Dr. Amir Khan, a well-known medical expert, has identified five everyday foods that can naturally mimic the effects of weight loss medications like Ozempic, which are commonly used for managing diabetes but also help with weight reduction. According to Dr. Khan, these foods can effectively “switch off” appetite and promote a feeling of fullness, similar to how these injections work.
In a recent Instagram post, Dr. Khan elaborated on the role of GLP-1 (glucagon-like peptide 1), a hormone that is significantly involved in regulating hunger and insulin production. Weight loss medications such as Ozempic and Manjaro work by boosting GLP-1 levels in the body, which helps control appetite. However, Dr. Khan suggests that some common foods may have the same impact, offering a natural alternative for managing hunger and food intake.
While the NHS cautions that weight loss drugs should only be prescribed for individuals with severe obesity due to potential side effects, Dr. Khan points out that these foods can be beneficial for everyone, especially those managing type 2 diabetes.
Dr. Khan explained, “GLP-1 is produced in the gut in response to certain nutrients and has a crucial role in regulating blood sugar levels. It stimulates the pancreas to produce insulin, which helps lower blood sugar, while also inhibiting glucagon, a hormone that can raise blood sugar. Additionally, GLP-1 slows the emptying of the stomach, which prolongs the feeling of fullness and reduces appetite.”
He continued, “The weight loss drugs you may have heard of, like Ozempic, function by increasing GLP-1, which helps control hunger and keep you satisfied for longer periods.”
Dr. Khan then outlined five foods that can naturally enhance GLP-1 production:
Eggs
Eggs are a rich source of protein and monounsaturated fats, which Dr. Khan says are known to stimulate GLP-1 secretion. He particularly highlights egg whites as a beneficial source for enhancing GLP-1 levels.
Nuts (Almonds, Pistachios, Walnuts)
These nuts are packed with fiber, protein, and healthy fats, all of which contribute to higher GLP-1 levels. The fiber in nuts also slows down digestion, resulting in a more controlled release of glucose into the bloodstream, which further triggers GLP-1 secretion.
High-Fiber Foods (Oats, Barley, Whole Wheat)
Dr. Khan recommends incorporating high-fiber foods such as oats, barley, and whole wheat into the diet. These foods are high in soluble fiber, which can slow digestion and allow glucose to be released gradually into the bloodstream, leading to an increase in GLP-1 levels.
Olive Oil
Studies suggest that unsaturated fats, like those found in olive oil, are more effective in stimulating GLP-1 production than saturated fats such as those in butter. Dr. Khan highlights that a Mediterranean diet, which is rich in olive oil, has been shown to improve GLP-1 levels and insulin sensitivity, especially after meals.
Vegetables (Brussels Sprouts, Broccoli, Carrots)
Vegetables are an excellent source of fiber, which, when broken down by gut bacteria, produces short-chain fatty acids. These fatty acids signal cells in the gut to release GLP-1 into the bloodstream, enhancing the feeling of fullness and helping regulate appetite.
Dr. Khan concluded by reminding his followers that no single food will act as a “magic bullet.” However, maintaining a balanced diet rich in nutrient-dense foods is an effective strategy for managing hunger and promoting a sense of fullness. “A diverse, healthy diet is key to keeping your appetite in check and maintaining long-term well-being,” he said.
These dietary recommendations offer a natural approach to managing appetite and blood sugar levels, providing a beneficial option for those looking to avoid or complement medical treatments for weight management.
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