WEIGHT loss drugs can sound like a magical quick fix to overeating and constant hunger pangs. But not everyone is eligible for the drugs, and lots wouldn’t opt for them even if they were.
Lots of us are still looking to blast some belly fat though, so what if we said you could mimic the meds, with none of the unpleasant side effects? The good news is there are simple ways to mimic fat jabs.
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With a few diet changes, you can mimic the effects of weight-loss injections without the nasty side effectsCredit: Getty
Yep, with just a few diet changes, you could swerve the headaches, nausea, constipation and diarrhoea the drugs can trigger, and still gain the health benefits of losing a few pounds.
First developed to treat type 2 diabetes, the medications – Wegovy and Mounjaro (available on the NHS) – are licensed for weight management for people living with obesity (BMI over 30), or those overweight (BMI of 27) with a weight related comorbidity, “like high blood pressure, high cholesterol or even knee osteoarthritis,” explains Dr Tom Curtis, Clinical Head of Obesity at Voy.
Ozempic is also prescribed to treat type 2 diabetes but is not licensed for weight loss in the UK.
They work by mimicking naturally occurring incretins – hormones, like GLP-1 – that tell your brain you’re full up.
“They reduce your minute-to-minute hunger drive,” says Dr Curtis.
“They also slow stomach emptying, so make you fuller for longer and can stabilise blood sugars.”
But certain foods can put the brakes on hunger like this too…
THE ‘NOZEMPIC’ DIET
“EVERYBODY creates GLP-1 after they eat, along with a whole swathe of other hormones that tell us we’re full and don’t necessarily need to carry on eating,” says Emily Lenoir, a registered associate nutritionist and behaviour change coach at Voy.
“There are a few foods that might increase the feeling of fullness, and that often is in relation to a slight peak in GLP-1.”
So, pop these in your basket when you next do a big shop…
1. MEAT FEAST
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Protein takes longer digest and seems to increase GLP-1 levels which will help support that feeling of fullness for longerCredit: Getty
CHICKEN, turkey, salmon, eggs… protein is your friend.
“Protein takes a little bit longer to digest; it stays in our stomach for longer,” says Lenoir.
“There also seems to be a slight increase in GLP-1 after eating protein.”
She adds: “If a quarter of your meals is coming from protein, which is often what we recommend, then you’re likely to have that meal stay in your stomach for a bit longer, and help support that feeling of fullness.”
Research from 2020 found that egg whites are particularly handy for GLP-1 release, so get boiling.
2. THE F-WORD
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Eating fibres in your meal will help slow digestion and make sure you feel fullerCredit: Getty
FIBRE helps slow digestion, ultimately making you feel fuller for longer.
“That comes from a variety of fruits and vegetables,” says Lenoir.
“If you’re getting a whole range of fibres – fermentable fibres (loved by good gut bacteria), and soluble fibres (which slow digestion) – in your meal, that will help slow digestion and make sure you’re feeling fuller.”
Insoluble fibre includes wholegrains like brown rice and wholegrain cereals, as well as leafy greens, nuts and seeds.
Soluble fibre, the best type for keeping you full, includes oats, lentils, beans, apples, pears and root vegetables.
It turns into a gel-like substance in the gut. Like fat jabs – but by different mechanism – this slows the rate at which food exits, keeping you fuller for longer.
Berries are incredibly fibre-rich, as are apples, broccoli, peas, beans and Brussels sprouts.
Some studies have found you can reduce glucose spikes, often caused by carbs, by eating your veg first, but Lenoir says not to worry about that too much.
“If you’re eating carbohydrates alongside lots of different foods, you’re likely to manage that quite well anyway,” she says.
And eating things separately isn’t always realistic.
“If you’re making Bolognese, you’re not going to split that up into your veggies, beef and then pasta,” says Lenoir.
3. OATS SO SIMPLE
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Overnight oats and homemade granola ticks all the boxes to help you feel fullerCredit: Getty
GO big on homemade granola and porridge for breakfast to curb hunger pangs through the day – oats are a soluble fibre.
A 2024 study in the Journal of Nutrition, led by University of Arizona, showed that beta-glucan, found in insoluble fibres like oats, barley and mushrooms, was the only type of fibre that helped mice lose weight by facilitating the release of GLP-1.
Lenoir says: “Oats are high in fibre and have some proteins.
“They tick all the boxes in that respect and definitely help people feel fuller.
“It’s important to also pair your meals so you’re having a bit of everything.
WHO IS ELIGIBLE FOR WEIGHT LOSS JABS ON THE NHS?
NHS eligibility for weight loss injections has expanded but still lags behind the number who could potentially benefit from taking them.
Wegovy, medical name semaglutide, is only available for weight loss through specialist weight management clinics.
Patients are typically expected to have tried other weight loss methods before getting a prescription.
They may be eligible if their body mass index (BMI) is higher than 30, or higher than 27 if they have a weight-related health condition such as high blood pressure.
Mounjaro, known as tirzepatide, is also available from GP practices but currently only to patients with a BMI of 40 or higher (or 37.5 if from a minority ethnic background) plus four weight-related health conditions.
The medicines are currently being rationed to the patients most in need.
NHS watchdog NICE estimates that more than three million Brits will ultimately be eligible.
The GLP-1 injections are prescribed separately by GPs for people with type 2 diabetes, and patients should discuss this with their doctor.
“Oats are the majority carbohydrates, so you want to pair that with some yogurt, berries, nuts and seeds on top, to give you that full variety.
“That can help you feel satisfied for a prolonged period, and stop that big peak and trough that can come from a higher carb meal.”
4. GO NUTS
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Having a handful of almonds or pistachios as a snack might increase your GLP-1 levels tooCredit: Getty
NUTS can divide a room – some people feel saintly snacking on them, but others are wary of eating too many for fear of getting fat.
However, a review from 2016 revealed almonds, pistachios, and peanuts might actually increase GLP-1 levels thanks to being packed with protein, fibre and healthy fats.
Lenoir says: “They’re shown to overall be quite beneficial if you’re adding a handful here and there, but obviously, if you were eating a huge amount, that might have an impact on your energy levels across a day.”
Too many could also impact your waistline, so keep portion sizes under control.
5. HOLY GUACAMOLE
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Avocados have a good level of fibre in them – and can also slash insulin levels while increasing GLP-1Credit: Getty
MILLENNIALS might get a lot of grief for how many avocados they eat, but it looks like they’re onto something.
A 2019 study by the Center for Nutrition Research at the Illinois Institute of Technology found the guacamole staple can slash insulin levels and increase GLP-1 levels, alongside peptide YY – another appetite-regulating hormone – when eaten in place of carbs.
Avocados also “have a really good level of fibre” in them, which helps with satiety, says Lenoir.
She adds: “But similarly [to nuts], it’s got fats in it, and fats are higher in energy per gram than other macronutrients.
“It’s important to consider your whole diet, and probably eating just avocado isn’t going to fit the bill.”
6. PICKLED
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Fermented foods are often dubbed ‘superfoods’ but could also curb your appetiteCredit: Getty
KEFIR, sauerkraut, yogurt, pickles and kimchi are all tasty fermented foods that could supercharge your appetite-curbing hopes.
“Fermented foods help improve the number of good gut microbiome species in your gut, and also sometimes act like fermentable fibres, which give us short chain fatty acids,” explains Lenoir.
“There’s some evidence to suggest that that can increase the level of GLP-1.
“If you have a better variety of gut microbiome then you’re likely to be able to manage hunger slightly better.”
CAN’T GET NO SATISFACTION
REMEMBER, what you’re eating is only part of the story.
“There’s two sides of hunger: You can feel physically hungry, but you can also feel unsatisfied because you simply aren’t including foods you enjoy,” says Lenoir.
This can actually lead to overeating, she warns: “Psychologically, that can increase things like cravings.”
So while not overly nourishing or hunger-busting, completely cutting out biscuits or chips could actually jeopardise your weight loss goals.
“I would never recommend people cut things out, it’s always about finding that balance of how to stay satisfied for as long as possible, but also having foods you really enjoy,” says Lenoir.
And whether you’re on weight loss medication, or trying to shed pounds in the traditional way, also avoid eating too little.
“What we really want to maximise is your health gain as you’re losing weight,” says Dr Curtis – that doesn’t happen if your diet becomes too restricted.
“That’s when we worry about undernutrition,” says Dr Curtis.
“I tell patients to make sure every calorie counts.”