Foods & Methods That May Help You Lose Weight Like GLP-1 Drugs

As GLP-1 drugs grow in popularity for weight loss, you may wonder why these drugs seem to be so effective and whether or not you may be able to find the same results with something that doesn't require a prescription.

We've compiled a list of some foods and methods that have similar satiating effects for most individuals similar to how GLP-1 drugs restrain your appetite.

How Do GLP-1 Drugs Work?

GLP-1 drugs, also referred to as GLP-1 receptor agonists, like Ozempic are typically injectable glucose-lowering medications.

Initially, these drugs were developed to treat type 2 diabetes but have received a lot of attention for helping individuals lose weight. These drugs mimic a process that occurs in the body when a glucagon-like peptide (GLP) is released by your intestines soon after eating food.

This causes a reaction in the pancreas, which causes the release of insulin, which helps your body process glucose into energy.

While there is ongoing research on how GLP-1 drugs impact our bodies and help individuals lose weight, it is understood that these drugs help to make individuals feel fuller faster when eating. These drugs act on the brain and stomach to reduce hunger and make you feel full longer by delaying the emptying of the stomach after eating.

Foods That Help You Feel Full For Longer

There are a number of foods that may have a similar effect on your stomach as GLP-1 drugs. Fibrous foods or foods with healthy fats can go a long way in reducing your calorie intake while keeping you feeling full:

• Oats and barley are both whole grains that contain a type of fiber that can delay gastric emptying, which as discussed above can help you feel full longer.
• Beans and lentils are very high in protein and fiber, which can help lower blood sugar levels and help you feel full for longer. They are also very versatile ingredients that can be used in a variety of way.
• It may be surprising, but some research has shown that eggs impact caloric intake, especially in adult men. A study published in the National Library of Medicine found that those who ate eggs for breakfast reduce their overall caloric consumption for the day as compared to those who had a bagel breakfast.
• Avocados are rich in what are often called "healthy fats," including monounsaturated and polyunsaturated fats. They are considered heart healthy and are rich in fiber, leading to slower digestion and feeling fuller for longer.
• The fatty acids and high-quality protein found in fish can help regulate your appetite similar to the other foods on this list. Another study in the National Library of Medicine found that the omega-3 fatty acids in fish helped individuals on a calorie-restricted diet feel less hungry after their meals.

Additional Tips to Control Hunger

Beyond the foods you eat, there are many other strategies you could try to help yourself feel fuller after you eat and control the amount you eat as well as be more mindful.

We've developed six tips to get you started on and sticking to a diet plan that will help you not only improve your nutrition but also determine your goals and keep you on track.