Even though semaglutide medications like Ozempic and Wegovy have gained a lot of traction for weight loss, surveys show that many people actually prefer not to use drugs for shedding pounds.
For those leaning towards a more natural method, some studies indicate that specific nutrients and dietary practices can replicate the benefits of semaglutide in the body.
Increasing consumption of fiber and monounsaturated fats (think olive oil and avocados) can stimulate the production of GLP-1, the hormone that’s behind the effects of these drugs. Interesting, right? Factors like when you eat, the order of your meals, the speed at which you eat, and even how well you chew can influence this process.
As a family physician with a PhD in nutrition, I focus on translating current nutrition science into actionable guidelines for my patients. It’s clear that a scientific approach to weight loss is not just better than old-fashioned calorie counting but also taps into the same biological mechanisms that make popular weight-loss medications effective.
Semaglutide works by boosting the levels of GLP-1—a hormone that signals fullness. It helps to slow digestion, making us feel satisfied for longer. Additionally, it lowers the levels of DPP-4, an enzyme that normally breaks down GLP-1.
Consequently, this “stop eating” hormone, which typically lasts only a few minutes in the body, can stick around for a week. This extended feeling of fullness leads to reduced food intake and, therefore, weight loss.
But there are ways to enhance GLP-1 without resorting to medication.
What You Eat
Fiber is the standout nutrient for boosting GLP-1 levels. Predominantly found in beans, vegetables, whole grains, nuts, and seeds, fiber breaks down in our intestines thanks to billions of bacteria, producing short-chain fatty acids that stimulate GLP-1 production.
This likely explains why fiber intake is a strong predictor of weight loss, even without calorie counting.
Monounsaturated fats—like those from olive and avocado oils—also play a role in increasing GLP-1. Research has shown that GLP-1 levels rise more after consuming bread with olive oil than with butter. Interestingly, fats in general boost GLP-1 levels, whether from butter or cheese.
Moreover, adding an avocado to your breakfast bagel can enhance GLP-1 production compared to having the bagel on its own. Nuts rich in fiber and monounsaturated fats, such as pistachios, also help raise GLP-1 levels.
How You Eat
Yet, it’s not just about the foods themselves; how you eat is equally significant. Studies reveal that the order in which you eat can affect GLP-1 levels. For instance, consuming protein before carbohydrates can increase GLP-1 more effectively than the reverse. Eating vegetables before carbs has a similar effect.
Timing matters too. GLP-1 levels follow a circadian rhythm, meaning that a meal at 8 AM leads to a higher GLP-1 response than the same meal at 5 PM. This could shed light on the old advice to have a hearty breakfast—it’s backed by evidence showing that having a bigger breakfast can boost weight loss.
The pace at which you eat also has an impact. For instance, consuming ice cream over 30 minutes leads to higher GLP-1 levels compared to gulping it down in five minutes. Yet, if you eat veggies first, the speed may be less crucial.
Even the act of chewing plays a role. One study found that eating shredded cabbage can raise GLP-1 more than drinking pureed cabbage.
Not as Potent as Medication
While particular foods and approaches can boost GLP-1 naturally, they don’t match the effectiveness of medications. One study highlighted the Mediterranean diet’s GLP-1-raising capacity, reaching levels of about 59 picograms per milliliter, while Ozempic can achieve levels of 65 nanograms per milliliter—quite a substantial difference.
Even with faster weight loss from medications, the Mediterranean diet shows a 30% reduction in heart attack risk, outpacing the 20% reduction linked to GLP-1 medications. So, while medication is quicker for weight loss, dietary changes can lead to better overall health.
For those looking to lose weight naturally, consider these strategies:
- Have breakfast
- Make breakfast your largest meal, if possible
- Include a fiber-rich food at each meal
- Use olive oil as a staple in your diet
- Be mindful about the meal order, eating protein and veggies before carbs
- Snack on nuts
- Chew your food thoroughly
- Take your time while eating
Natural ways of boosting GLP-1 may not be as powerful as medication, yet they offer a potentially healthier path to weight loss and nourishing eating.
