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.

Increased intakes of fibre and monounsaturated fats (found in olive oil and avocadoes) – as well as the time of day when foods are eaten, the order that foods are eaten in, the speed of eating and even chewing – can naturally stimulate increased production of the same hormone responsible for the effects of semaglutide drugs.

As a family physician with a PhD in nutrition, I translate the latest nutrition science into dietary recommendations for my patients. A strategic approach to weight loss rooted in the latest science is not only superior to antiquated calorie counting, but also capitalizes on the same biological mechanisms responsible for the success of popular weight-loss drugs.

Semaglutide medications work by increasing the levels of a hormone called GLP-1 (glucagon-like peptide 1), a satiety signal that slows digestion and makes us feel full. These drugs also simultaneously decrease levels of an enzyme called DPP-4, which inactivates GLP-1.

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.

Nevertheless, medications aren't the only way to raise GLP-1 levels.

What you eat

Fibre – predominantly found in beans, vegetables, whole grains, nuts and seeds – is the most notable nutrient that can significantly increase GLP-1. 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 explain why fibre consumption is one of the strongest predictors of weight loss and has been shown to enable weight loss even in the absence of calorie restriction.