IT feels like everyone is talking about – or taking – weight loss medications like Wegovy or Mounjaro.
The jabs have completely upended how we think about about weight loss, but they’re not the only effective way to slim down.
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It’s not possible for diet alone to directly replicate the effects of weight loss jabs.
But research suggests that upping your intake of key foods – and paying attention to the time of day and order you eat them – may naturally stimulate production of the same hormone responsible for the effects of these blockbuster drugs.
The key is replicating what experts describe as the “just-eaten sensation of fullness”.
“For those preferring a drug-free approach to weight loss, research shows that certain nutrients and dietary strategies can naturally mimic the effects of semaglutides,” Mary Scourboutakos, adjunct lecturer in family and community medicine at the University of Toronto, said.
Though Ozempic is often used as a catch-all term for weight loss medications, the drug – whose active ingredient is semaglutide – is actually prescribed to treat type 2 diabetes and has the added benefit of making users lose weight.
Its manufacturer Novo Nordisk later released a higher dose of semaglutide under the brand name Wegovy to treat obesity.
Wegovy and Ozempic are in a class of drugs called glucagon-like peptide-1 receptor agonists (GLP-1 RA).
They work by mimicking the GLP-1 hormone produced naturally by your gut when you eat food, which signals to the brain that you’re full and prevents you from overeating.
“These drugs also simultaneously decrease levels of an enzyme called DPP-4, which inactivates GLP-1,” Dr Scourboutakos wrote in The Conversation.
“As a result, this ‘stop eating’ hormone that naturally survives for only a few minutes can survive for an entire week.
“This enables a semi-permanent, just-eaten sensation of fullness that consequently leads to decreased food intake and, ultimately, weight loss.”
According to the expert, “medications aren’t the only way to raise GLP-1 levels”.
She outlined diet changes that could have that effect – though she noted that diet won’t trigger weight loss as fast or as powerfully as medication.
1. Fibre at every meal
“Fibre is the most notable nutrient that can significantly increase GLP-1,” Dr Scourboutakos said.
“When fibre is fermented by the trillions of bacteria that live in our intestines, the resultant byproduct, called short chain fatty acids, stimulates the production of GLP-1.”
This may explained why eating more fibre has been shown to trigger weight loss “even in the absence of calorie restriction”, the expert said.
Everything you need to know about fat jabs
Weight loss jabs are all the rage as studies and patient stories reveal they help people shed flab at almost unbelievable rates, as well as appearing to reduce the risk of serious diseases.
Wegovy – a modified version of type 2 diabetes drug Ozempic – and Mounjaro are the leading weight loss injections used in the UK.
Wegovy, real name semaglutide, has been used on the NHS for years while Mounjaro (tirzepatide) is a newer and more powerful addition to the market.
Mounjaro accounts for most private prescriptions for weight loss and is set to join Wegovy as an NHS staple this year.
How do they work?
The jabs work by suppressing your appetite, making you eat less so your body burns fat for energy instead and you lose weight.
They do this my mimicking a hormone called GLP-1, which signals to the brain when the stomach is full, so the drugs are officially called GLP-1 receptor agonists.
They slow down digestion and increase insulin production, lowering blood sugar, which is why they were first developed to treat type 2 diabetes in which patients’ sugar levels are too high.
Can I get them?
NHS prescriptions of weight loss drugs, mainly Wegovy and an older version called Saxenda (chemical name liraglutide), are controlled through specialist weight loss clinics.
Typically a patient will have to have a body mass index (BMI) of 30 or higher, classifying them as medically obese, and also have a weight-related health condition such as high blood pressure.
GPs generally do not prescribe the drugs for weight loss.
Private prescribers offer the jabs, most commonly Mounjaro, to anyone who is obese (BMI of 30+) or overweight (BMI 25-30) with a weight-related health risk.
Private pharmacies have been rapped for handing them out too easily and video calls or face-to-face appointments are now mandatory to check a patient is being truthful about their size and health.
Are there any risks?
Yes – side effects are common but most are relatively mild.
Around half of people taking the drug experience gut issues, including sickness, bloating, acid reflux, constipation and diarrhoea.
Dr Sarah Jarvis, GP and clinical consultant at patient.info, said: “One of the more uncommon side effects is severe acute pancreatitis, which is extremely painful and happens to one in 500 people.”
Other uncommon side effects include altered taste, kidney problems, allergic reactions, gallbladder problems and hypoglycemia.
Evidence has so far been inconclusive about whether the injections are damaging to patients’ mental health.
Figures obtained by The Sun show that, up to January 2025, 85 patient deaths in the UK were suspected to be linked to the medicines.
Foods like beans, vegetables, whole grains, nuts and seeds are rich in the nutrient.
You should be aiming to add at least one fibre-rich food to every meal, Dr Scourboutakos noted.
Reema Pillai, dietitian at Dietitian Fit, previously shared fibre-rich breakfasts to start the day with – from overnight oats to egg muffins.
2. Add in healthy fats
Another nutrient that can naturally raise levels of GLP-1 in you are monounsaturated fats, which are found in olive oil and avocado oil.
“One study showed that GLP-1 levels were higher following the consumption of bread and olive oil compared to bread and butter,” Dr Scourboutakos said.
“Another study showed that having an avocado alongside your breakfast bagel also increases GLP-1 more so than eating the bagel on its own.”
3. Snack smart
Another way to get a dose of healthy fats is through snacking on nuts.
“Nuts that are high in both fibre and monounsaturated fats, like pistachios, have also been shown to raise GLP-1 levels,” Dr Scourboutakos said.
4. Order matters
When it comes to stimulating GLP-1 hormones in your gut, it’s not just about what you’re eating – how you’re eating also matters.
If you’ve got protein like fish or meat on your plate, as well as carbohydrates like rice, you should go for the protein source first, Dr Scourboutakos advised.
This will help release more of the fullness hormone, according to studies.
“Eating vegetables before carbohydrates has a similar effect,” the expert added.
4. Most important meal of the day
You should be making your breakfast the largest meal of your day, according to Dr Scourboutakos.
“Time of day also matters, because like all hormones, GLP-1 follows a circadian rhythm,” the expert went on.
“A meal eaten at 8am stimulates a more pronounced release of GLP-1 compared to the same meal at 5pm.
“This may partly explain why the old saying “eat breakfast like a king, lunch like a prince and dinner like a pauper” is backed by evidence that demonstrates greater weight loss when breakfast is the largest meal of the day and dinner is the smallest.”
5. Slow it down
Finally, pay attention to the pace of your eating.
If you’re wolfing down your meals, it makes sense that you might eat more than you need.
But according to Dr Scourboutakos, eating slower can result in higher GLP-1 levels.
“Eating ice cream over 30 minutes has been shown to produce a significantly higher GLP-1 level compared to eating ice cream over five minutes,” she said.
“Even chewing matters. One study showed that eating shredded cabbage raised GLP-1 more than drinking pureed cabbage.”
The NHS 12-step plan to help you lose weight
FROM faddy diets to dodgy detoxes – most of us have heard it all before when it comes to weight loss.
But burning fat can be easy and mostly free.
In fact, the NHS has a whole load of medically-approved tips for weight loss and shedding body fat once and for all…
- Don’t skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. - Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. - Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. - Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone. - Drink lots of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. - Eat high fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils. - Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. - Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full. - Don’t ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance. - Don’t stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice. - Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain. - Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.
