Very popular on social networks, drugs like Ozempic, Wegovy or Mounjaro have been talked about for their efficiency in weight loss. Their secret? A direct action on appetite, via a precise hormonal mechanism.
These treatments imitate the GLP-1 hormone, which plays a key role in the regulation of hunger. By slowing down digestion and sending a brain satiety signal, they contribute to a gradual reduction in caloric intake. But certain foods can also activate this same biological lever.
Simple food for appetite suppressant effects
According to Dr. Amir Khan, general practitioner and medical columnist on Good Morning Britainthere are particularly useful foods for overweight people or type 2 diabetes.
“”Eggs, nuts, oats, olive oil and fiber -rich vegetables“, He quotes in a video published on Instagram. Why these choices? because all can stimulate the famous GLP-1 hormone.
“”GLP-1 slows down the speed at which the stomach empties, which allows us to stay full longer and control our appetite“He explains.”This hormone also stimulates pancreas to produce insulin and inhibits glucagon, a hormone that increases blood sugar. “
Three families of food to favor
Dietitian Alexandra Murcier confirms: certain foods have “ozempic-like” effects on the body. Among them, those rich in soluble fibers, such as oats, legumes or chia seeds, “slow down gastric emptying and improve satiety“.
Proteins, especially those contained in eggs, “increase the secretion of GLP-1 and create a feeling of lasting satiety“. As for good fats, such as unsaturated fatty acids present in nuts, avocado or olive oil, they”improve the response to insulin and stimulate the production of GLP-1“.
The microbiota, an unexpected ally
Beyond conventional nutrients, the intestinal microbiota could also play a role in the regulation of hunger.
“”Fermented foods rich in probiotics such as plain yogurt, kefir or miso are beneficial“Underlines Alexandra Murcier.”A healthy microbiota promotes a better balance of digestive hormones, including GLP-1.“”
Dr. Khan, for his part, also recommends vegetables such as broccoli, carrots or Brussels cabbage. Their wealth of fibers makes it possible to nourish good intestinal bacteria, which then produce “Short chain fatty acids capable of reporting to cells to release GLP-1 in the bloodstream“.
No miracle, but food coherence
However, a message made consensus among specialists: these foods are not miracle solutions. The key lies in regularity and balance.
To promote lasting weight loss, it is essential to adopt coherent food choices, in order to naturally restore the signals of hunger and satiety.