Nature’s Ozempic: What and how you eat can increase levels of GLP-1 without drugs

Despite the popularity of weight loss drugs like Ozempic and Wegovy, surveys indicate that most people still prefer to lose weight without using medications. For those who opt for a drug-free method, studies suggest that specific nutrients and dietary tactics can replicate the effects of semaglutides naturally.

Increasing intake of fiber and monounsaturated fats (such as those in olive oil and avocados), along with factors like meal timing, food order, eating pace, and chewing, can naturally boost the production of the same hormone responsible for the effects of semaglutide drugs.

Semaglutide medications function by elevating levels of a hormone called GLP-1, which signals satiety, slows digestion, and induces a feeling of fullness. These drugs also reduce levels of an enzyme known as DPP-4, which deactivates GLP-1, allowing the hormone to persist longer in the body and promote reduced food intake and weight loss.

However, medications are not the sole means to raise GLP-1 levels. Consuming fiber-rich foods like beans, vegetables, whole grains, nuts, and seeds, as well as monounsaturated fats from sources like olive oil and avocados, can effectively increase GLP-1 production. Additionally, meal sequencing, timing, eating speed, and even chewing habits can impact GLP-1 levels.

While dietary strategies can enhance GLP-1 naturally, their effectiveness is considerably lower compared to medication-induced levels. Although medications lead to significantly higher GLP-1 levels, a Mediterranean diet has shown to reduce the risk of cardiac events more effectively than GLP-1 drugs. Despite the slower weight loss pace with dietary methods, they are deemed superior for overall health compared to medications.

For individuals aiming to lose weight without medication, it is recommended to prioritize breakfast, incorporate fiber-rich foods in every meal, include olive oil in the diet, pay attention to food order, consume protein and vegetables before carbohydrates, snack on nuts, chew food thoroughly, and eat slowly. While natural approaches may not match the potency of medications, they offer a drug-free path to weight loss and healthy eating.