How to boost GLP-1 naturally for weight loss without semaglutide drugs like Ozempic and Wegovy

Although semaglutide medicines such as Ozempic and Wegovy have become widely used for weight loss, survey data indicates that most people would still rather lose weight without taking medication.

For anyone who wants to avoid drugs, evidence suggests there are particular nutrients and eating patterns that can, to a degree, reproduce some of the same effects seen with semaglutides.

Higher intakes of fibre and monounsaturated fats (from foods such as olive oil and avocados) - along with when you eat, the sequence you eat foods in, how quickly you eat and even how much you chew - can encourage the body to produce more of the hormone that underpins semaglutide’s effects.

In my work as a family doctor (GP) with a PhD in nutrition, I interpret new nutrition research and turn it into practical dietary advice for patients. A science-led, strategic approach to weight loss is not only more effective than old-fashioned calorie counting, it also taps into the same biological pathways that have made popular weight-loss medicines so effective.

Semaglutide treatments act by boosting levels of GLP-1 (glucagon-like peptide 1), a satiety hormone that slows digestion and helps us feel full. At the same time, they reduce levels of an enzyme known as DPP-4, which normally switches off GLP-1.

The result is that this natural “stop eating” signal - which typically lasts only a few minutes - can be sustained for an entire week. That creates a longer-lasting, just-finished-eating sense of fullness, which reduces food intake and, over time, supports weight loss.

Even so, drugs are not the only route to higher GLP-1.

What you eat

Fibre - mainly found in beans, vegetables, whole grains, nuts and seeds - is the standout nutrient known to meaningfully increase GLP-1. When the trillions of bacteria in the gut ferment fibre, they produce byproducts called short chain fatty acids, which in turn trigger GLP-1 production.

This helps explain why fibre intake is among the strongest predictors of weight loss, and why studies have shown that higher fibre can support weight loss even without restricting calories.

Monounsaturated fats - present in olive oil and avocado oil - can also elevate GLP-1. In one study, GLP-1 rose more after eating bread with olive oil than after eating bread with butter. Importantly, though, bread eaten with fat of any kind (whether butter or even cheese) increases GLP-1 more than bread on its own.

Another study found that adding an avocado to a breakfast bagel increased GLP-1 more than eating the bagel alone. Nuts that provide both fibre and monounsaturated fats, such as pistachios, have likewise been shown to raise GLP-1.

How you eat

But foods and nutrients are only part of the picture. GLP-1 illustrates that it’s not only what you eat that matters - it’s also how you eat it.

Research suggests meal sequence - the order you eat different foods - can change GLP-1 responses. Having protein (such as fish or meat) before carbohydrates (such as rice) produces higher GLP-1 than eating carbohydrates before protein. Eating vegetables before carbohydrates appears to have a similar effect.

Timing matters too, because GLP-1, like other hormones, follows a circadian rhythm. The same meal eaten at 8 am prompts a stronger GLP-1 release than when eaten at 5 pm.

That may be one reason the old saying “eat breakfast like a king, lunch like a prince and dinner like a pauper” aligns with evidence: greater weight loss has been observed when breakfast is the largest meal of the day and dinner is the smallest.

How quickly you eat can also make a difference. One study showed that eating ice cream over 30 minutes led to a significantly higher GLP-1 level than eating the same ice cream over five minutes. However, studies focused on blood sugar suggest that when vegetables are eaten first, eating speed becomes less critical.

Chewing appears to play a role as well. In one study, eating shredded cabbage increased GLP-1 more than drinking pureed cabbage.

Not as potent as medication

Although particular foods and eating habits can raise GLP-1 naturally, the increase is much smaller than what medications can achieve. One study examining GLP-1 increases from the Mediterranean diet reported a peak GLP-1 level of about 59 picograms per millilitre of blood serum.

By contrast, the Ozempic product monograph states that the lowest dose results in a GLP-1 level of 65 nanograms per millilitre (one nanogram = 1,000 picograms). In other words, medicines lift GLP-1 by more than one thousand times compared with diet.

Even so, when looking at long-term disease risk - such as heart attacks - the Mediterranean diet reduces the risk of cardiac events by 30 per cent, outperforming GLP-1 medicines, which reduce risk by 20 per cent. Weight loss may be quicker with medication, but for overall health, dietary approaches are superior to medications.

For people aiming to lose weight without a prescription, the following strategies matter:

• Eat breakfast
• Try to make breakfast the largest meal of the day (or at least frontload your day as much as possible)
• Aim to include at least one fibre-rich food at every meal
• Make olive oil a staple in your diet
• Pay attention to food order - eat protein and vegetables before carbohydrates
• Snack on nuts
• Chew your food
• Eat slowly

Natural ways to increase GLP-1 may not match the strength of medication, but they offer a drug-free path to weight loss and healthier eating.

Mary J. Scourboutakos, Adjunct Lecturer in Family and Community Medicine, University of Toronto

This article is republished from The Conversation under a Creative Commons licence. Read the original article.