is due to the carbohydrate-heavy nature of the meal, the fluctuations in glucose levels, and the resulting increase in intestinal permeability due to its effect on the intestinal barrier.

One of the simplest ways to reduce this is the meal order I mentioned above. Starting the meal with fiber-rich vegetables, then consuming protein and fat sources, and leaving carbohydrates that can create a high glycemic load, such as rice, potatoes, bread, or desserts, for the end of the meal can help glucose enter the bloodstream more controllably and limit post-meal glucose and insulin spikes. Of course, the quantity and quality of carbohydrates are also important.

Gut Barrier, Inflammation, and Autoimmunity

Another area of research regarding ultra-processed foods is the gut microbiota and the intestinal barrier.

Some emulsifiers used in ultra-processed foods are particularly noteworthy. For example, a controlled human study showed that carboxymethylcellulose (CMC) consumption can alter the structure and metabolome of the gut microbiota [6]. More recent human studies continue to investigate the effects of some emulsifiers on intestinal permeability, microbiota and inflammation.

Its relationship with autoimmune diseases is still an early area of research. Interestingly, a large UK Biobank analysis published in 2026 reported an association between higher consumption of ultra-processed foods and subsequently developing autoimmune-related hypothyroidism [7]. In other words, it is highly probable that there is a link between the consumption of ultra-processed foods, increased intestinal permeability and Hashimoto's thyroiditis.

There are serious scientific studies showing that fast food, ultra-processed foods, and especially heavy meals high in saturated fat content can affect the intestinal barrier and postprandial endotoxemia. Human studies have shown an increase in circulating bacterial endotoxin, namely lipopolysaccharide (LPS) levels, even after a single high-fat meal [28]. LPS is a component of the outer membrane of Gram-negative bacteria in particular. When the permeability of the intestinal barrier increases or the transport of LPS from the gut into the circulation increases, the immune system may perceive this as a strong inflammatory signal. This process forms the basis of the mechanism called metabolic endotoxemia [28,29].

LPS, once in the bloodstream, triggers an inflammatory response by activating innate immune system receptors, particularly Toll-like receptor 4 (TLR4). Therefore, metabolic changes that occur after heavy and high-fat meals are not limited to blood sugar and insulin; gut-derived inflammatory signals may also be involved [28,29].

There is also an interesting mechanism regarding the intestinal barrier in relation to gluten. It has been shown that gliadin, a component of gluten, can increase zonulin release by interacting with CXCR3 receptors in the intestinal epithelium and can increase intestinal permeability by affecting the tight junction structure between intestinal cells [30]. Higher zonulin levels have also been reported in patients with Hashimoto's thyroiditis compared to healthy control groups, and findings supporting the possible relationship between increased intestinal permeability and Hashimoto's disease have been obtained [31].

One of the possible mechanisms discussed here is molecular mimicry. With the disruption of the intestinal barrier, contact between the immune system and food or microbial antigens that should not normally be heavily exposed to the immune system may increase. In genetically predisposed individuals, it is thought that this may contribute to impaired immune tolerance and the formation of cross-reactive immune responses. This possible link between gluten/gliadin, intestinal permeability and Hashimoto's is one of the areas that has been particularly investigated in recent years [32].

Exercise: The Foundation of a Healthy Life

In my opinion, doing exercise solely to burn calories seriously underestimates its benefits. Our muscles are one of the body's most important glucose consumers. Glucose uptake into cells increases during muscle contraction, and regular exercise improves insulin sensitivity over time. Therefore, people who exercise protect themselves against the development of insulin resistance.

Exercise also has significant effects on mitochondrial number and function, cardiorespiratory capacity, vascular function, and muscle quality. Therefore, a good weight loss program shouldn't just focus on the question of "how many steps did you take per day?". The idea of walking 10,000 steps a day is a suggestion put forward by a Japanese pedometer company and has no scientific basis. Walking certainly contributes to our overall health and blood circulation. However, simply walking 10,000 steps is unlikely to improve our health status and maintain muscle health.

Zone 2 exercise, a topic widely discussed in recent years, roughly refers to moderate-intensity aerobic exercise that can be sustained for an extended period. Practically speaking, it's an intensity where a person's breathing becomes noticeably faster during activities like brisk walking, cycling, rowing, elliptical training, or light jogging, but they can still sustain the activity for a considerable time. Zone 2 exercise can also be considered, practically, an intensity where we can continue talking to someone, but our breathing quickens and conversation requires slightly more effort than usual. In other words, we can form a few sentences, but maintaining a long, relaxed conversation becomes increasingly difficult. This simple "talking test" is one practical method that can be used to approximately determine exercise intensity when heart rate measurement is not available.

This type of aerobic exercise improves the oxidative capacity of muscles. It supports mitochondrial adaptation, increases the capacity to use fatty acids as energy, and, when performed regularly, has positive effects on insulin sensitivity and cardiorespiratory fitness.

However, Zone 2 exercise shouldn't be the only type of training. Resistance training and occasional higher-intensity exercises should also be included in the program to maintain muscle mass. In short, regardless of gender, age, or whether you're young or old, it's important for everyone to lift weights and apply resistance to their muscles at a level appropriate to their fitness level and health.

One very interesting area of research is exercise snacks, which are very short bursts of intense exercise spread throughout the day. These aren't "snacks" in the traditional sense; they're small portions of exercise. For example, taking the stairs quickly for 1-2 minutes instead of the elevator, climbing a few flights of stairs as fast as possible, doing a short bike sprint, or adding a few intense activities throughout the day, such as 4-5 60-second squats or in-place running.

Small randomized studies have shown that short stair climbing exercises spread throughout the day can increase cardiorespiratory capacity in just a few weeks [8]. More recent randomized data also show that this approach can improve fitness in a time-efficient way [9].

In addition, UK Biobank data have found quite remarkable associations between just a few minutes of vigorous intermittent lifestyle physical activity (VILPA) in daily life and lower cardiovascular and overall mortality [10]. In other words, simple things like adding short, intense activities that will increase our heart rate and challenge our muscles in the normal course of our lives, choosing stairs instead of elevator, or adding a couple of 60-second runs to our daily walks can bring our health status to a very different level.

Pro Tip 3: You don't need to spend an hour at the gym every time to benefit from exercise. Spreading out 1-minute bursts throughout the day, such as running up and down stairs, squats, or controlled muscle exercises with 3-4 kg weights, and doing this 4-5 times a day, can be quite beneficial. Everyone has 4-5 minutes a day to do this.

Yes, we've paid attention to our diet and added exercise to our lives. Now, what products can help us with our appetite? Let's take a look.

Is it possible to control appetite with natural products?

To a certain extent, yes. But it's important to set expectations correctly here. Today, we don't have a natural appetite suppressant that can compete with GLP-1 analogs like semaglutide or tirzepatide, known as weight-loss injections. However, even if they aren't on par with these drugs, alternatives exist that can help control appetite and contribute to a feeling of fullness.

Appetite is not regulated by a single mechanism. Stomach fullness, hormones secreted from the intestines such as GLP-1, PYY, and CCK, ghrelin, blood sugar, insulin, protein intake, gut microbiota, sleep, stress, and the brain's reward system are all constantly interconnected. Therefore, it may be possible to intervene at different points in different patients.

A person might have a problem not feeling full at meals.

For someone else, it might be stress-related eating in the evening.

In another case, the craving for carbohydrates is paramount.

In another patient, insulin resistance and disruptions in the gut microbiota may be accompanying the condition.

Therefore, instead of giving everyone the same supplement, it makes more sense to determine which eating behavior we are trying to change. Let's examine the supplements one by one:

1. Psyllium Husk

One of the first options that comes to mind for natural appetite control is psyllium husk. Psyllium is a soluble and viscous fiber that forms a gel-like structure when it comes into contact with water. It contributes to slowing down digestion and nutrient absorption by altering the physical properties of the contents in the stomach and small intestine. Controlled human studies have shown that psyllium use can reduce feelings of hunger and appetite between meals, and increase feelings of fullness [11].

But the good thing about psyllium for me isn't just about appetite.

At the same time:

• It can regulate bowel movements.
• It can help with constipation.
• It can reduce LDL cholesterol.
• It can slow down the rise in glucose levels after a meal.
  

Therefore, in a patient trying to lose weight, suffering from constipation, high LDL levels, and post-meal glucose spikes, we can address several different issues with a single product.

Practical use:

3-5 grams of psyllium are mixed with at least 300 mL of water and consumed approximately 15-30 minutes before lunch and/or dinner. I prefer to start with a single daily dose for the first week and increase it according to intestinal tolerance. Drinking enough water is very important here.

2. Glucomannan

Glucomannan is also a viscous fiber that absorbs water very strongly. Its usage is similar to psyllium: it helps to increase the feeling of fullness by creating volume in the stomach. However, the results of studies on weight loss are inconsistent. While some meta-analyses have shown small weight losses, some randomized studies have not shown a significant difference compared to placebo [12,13].

Therefore, it might be more accurate to view glucomannan not as an effective "weight loss product," but rather as a helpful fiber supplement for individuals who struggle to control their meal portions.

Practical use:

It can be started with 1 gram before a meal. If tolerated, 1 gram can be used 20-30 minutes before two or three main meals a day. Each dose should be taken with at least 300-400 mL of water.

It is not suitable for people with difficulty swallowing or gastrointestinal narrowing, and should not be used without sufficient fluids.

3. Whey Protein Preload

This is actually more of a nutritional strategy than a supplement, and scientifically speaking, it's one of the most sensible approaches on the list. Consuming 20-30 grams of whey protein approximately 20-30 minutes before a main meal helps increase satiety signals.

Protein helps stimulate the release of GLP-1 and other satiety hormones from the gut. Controlled studies with whey protein have shown that pre-meal whey consumption can increase GLP-1 and insulin response, particularly in people with type 2 diabetes, and reduce post-meal glucose spikes [14].

Protein preloading is also an effective strategy for preventing muscle loss during weight loss.

Practical use:

Approximately 20-30 grams of whey or another high-quality protein source can be consumed about 20-30 minutes before the main meal, when the likelihood of overeating is highest.

4. Relora

Relora, Magnolia officinalis And Phellodendron amurense It is a formulated combination of extracts. Small controlled studies on Relora have reported positive effects on stress, anxiety and some cortisol parameters [15,16]. In other words, it is not a weight loss tool that we can generalize to the general population, but it is particularly successful in those experiencing cortisol imbalance and stress-related eating disorders.

Therefore, for me, a more logical use case is for someone who says, "I don't eat because I'm hungry. I want to eat when I'm stressed." It can be considered helpful if stress, poor sleep, and uncontrolled eating in the evenings are the primary causes.

Practical use:

250-300 mg can be used in the morning and afternoon.

5. Chromium Picolinate

Chromium is a mineral that has long been used to regulate glucose metabolism and carbohydrate intake.

Some controlled studies have shown that chromium picolinate may reduce hunger and food intake in overweight women with carbohydrate cravings [17]. Small pilot studies on binge-eating disorder also show some metabolic benefits [18]. However, expectations here should be realistic. Chromium is not a powerful weight-loss product.

I prefer:

• insulin resistance,
• pronounced carbohydrate craving,
• sweet cravings,
• binge-eating trend
  

I consider it a helpful product for the select few who are involved.

Practical use:

200 mcg before lunch and 200 mcg before dinner can be considered.

Long-term and high-dose use should not be done indiscriminately, especially in people with kidney or liver disease.

6. Saffron Extract

The area where saffron is interesting is not so much its direct effect on speeding up metabolism, but rather its effect on snacking and emotional eating behavior. It is the possible effect on. In a randomized, double-blind study, mildly overweight women using a standardized saffron extract called Satiereal® reported a decrease in snacking frequency and an increase in satiety after eight weeks [19].

Therefore, saffron in particular:

• emotional eating,
• constant snacking,
• Increased appetite accompanied by low mood,
• food cravings that become more pronounced during the premenstrual period
  

I find it more interesting in the people who are present.

Practical use:

Depending on the standardization of the extract used, approximately 28-30 mg/day or, in the Satiereal® form used in clinical studies, 88.25 mg twice daily may be considered. Taking it approximately 30 minutes before meals, when appetite is most problematic, may be practical.

It should not be used during pregnancy. Caution is required in those taking anticoagulants and in those with bipolar disorder. Clinically significant serotonin toxicity has not been demonstrated with serotonergic drugs at standard doses, but I would approach this combination with caution as it has not been sufficiently studied.

7. Resistant Starch

Resistant starch behaves differently than normal starch. It can reach the large intestine without being fully digested in the small intestine, where it is fermented by gut bacteria. This results in the formation of short-chain fatty acids (SCFAs), particularly butyrate.

These metabolites are important for the intestinal barrier and microbiota and can also affect metabolic signals such as GLP-1 and PYY by interacting with enteroendocrine cells. Human studies have shown that resistant starch can increase insulin sensitivity, especially in some people with insulin resistance [20]. However, the effects on weight loss and appetite are more variable.

One of its natural sources is very green, unripe bananas and green banana flour. Also, when starchy foods like potatoes and rice are cooked and then cooled, some of the starch undergoes retrogradation to form RS3 type resistant starch, which serves the same function.

Practical use:

Green banana meal or standardized resistant starch can be started at 5 grams/day and increased to 10-15 grams within 2-3 weeks depending on intestinal tolerance.

Very green bananas can also be a natural source. To avoid gas and bloating, the dosage should be increased gradually.

8. Calocurb® / Amarasate®

One of the more interesting products in this group is Amarasate®, a New Zealand hop extract found in Calocurb®. The mechanism here is quite different.

Our intestines don't only have systems that detect sweetness or fat. Enteroendocrine cells also contain receptors called bitter taste receptors (TAS2R) that can detect bitter compounds. Amarasate was developed to target this system.

In small randomized human studies, bitter hop extract targeted to the gastrointestinal system has been shown to reduce hunger and appetite and subsequently decrease energy intake [21]. In terms of mechanism, the stimulation of gut-derived satiety signals such as GLP-1, PYY and CCK is of interest.

Existing studies are relatively small, and a significant portion have evaluated outcomes such as acute appetite or energy expenditure in a single meal. Therefore, it is not accurate to consider Calocurb as a “natural alternative” to pharmacological GLP-1 treatments such as semaglutide or tirzepatide. However, for those who are hesitant about weight-loss injections, it is a supplement that, when combined with some other alternatives on the list, can provide good appetite control.

9. Pendulum or Equivalent GLP-1 Probiotic

The relationship between gut microbiota and GLP-1 is truly fascinating. Short-chain fatty acids, formed when gut bacteria ferment fiber, can interact with enteroendocrine L cells in the gut, influencing GLP-1 and PYY secretion. Therefore, influencing metabolic signals by altering the microbiota is theoretically a very logical approach.

Pendulum GLP-1 is a commercial probiotic containing multiple bacteria, developed based on this principle.

However, particular caution is needed here: The product does not contain GLP-1 and does not produce the same effect as GLP-1 receptor agonists used by injection.

Therefore, it should be considered not as a "natural Ozempic," but as an approach aimed at supporting metabolic health through the gut microbiota, and whose clinical evidence is still developing.

There is a scientifically plausible mechanism, especially in individuals with accompanying insulin resistance, prediabetes, or metabolic syndrome.

Let's take a more organized look at which support we can use for which problem:

Main Problem	Preferred Support	Typical Use	In whom is this more logical?
Stress-induced eating	Relora®	250-300 mg, twice daily.	It is more likely to be considered in eating behavior triggered by stress, poor sleep, or emotional state rather than physiological hunger. Direct evidence of weight loss is limited.
Carbohydrate craving / binge-eating tendency	Chromium picolinate	200 mcg before lunch + 200 mcg before dinner	It may be helpful for people with insulin resistance and significant carbohydrate cravings. The weight loss effect is generally small.
Large portions / delayed satiety	Glucomannan	Start with 1 gram; if necessary, take 1 gram 2-3 times a day, 30 minutes before main meals.	It can swell with water, providing a feeling of fullness. At least 300-400 mL of water should be drunk with each dose.
Appetite + constipation + high LDL or postprandial glucose	Psyllium husk	3-5 g, 15-30 minutes before a meal.	It's one of my first choices for fiber. Besides providing satiety, it offers additional benefits in terms of gut health, LDL, and glucose levels.
Emotional eating / constant snacking	Standardized saffron extract	28-30 mg/day or Satiereal® 88.25 mg twice daily	It can be considered especially for mood-associated eating, snacking, and some PMS-related food cravings.
Lack of satiety / muscle preservation during dieting	Whey protein preload	20-30 g, 20-30 minutes before the main meal.	It is a strong nutritional strategy in terms of satiety and postprandial glucose. It can be considered as part of a daily protein target.
Insulin resistance / prediabetes / metabolic syndrome	Microbiota-focused probiotic approach	Depending on the product	Theoretical and early clinical data are interesting. Independent evidence regarding the weight-loss effects of products like Pendulum GLP-1 is still limited.
Significant hunger before meals	Calocurb® / Amarasate®	Depending on the product and the dosage of the extract used.	It can affect satiety signals such as GLP-1, PYY, and CCK via bitter receptors. Acute human data are interesting, but long-term weight loss evidence is not comparable to that of GLP-1 drugs.
Microbiota + insulin sensitivity	Resistant starch / green banana flour	You can start with 5 g/day and gradually increase to 10-15 g/day.	It promotes the production of butyrate and other SCFAs. Its effect is not so much an immediate suppression of appetite as a gradual alteration of the gut and metabolic environment over time.

Do I need to use them all at once?

Absolutely not. Just because something is "natural" doesn't mean using nine different products at once will yield better results. I prefer to select a few target products based on the patient's appetite phenotype. Remember that supplements can also have side effects, and the more supplements you use, the healthier you won't be. Therefore, targeted and personalized supplements should be used.

For example, psyllium might be a good choice for someone who has trouble controlling portion sizes at dinner, and also suffers from constipation and high LDL levels.

For individuals with low protein intake and a high risk of muscle loss during dieting, whey protein can be even more important.

For someone who snacks frequently when under stress, saffron or relora might be considered.

If insulin resistance and poor gut health are the primary concerns, focusing on fiber, resistant starch, and the gut microbiota might be more sensible.

So the goal isn't to use as many supplements as possible. It's about identifying the right problem and trying to solve it with the simplest possible intervention.

More importantly, the information I have provided here is for general informational purposes only. It should not be taken as universally applicable medical advice and should under no circumstances be used without consulting a doctor.

Do these things have any significance when using GLP-1 therapy?

I believe this could be one of the most important applications of natural approaches. A patient using weight-loss injections like semaglutide or tirzepatide may experience a significant decrease in appetite thanks to the medication. However, this period is also an important opportunity to introduce the patient to a new dietary regimen.

During this period:

• consuming enough protein,
• doing resistance exercises,
• monitoring muscle loss,
• increasing fiber consumption,
• supporting the gut microbiota,
• avoiding ultra-processed foods,
• And establishing a Mediterranean-type diet based on real foods will form the foundation of long-term weight management.

Psyllium, protein preload, resistant starch, or other nutraceuticals in suitable patients can also be added to this system.

But this There are no strong clinical studies yet showing that supplements prevent weight regain after stopping weight loss injections. Therefore, it is not accurate to say "if you use these, you won't regain weight when you stop taking the medication."

But using the appetite control period provided by the medication to improve a person's nutrition, muscle mass, exercise capacity, and metabolic health as much as possible is, in my opinion, a smart strategy that will make weight loss more permanent.

Because in the long run, the goal isn't just to eat less. The aim is to eat better, build a stronger metabolic system, and establish a lifestyle that allows you to maintain the weight loss.

***

All information presented here is for general informational and educational purposes only. This content is not intended to diagnose any disease, provide personalized medical assessments, or initiate, modify, or discontinue any treatment.

The information provided does not replace a doctor's examination, personal medical evaluation, or professional healthcare. Because health conditions and treatment needs vary from person to person, it is recommended that you consult your own doctor or relevant healthcare professional before starting any medication, supplement, treatment, or medical practice, or making any changes to your current treatment.

Because medical information and scientific data can change over time, the information presented here should not be assumed to be applicable to every individual or every clinical situation.

I wish you healthy days,

Dr. Ahmet Özyiğit, MD, MSc, PgDip, FAAMM, ABAARM
Longevity Physician

Elite Research and Surgical Hospital

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