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Health Guides · Article archive
Weight Loss & Obesity
Evidence-informed guidance on obesity treatment, hunger, GLP-1 medications, weight maintenance, and body composition.
Articles in this topic
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The 10 Levers for Better Metabolic Health
A step-by-step overview of Toward Health’s 10 Levers for improving metabolic health through nutrition, meal timing, movement, sleep, stress management, support, and fasting.
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Intermittent Fasting FAQs: Hunger, Timing and Breaking a Fast
Understand fasting schedules, manage hunger and learn how to break a fast while keeping your approach flexible.
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Negative Lifestyle Creep
Originally published October 11, 2021. The personal account and references to pandemic restrictions describe that period. Research context updated September 9, 2026. In working with clients and patients…
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Low-Carb Starter Protocol
A practical five-step guide to starting a low-carb way of eating, with meal ideas, label-reading tips, backup plans, FAQs, and important safety considerations.
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Why Low Carb? How It Changes Hunger, Cravings, and Weight Loss
Most weight-loss advice begins with a calorie target. Our approach begins with a different question: What is driving you to eat? That distinction matters because hunger, cravings, food…
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Does Eating Fat Cause Gallstones? Gallbladder Health on a Low-Carb Diet
People are often told that eating fat causes gallstones or that a low-carbohydrate diet is unsafe for the gallbladder. The physiology tells a more interesting story. Dietary fat…
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Hunger Signals, Food Reward, and Low-Carb Diets
Hunger is not a single signal. Physical hunger, appetite, cravings, learned cues and food reward can each create a desire to eat—and they do not always arrive together.…
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Binge Eating and Stress Eating: Why It Happens and How Low-Carb Nutrition Can Help
Binge eating is often described as a failure of willpower. That explanation is both incomplete and unhelpful. Eating behavior is shaped by hunger, stress, sleep, habit, food availability,…
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Fatty Liver Disease (MASLD, Formerly NAFLD): What It Means and How Low-Carb Nutrition Can Help
Fatty liver disease is common, often silent and closely connected to insulin resistance. Many people discover it only after an imaging study shows fat in the liver or…
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Lessons Learned on the Road to Losing 225 Pounds
Keep your total carbs low. Shorten your eating window. Move your body. Get enough sleep and manage your stress. Those are the basics. But the road to leaving…
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How to Maintain Weight Loss Long Term: Habits, Setbacks, and Support
A Toward Health coaching discussion on maintaining progress with simple routines, realistic replacements, supportive accountability, and a plan for setbacks.
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How to Break All-or-Nothing Thinking About Diet and Exercise
A Toward Health coaching discussion about recovering from setbacks, adjusting expectations, and avoiding all-or-nothing thinking.
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How to Eat Low-Carb at Restaurants, Parties, and While Traveling
A practical recap of strategies shared in a Toward Health coaching discussion for navigating restaurants, parties, social pressure, and travel while eating low-carb.
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Nuts and Dairy: Fat Creep on Low Carb
Nuts and dairy are very popular foods on a low carb or ketogenic diet — they are nutritious, low in carbs and contain healthy fats and protein. The…
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Beginner Exercise Protocol
A practical four-day beginner exercise protocol: start with movement you can repeat, build full-body strength, and add intensity gradually.
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Is Low-Carb Eating Expensive?
Low-carb eating can be affordable. Use ordinary foods, compare unit prices, cook leftovers, reduce waste, and skip costly specialty products.
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Exercise for Metabolic Health: Walking, Strength Training, and HIIT
A 2021 Toward Health discussion of walking, strength training, HIIT, glucose readings, weight maintenance, and restarting exercise after a break.
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“Now What?” (Is an Open-Ended Question)
I am an obesity parolee. It is the most apt description Dr. Tro and I have come up with for what it feels like to lose 200 pounds…
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Dr. Tro’s Medical Weight Loss & Direct Primary Care Now Offering CGMs Direct to Patients and Coaching Clients
Dr. Tro’s Medical Weight Loss & Direct Primary Care is pleased to announce it now has continuous glucose monitors available for sale to patients and coaching clients who…
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Dr. Tro’s Medical Weight Loss & Direct Primary Care Announces Partnership with Diet Doctor
Dr. Tro’s Medical Weight Loss & Direct Primary Care is proud to announce a partnership with DietDoctor.com. All new patients and clients who enroll with the practice will receive…
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