The expert revealed a way to simulate the effects of Ozempic without drugs

Despite the popularity of semaglutide drugs such as Ozempic and Wegovy for weight loss, surveys show that most people still prefer to lose weight without using drugs.

For those who prefer a drug-free approach to weight loss, studies show that certain nutrients and dietary strategies can naturally mimic the effect of semaglutides.

Increasing the consumption of fiber and monounsaturated fats (in olive oil and avocado), as well as the time of day when products are eaten, the order in which the products are eaten, the rate of consumption and even chewing - can naturally stimulate the increased production of the same hormone that is responsible for the effect of semaglutide preparations.

As a family doctor with a doctorate in nutrition, I translate the latest nutrition science into dietary recommendations for my patients. The strategic approach to weight loss, based on the latest science, not only surpasses the outdated calorie count, but also uses the same biological mechanisms that are responsible for the success of popular weight loss drugs.

Semaglutide preparations work by increasing the level of a hormone called GLP-1 (glucagon-like peptide 1), a saturation signal that slows down digestion and makes us feel full. These drugs also simultaneously reduce the level of an enzyme called DPP-4, which inactivates GLP-1.

As a result, this hormone "stop eating", which naturally survives only a few minutes, can survive a whole week. This provides a semi-permanent, freshly eaten feeling of satiety, which therefore leads to a decrease in food intake and, ultimately, to weight loss.

However, drugs are not the only way to increase GLP-1 levels.

What are you eating?

Fiber, mainly found in beans, vegetables, whole grains, nuts and seeds, is the most noticeable nutrient that can significantly increase the level of GLP-1. When fiber is fermented by trillions of bacteria that live in our intestines, the resulting by-product, called short-chain fatty acids, stimulates the production of GLP-1.

This may explain why fiber consumption is one of the strongest predictors of weight loss and has been shown to allow you to lose weight even in the absence of calorie restriction.

Monounsaturated fats found in olive oil and avocado oil are another nutrient that increases GLP-1. One study showed that GLP-1 levels were higher after eating bread and olive oil compared to bread and butter. Although, in particular, bread consumed with any kind of fat (whether from butter or even cheese) increases GLP-1 more than one bread.

Another study showed that having an avocado next to a bagel for breakfast also increases the level of GLP-1 more than eating a bagel alone. It has also been shown that nuts high in fiber and monounsaturated fats, such as pistachios, increase GLP-1 levels.

How do you eat?

However, specific foods and nutrients that affect GLP-1 levels are only half the story. GLP-1 is a good example of how important is not only what you eat, but also how you eat it.

Studies show that the sequence of food intake - the order in which products are consumed - can affect GLP-1. The consumption of protein, such as fish or meat, before carbohydrates, such as rice, leads to a higher level of GLP-1 compared to the consumption of carbohydrates before protein. Eating vegetables before carbohydrates has a similar effect.

The time of day also matters because, like all hormones, GLP-1 follows a circadian rhythm. Food eaten at 8 a.m. stimulates a more pronounced release of GLP-1 compared to the same meal at 5 p.m.

This may partially explain why the old saying "breakfast like a king, lunch like a prince and dinner like a beggar" is supported by evidence that shows great weight loss when breakfast is the biggest meal of the day and dinner is the smallest.

The speed of food can also make a difference. It has been shown that eating ice cream for more than 30 minutes gives a significantly higher level of GLP-1 compared to eating ice cream for five minutes. Nevertheless, studies examining the reactions to blood sugar levels have shown that if vegetables are eaten first, the speed of eating becomes less important.

Even chewing matters. One study showed that eating crushed cabbage increased GLP-1 more than eating cabbage puree.

Not as powerful as medicines

While certain foods and dietary strategies can increase GLP-1 naturally, the magnitude is much less than what is achievable with medication. One study of the effect of the Mediterranean diet on the increase of GLP-1 demonstrated a peak level of GLP-1 of about 59 picograms per milliliter of blood serum.

The product monograph for Ozempic reports that the lowest dose gives a GLP-1 level of 65 nanograms per milliliter (one nanogram = 1000 picograms). Thus, drugs increase GLP-1 more than a thousand times higher than diet.

However, when comparing the long-term risk of diseases such as heart attacks, the Mediterranean diet reduces the risk of cardiac events by 30 percent, surpassing GLP-1 drugs, which reduce the risk by 20 percent. While weight loss will always be faster with medication, dietary approaches are superior to medication for general health.

Although natural approaches to increasing GLP-1 may not be as powerful as drugs, they provide an over-the-counter approach to weight loss and healthy eating.