Weight-loss drugs like Ozempic have become increasingly popular due to their ability to aid in weight loss by suppressing appetite. These drugs belong to a class called GLP-1 receptor agonists, which mimic the hormone GLP-1. This hormone slows down the emptying of the stomach and sends signals to the brain that you are full, reducing the urge to eat. As a result, calorie intake decreases, leading to weight loss.
Interestingly, certain foods can naturally activate similar pathways in the body, helping to control appetite and support weight-loss goals. Here are nine foods that act like weight-loss drugs:
1. Oats:
Oats are rich in soluble fiber, specifically beta-glucan, which slows down digestion and increases satiety. The gel-like substance formed in the stomach by oats delays gastric emptying, keeping you full for longer periods. Starting your day with a bowl of oatmeal can help you feel satisfied throughout the day.
2. Greek Yogurt:
High in protein, Greek yogurt promotes satiety and reduces hunger. Protein takes longer to digest than carbohydrates, helping to curb appetite. Additionally, protein may stimulate the production of GLP-1, enhancing feelings of fullness.
3. Lentils:
Rich in fiber and protein, lentils support weight loss by promoting fullness and steady blood sugar levels. Fiber in lentils slows down digestion, mimicking the effects of GLP-1 drugs. Including lentils in dishes like pasta and soups can help control appetite.
4. Apples:
Apples contain pectin, a soluble fiber that expands in the stomach and delays digestion. Eating an apple before a meal can help reduce overall calorie intake by promoting a feeling of fullness. Apples can also satisfy cravings, making them an excellent snack choice.
5. Avocado:
High in healthy fats and fiber, avocados contribute to satiety. Monounsaturated fats in avocados delay gastric emptying, keeping you full between meals. Including avocados in your diet can help control hunger and support weight loss.
6. Barley:
Another whole grain rich in beta-glucan fiber, barley increases GLP-1 production and slows digestion, supporting appetite control and prolonged fullness. Substituting refined grains with barley in dishes can aid in reducing calorie intake.
7. Chia Seeds:
Chia seeds are a fiber superfood, expanding in water and filling up the stomach, slowing down digestion. Just one tablespoon of chia seeds added to yogurt, smoothies, or oatmeal can help you feel satisfied for hours.
8. Eggs:
High in protein, eggs increase levels of satiety hormones, including GLP-1. Studies show that individuals who consume eggs for breakfast feel more satisfied and consume fewer calories throughout the day. Including eggs in your meals can help control hunger and support weight loss.
9. Dark Leafy Greens:
Nutrient-dense, high in water content, and packed with fiber, dark leafy greens like kale and spinach help fill you up without adding many calories. Fiber slows digestion, and the volume of these greens activates stretch receptors in the stomach, signaling fullness to the brain. Pairing dark leafy greens with a lean protein source can provide a balanced meal and promote satiety.
Incorporating these foods into your diet can help naturally support your weight-loss efforts by reducing cravings and promoting satiety. While they may not replace the effectiveness of weight-loss medications, these foods can be a valuable addition to your meal plan to help you better manage your appetite and stay on track with your weight-loss goals.
By Gillean Barkyoumb, MS, RDN