GLP-1 Foods That Work Like Ozempic—No Shots, Just Real Weight Loss
Skip the prescription! These 6 power foods trigger your body’s natural GLP-1 for effortless weight loss
Popular weight loss drugs like Ozempic and Wegovy work by artificially increasing levels of a natural anti-obesity/anti-diabetes hormone called glucagon-like peptide 1 (GLP-1). Can we reap its slimming benefits without pricey injections? In a word: Yes. Research shows that certain “GLP-1 foods” can increase secretion of the hormone by up to 900 percent. And beyond that, many mimic GLP-1 effects in other ways.
“Natural foods aren’t just sidekicks—they’re the stars of hormone optimization,” says Kari Hamrick, PhD, RDN, a Washington State dietitian specializing in women’s health. She acknowledges that synthetic GLP-1 in prescription medication keeps the hormone much higher for much longer. And yet, she adds, “I’ve seen natural foods play a pivotal role in triggering GLP-1 benefits like enhanced insulin sensitivity, appetite suppression and steady blood sugar.” They can help you if you’ve never taken weight-loss shots and if you’re trying to wean off them.
If you’re wondering what exactly to eat, you’re in luck. A recent analysis looked at numerous studies to pinpoint the most potent GLP-1 foods that help you feel full longer and shed pounds more easily. Read on for the skinny.
Woman's World Answers
The 6 best GLP-1 foods to curb hunger naturally
In general, “high-fiber and protein-rich diets stimulate GLP-1 secretion, reducing hunger and improving metabolic health,” notes Hamrick. But there are standouts when it comes to regulating your blood sugar and losing weight.
Whey protein powder and ricotta cheese
There’s evidence that foods can increase GLP-1 by up to 900 percent, and you’ll find it in the European Journal of Nutrition. The study demonstrates the effect when whey protein is consumed with calcium. Whey is a milk protein that is largely strained out of cottage cheese and yogurt—and you’ll find it in whey protein powder, but creamy ricotta is traditionally made using only whey. If you can find Italian-style ricotta, it boasts about 10 to 15 grams of whey per cup; meanwhile, the ricotta sold in most grocery stores still has 6 to 9 grams per cup—plus 80% of your calcium needs for the day.
Want a more convenient option? Make a shake with whey protein powder and milk (for calcium). To keep sugar down and nutrients up, try sweetening it mostly with berries.
And expect advantages beyond increased GLP-1 levels. “Whey protein is also beneficial for preserving lean muscle mass, which is important when losing weight,” says Boston-based weight-loss specialist Lainey Younkin, MS, RD, LDN. A University of Arkansas study found giving sedentary seniors regular doses of whey doubles fat burn and can provide workout-like benefits to those with limited mobility. ”The more muscle you have, the more calories you burn at rest,” Younkin adds.
Bean and barley soup
If you love a cozy bowl of soup, you can reach for one that boosts GLP-1 production. Beans and barley digest very slowly, keeping them in contact with gut cells that make GLP-1 for a long time. Plus, their fiber is harder to break down, so they travel all the way through the GI tract, “reaching the large intestine where gut bacteria feed on it, producing compounds called short-chain fatty acids, which also produce GLP-1,” notes Younkin.
Short-chain fatty acids are also linked to better blood sugar levels and less hunger.
How big an impact does eating these GLP-1 foods make? Here’s a great example: A University of Toronto study found that adults asked to add a serving of beans at each meal—while making no other dietary changes whatsoever—shed just as many pounds as a group who ate no beans but actively cut calories each day.
Whole wheat bread
If you love bread and pasta, University of Toronto researchers have more good news for you. Separate research published in The British Journal of Nutrition found that when adults at risk of diabetes began regularly consuming more wheat fiber, the bacteria in their guts gradually adapted to the extra fiber and their bodies began making more natural GLP-1.
While eating more whole wheat may not be quite as powerful as eating more beans, it’s a slam dunk over eating refined grains. Proof: Per findings in the journal Gut, when 60 overweight folks were asked to eat only whole grains for eight weeks, they ate all the carbs they wanted and still lost about four pounds, plus their inflammation was significantly reduced. (Learn more about the best types of bread for weight loss and blood sugar control.)
Onions and garlic
As with the fiber in beans, barley and whole wheat, we get a GLP-1 boost from any food rich in “prebiotic” fiber that feeds beneficial gut bacteria. In fact, animal studies suggest prebiotic-rich foods can trigger a three-fold increase in GLP-1 and a two-fold increase in the number of GLP-1 expressing cells in the colon. So why are we calling out onions and garlic? Because they’re also rich in the antioxidant quercetin, another compound proven to increase GLP-1 secretion.
Want some less pungent options? Opt for foods rich in fiber plus GLP-1-revving resveratrol, including berries and nuts.
If none of those suit your taste buds, no problem. “I urge my patients to eat a daily rainbow of fruits and vegetables. They are like GLP-1 factories with prebiotic fibers and powerful antioxidant compounds,” says Hamrick. “Consuming at least five servings of fruits and vegetables, such as berries, peppers, tomatoes, spinach, broccoli, apples, onions and garlic, helps to fuel Akkermansia muciniphila, the keystone strain of bacteria in the gut that is responsible for stimulating GLP-1 production.”
Olive oil, avocado and macadamias
A study in the journal Endocrinology found that monounsaturated fatty acids (MUFAs) help our bodies manage blood sugar better by stimulating the release of GLP-1. (Turns out, MUFAs bind to cells that make GLP-1 and help make them better at knowing when we need the hormone.)
Olive oil, avocado and macadamias are about 70 to 80 percent MUFAs. You can also get significant amounts from most nuts. In addition to triggering GLP-1, healthy fat “delays stomach emptying more than other foods,” notes Younkin. And delayed stomach emptying—literally keeping food in your system longer—is one of the main ways GLP-1 medications work.
Yes, these are high-calorie foods, but a little goes a long way in helping you meet your weight and health goals, especially if you swap them in for refined fat in processed foods and fast food.
Green tea
Okay, this one isn’t technically a food, but the drink deserves mentioning. “It contains a powerful antioxidant called epigallocatechin gallate (EGCG), which can naturally boost GLP-1,” says Younkin. Specifically, EGCG and other polyphenol antioxidants in green tea feed Akkermansia muciniphilia, and the gut bacteria “in turn helps to stimulate the release of our own GLP-1,” says Ashley Koff, RD, author of Your Best Shot: The Personalized System for Optimal Weight Health — GLP-1 Shot or Not.
On top of that, these green tea compounds have an appetite-suppressing impact. They also temporarily speed up overall fat burn by up to 35 percent. And a Tufts University study found that antioxidants in four daily cups of green tea seem to “ignite” belly fat, helping us burn off lots more of the jiggle around our middles than if we sipped diet soft drinks. Says Hamrick: “I recommend two to three cups of green tea daily.”
How many servings of GLP-1 foods should I eat?
Hamrick recommends aiming for five servings of colorful produce a day. And make sure you’re getting quality lean protein, fiber and healthy fats at most settings. Your body should respond by naturally lowering hunger and cravings and automatically moving toward a healthy weight!
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