The rise of injectable weight-loss drugs such as ozmpic (semglutide) and munjaro (tirzepetide) has changed how obesity is managed in recent years.

Originally designed for type 2 diabetes, these drugs have now gained fame for their intensive effect on body weight, so global demand has reduced supply.

But what if food can offer some similar benefits?

It turns out, the diet strategy cannot only complement these drugs, they can also copy them.

What do these drugs really do

Semaglutide and tirzepetide belong to a square of drugs that mimic the intestine hormones, GLP -1 (Glucagon -like peptide -1) and, in the case of tirzepetides, GIPs (glucose -dependent insulinotropic polypeptides).

These hormones regulate appetite, blood sugar and digestion.

“These drugs slow down digestion and pull the spirit of perfection prolonged,” Mary J, an assistant lecturer at the University of Toronto. Scorbout Kos wrote in the conversation.

“As a result, it stops eating ‘hormones, which naturally survives for a few minutes, can remain active in the body for the whole week,” Scorboutcos wrote.

This long sense of satisfaction means that people naturally eat less, which reduces weight over time. But for those looking for drug-free option, there is good news.

Diet: A natural imitation?

According to clinical nutritionist Neeranjana Singh, while the food lab-engineer cannot repeat the powerful effects of drugs, it can ignite the same hormonal routes in the right direction.

“Diet strategies can mimic the drug. They may not be so powerful, but they certainly provide a safe, more durable option,” the expert said.

So can food and eating habits help improve your body’s natural GLP -1 levels?

Fiber helps with perfection

The fiber tops the list. “It stimulates the level of GLP-1 and increases its release,” Neeljana explained.

what to eat? Vegetables (especially leafy greens), whole grains (such as oats, brown rice, quinoa), legumes (chickpeas, lentils, renal legumes), seeds (chia, sun, sunflower) can help with it.

Soluble fiber found in oats and beans make a gel -like substance in the intestine, slows down digestion and helps you feel longer like medications.

A study has shown that GLP-1 may increase by having an avocado with your breakfast, especially when it is combined with a carb food.

Nuts that are high in both fiber and monounsaturated fat, such as pistachios, are also shown to increase GLP -1 level.

Protein: to provide satisfaction

Protein -rich foods are known to promote satisfaction and reduce crawings. They also help balance blood sugar levels, which affects appetite.

what to eat:

Lean meat (chicken, turkey)

Eggs

Plags and pulses

Low fat dairy

Plant protein (tofu, temperature)

Adding protein to food can improve GLP-1 secretion, especially when combined with high-fiber foods.

Bitter Food

Bitterness may not be everyone’s favorite taste, but according to Neeljana, hidden metabolic benefits.

what to eat:

• Bitter gourd (bitter gourd)
• Fenugreek
• Green leafy vegetables
• Citrus peel zest (eg lemon or orange peel)

These foods stimulate receptors in the intestine that are associated with GLP -1 release, which support both satisfaction and blood sugar control.

Fermented foods

Ferred foods can increase intestine health by improving microbial diversity.

A healthy intestine microbiom is rapidly associated with better metabolic control and even GLP -1 stimulation.

what to eat:

• Curd
• Kefir
• Soccercrat
• Kimchi
• Homemade pickle (low salt)

Polyphenol-rich foods

Polyphenols plant is compounds found in dark foods and have been shown to affect hormone release and improve insulin sensitivity.

what to eat:

• Berries (blueberry, blackberry, strawberry)
• red cabbage
• Purple sweet potato
• Dark chocolate (in moderation)
• Green tea

This is not just what you eat, but how

Neeljana emphasized that eating food time, order and eating desires contribute to the effectiveness of these diet strategies.

First eat fiber and protein, then to slow the glucose spike to carbohydrates.

Eat slowly and chew well, giving your time to send satisfaction signal to your brain.

Avoid distractions like screens during meals to promote mindfulness.

Leave food, especially snacks, which can affect the hormones of appetite for the rest of the day.

Go further, eat with your mind

Physical activity also plays a major role in promoting natural GLP -1 levels.

Even fast walking can help improve insulin sensitivity and support weight loss.

According to scourboutakos, the following strategies are important for those who are trying to lose weight without any prescription:

• Have breakfast
• Try to make breakfast the biggest food of the day (or at least load your day as much as possible)
• Aim to eat at least one fiber food in every meal
• Make olive oil a diet staple
• You keep that sequence in mind to consume protein and vegetables before carbohydrates,
• Snack on nuts
• Chew your food
• eat slowly

While semaglutides and tirzepatides are undoubtedly effective and powerful, a diet rich in fiber and protein along with physical activity can help those who want to avoid medication.