Weight loss medications like Ozempic have recently gained popularity due to their ability to promote weight loss, which can primarily be attributed to their appetite suppressant effects. Ozempic belongs to a class of drugs called GLP-1 receptor agonistswhich mimic the hormone GLP-1. This slows gastric emptying and sends satiety signals to the brain. Basically, this means that food stays in the stomach longer and tells the brain that you are full and don’t need more food. This leads to lower calorie consumption and, eventually, weight loss.
But did you know that certain foods can naturally activate similar pathways, helping you feel full longer and curbing your appetite? We’ve rounded up nine foods that act as weight loss drugs. They help you better manage your appetite, making it easier to control hunger and stick to your weight loss goals.
Oats

Oats are full of soluble fiber, especially beta-glucanwhich helps slow digestion and increases satiety. By forming a gel-like substance in the stomach, oats delay gastric emptying, keeping you full longer. This mimics the way GLP-1 drugs prolong the digestion process, reducing the frequency and intensity of hunger.
Needless to say, starting your day with a hearty bowl of oatmeal will help you feel more satisfied throughout the day.
Greek yogurt


Greek yogurt is a high-protein, filling snack that promotes satiety and reduces hunger. Protein takes longer to digest than carbohydrates, which helps reduce appetite. Research also suggests that the protein can increase natural GLP-1 secretionwhich reinforces the feeling of satiety.
Choose plain, unsweetened Greek yogurt for maximum protein and minimal added sugars, and top with nuts and fresh berries.
Lenses


Lentils are high in fiber and protein, both of which promote weight loss by promoting satiety and stable blood sugar levels. The fiber in lentils slows digestion, mimicking the effect of GLP-1 drugs. The protein content in lentils also helps trigger satiety hormones, making them a great plant-based option to help control appetite.
Add lentils to pasta dishes and soups for a satisfying meal.
Apples


Apples contain pectina type of soluble fiber that expands in the stomach and delays digestion. Eating an apple before a meal can help reduce your overall calorie intake by helping you feel full faster. The natural sweetness of apples can also satisfy cravings, making them a great snack for controlling hunger.
Pair your apple with a protein or healthy fat like a hard-boiled egg or a handful of almonds for an even more satisfying snack!
Lawyer


Avocados are high in healthy fats and fiber, both of which help with satiety. The monounsaturated fats in avocados delay gastric emptying, which can keep you feeling full between meals. Additionally, studies show that eating healthy fats stimulates the release of GLP-1promoting fullness. Try starting your morning with avocado toast or add avocado with salt and pepper as a side to your meal.
Barley


Like oats, barley is another whole grain with high levels of beta-glucan fiber. This type of fiber increases GLP-1 production and slows digestion, promoting appetite control and prolonged satiety.
Replacing refined grains with barley in dishes like soups and salads can help reduce calorie intake and improve satiety.
Chia Seeds


Chia seeds are a fibrous superfood, swelling up to 10 times their size in water. When you eat them, they absorb fluid and expand in the stomach, physically filling you up and slowing digestion. This is similar to how GLP-1 drugs delay gastric emptying.
Just one tablespoon of chia seeds added to yogurt, smoothies, or oatmeal can help you feel fuller for hours.
Eggs


Eggs are another protein-rich food that promotes satiety by increasing levels of satiety hormones, including GLP-1. Studies show that people who eat eggs for breakfast feel more satisfied and consume fewer calories throughout the day than those who eat high-carb breakfasts like bagels or pastries.
Including eggs in your meals can help control hunger and promote weight loss.
Dark green vegetables


Dark leafy greens like kale, spinach, and Swiss chard are nutrient-dense, high in water, and high in fiber, helping to fill you up without adding a lot of calories. Fiber slows digestion, and the bulk of these greens activates stretch receptors in the stomach, which signal satiety to the brain.
Pairing your dark leafy greens with a lean protein like salmon or grilled chicken can help round out the meal and provide balanced nutrients.
If you’re looking to support your weight loss efforts naturally, these foods can be a valuable part of your diet to help you better manage your appetite. While they don’t replace the power of weight-loss medications, incorporating foods that mimic the effects of GLP-1 can help reduce cravings and promote satiety, making it easier to stay on track.
Gillean Barkyoumb, MS, RDN
Gillean is a media dietitian with over a decade of experience working with brands across television, content creation and consulting. Learn more about Gillean
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