Natural Ways to Boost GLP-1: Weight Loss Without Ozempic or Wegovy
While GLP-1 injections like Ozempic and Wegovy are rising in popularity, experts reveal food-based strategies to naturally enhance this hormone and achieve lasting weight loss—without medications.
Watan-Despite the rising popularity of weight loss injections like Ozempic and Wegovy, recent surveys indicate that most people still prefer to lose weight naturally—without relying on drugs or injections.
These injections work by increasing the levels of a hormone called GLP-1 (glucagon-like peptide-1), which promotes a sense of fullness by slowing digestion. At the same time, they reduce levels of an enzyme called DPP-4 that deactivates GLP-1.
As a result, a hormone that typically lasts just a few minutes remains active for up to a week, creating a nearly constant feeling of satiety after meals—leading to reduced food intake and weight loss.
However, medications aren’t the only way to boost GLP-1.
In an interview with Science Alert, U.S. nutritionist Mary Skorbutakos shared several natural strategies to raise GLP-1 levels and mimic the effects of weight-loss injections.
1. Eat More Fiber-Rich Foods
Skorbutakos explains that fiber—found in beans, vegetables, whole grains, nuts, and seeds—is one of the most effective nutrients for boosting GLP-1.
“When fermented by the trillions of gut bacteria in our intestines, fiber produces short-chain fatty acids, which stimulate GLP-1 production,” she said.
This may explain why fiber is such a powerful weight-loss tool—even without calorie restriction.
2. Include Healthy Fats
She also recommends monounsaturated fats—found in olive oil and avocados—as another way to naturally raise GLP-1.
Studies show GLP-1 levels are higher after eating bread with olive oil than with butter. Similarly, avocado paired with bread at breakfast raised GLP-1 more than bread alone.
Fiber- and fat-rich nuts like pistachios also showed promising effects.
3. Change the Order of Food
Meal composition matters. Studies suggest eating protein (like fish or meat) before carbs (like rice) raises GLP-1 more than the reverse.
Eating vegetables before carbs also offers similar benefits.
4. Eat Earlier in the Day
Like many hormones, GLP-1 follows a circadian rhythm.
Skorbutakos notes that a meal at 8 a.m. triggers more GLP-1 than one at 5 p.m.
This supports the saying: “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”
5. Slow Down and Chew
Skorbutakos highlights that eating slowly boosts GLP-1.
For example, taking over 30 minutes to eat ice cream results in higher hormone levels compared to consuming it in 5 minutes.
Also, chewing food (rather than blending or mashing it) was shown to significantly raise GLP-1.
While natural methods may not match the dramatic effects of Ozempic or Wegovy, they offer a drug-free approach to sustainable weight loss and healthier eating. These science-backed tips can be integrated into daily life to improve appetite regulation and overall well-being—without the need for injections.
