Karen Geary looks at how we could all replicate the effects of the trendy weight loss drugs, but without medication or its potential side effects
I wish it were easier …’
Someone said this to me the other day – she is a lifelong dieter and struggling: a common reaction to dieting. For some, it can be really hard. In my opinion, 80 per cent of weight loss is about mental effort. If it were easy, people wouldn’t need people like me!
A good friend of mine has just lost five stone (70 lbs/32kg) on Mounjaro (Tirzepatide). He told me it was the first time in his life he had an “off switch” in his brain when it came to eating, which intrigued me.
For him, it was either Mounjaro or resigning himself to diabetes, heart disease and possibly cancer. In this case, taking medication was probably the best thing he could do for his health, as he couldn’t stick to a normal diet.
But we’re starting to hear that the new weight loss ‘wonder drugs’ have unwanted side effects for some – and perhaps you’re wondering whether it’s possible to mimic the effects of these drugs through food and supplements.
It turns out that you can … but first, it’s important to understand exactly how these medications work.
The science bit
Peptide-1 (GLP-1) and glucose-dependent insulinotropic polypeptide (GIP) are hormones naturally released by the gut that impact our insulin (another hormone). Ozempic and Wegovy are GLP-1 agonists, while Mounjaro is both a GLP-1 and GIP agonist.
These drugs mimic the effects of the hormones: they started out as treatments for Type 2 diabetes (T2D) by stimulating insulin release and inhibiting glucagon. They have since evolved into powerful weight loss tools.
These medications slow gastric emptying, making you feel fuller for longer and reduce appetite by acting on the brain’s hunger signals. While the exact mechanism isn’t fully understood, this combination makes them effective for both blood sugar control and weight loss.
How to mimic GLP-1 naturally
There are key strategies to naturally stimulate GLP-1, primarily through increasing protein and fibre intake, both of which promote satiety and reduce overall calorie consumption:
- Protein plays a crucial role in maintaining muscle mass and keeping you full longer. It is also recognised as a natural stimulator of
GLP-1. Incorporating a palm-sized portion of protein at every meal, whether animal- or plant-based, should be a staple of any diet. High-protein diets also help regulate appetite by influencing hunger hormones like ghrelin. Lean protein sources such as chicken, fish, tofu and legumes can help preserve muscle during weight loss and stabilise blood sugar levels. - Fibre is nature’s appetite suppressant! It is a powerful tool for managing hunger and improving digestion. A diet rich in high-fibre foods like vegetables, fruits, whole grains and legumes helps control blood sugar, lower cholesterol and prevent overeating by stabilising energy levels.
Additionally, certain foods like avocado, cinnamon, curcumin, eggs, green tea and rosemary are natural GLP-1 boosters. - Your gut microbiome plays a significant role in regulating GLP-1 production. Specific gut bacteria ferment dietary fibre into short-chain fatty acids (SCFAs), which stimulate the secretion of GLP-1 from intestinal cells. This process helps regulate blood sugar and appetite, promoting insulin release and reducing hunger.
Basically, a healthy, diverse gut microbiome can optimise GLP-1 activity, improving metabolic health and supporting weight loss. - Fats, especially omega-3 fatty acids, are commonly found in oily fish like salmon and mackerel. Omega-3s support GLP-1 secretion by reducing inflammation and improving insulin sensitivity, which can enhance appetite regulation and glucose metabolism.
- Fermented foods such as plain kefir and yogurt may enhance GLP-1 secretion due to their positive effects on the gut microbiome.
Supplements
Several supplements can mimic the effects of GLP-1 agonists, but I typically recommend them on a case-by-case basis as some may interact with medications. However, soluble fibres like glucomannan (konjac) or psyllium are generally safe. These fibres absorb water, swell in the stomach, slow digestion and prolong feelings of fullness. Always follow instructions carefully, particularly regarding water intake, and take them at least two hours away from medications to avoid interference.
Already on weight loss medication?
Muscle loss is a common issue during rapid weight loss, so it’s essential to get plenty of protein – at least 1 to 1.5 grams per kilo of body weight during active weight loss. As your physician tapers the medication, appetite often returns, but remember it’s possible to continue mimicking GLP-1 agonists through food:
High-fibre foods: Aim for at least 30g of vegetables a day to delay gastric emptying.
Fermented foods: Continue incorporating plain kefir and yogurt to enhance GLP-1 secretion.
Omega-3s: Ensure you eat oily fish regularly.
Protein: Focus on a protein-rich breakfast, as it’s often the hardest meal to get right.
Looking ahead
GLP-1 agonist medications are becoming a key solution for both diabetes and obesity, with ongoing research exploring additional benefits beyond weight loss. However, concerns about potential side effects are also being studied.
As the science develops, these medications may play an even larger role in managing metabolic health and aren’t going away anytime soon.
In the meantime, whether you choose weight loss medication or natural alternatives, the long-term advice remains the same: focus on a balanced diet which is rich in protein, fibre and healthy fats.
Whatever path you choose, sustainable habits will ultimately determine your success.
