It’s not possible to get the exact same “just-ate” feeling of being full that the meds give people from diet. However, eating certain foods, at certain times, in specific orders, can trigger the same hormone in the body that the drugs work on.
“For those preferring a drug-free approach to weight loss, research shows that certain nutrients and dietary strategies can naturally mimic the effects,” said Mary Scourboutakos, adjunct lecturer in family and community medicine at the Univ. of Toronto.
The meds mimic the hormone GLP-1. Your gut makes the hormone when you eat, telling you you’re full and to stop eating. By eating foods in a way that increases GLP-1, you can naturally boost it in your system.
Eating fiber naturally increases GLP-1 in the body. Adding it to every meal can help get the “always full” feeling that the injection gives users. Additionally, eating monounsaturated fats, like those in olive oil and avocado oil, boosts GLP-1. Picking nuts as a snack is a double punch as they contain fiber and monounsaturated fats.
To stimulate GLP-1, ordering your meal can help. Eating proteins and vegetables before complex carbs can get more GLP-1 into your system. You should also eat your largest meal at breakfast. GLP-1 follows a circadian rhythm and is more active in the morning. A large meal in the morning releases more GLP-1 than one eaten in the evening. You should also eat at a leisurely pace. Eating slowly raises the level of GLP-1.
Chewing is also beneficial. That is unwelcome news if you like smoothies. Sipping a smoothie slowly won’t give you the same amount of GLP-1 as eating the components separately; putting the blender away can be helpful.
It’s important to be realistic when approaching any new style of eating. The lowest doses of GLP-1 medications raise the hormone one thousand times higher than following these diet tips. (https://www.sciencealert.com/expert-reveals-a-drug-free-way-to-mimic-the-effects-of-ozempic) However, if your diet currently lacks fiber, you often skip healthy fats, never eat breakfast, eat fast and drink a lot of your calories, picking up these habits can help you take steps toward your goal. You will feel fuller overall and have an easier time managing your weight. If avoiding meds is important to you, these tips could be invaluable.
