9 Foods That Function as Natural Weight Loss Aids

Weight loss drugs like Ozempic have gained popularity recently for their ability to support weight loss, which can mostly be attributed to their appetite suppressant effects. Ozempic is in a class of drugs called GLP-1 receptor agonistswhich mimics the hormone GLP-1. This slows gastric emptying and sends signals of fullness to the brain. Basically, this means that the food stays in the stomach longer and tells the brain that you are full and don’t need more food. This leads to less calorie consumption and eventually weight loss.

But did you know that certain foods can naturally activate similar pathways, helping you feel satisfied longer and suppressing your appetite? We’ve rounded up nine foods that act as weight loss medicine. They help you better manage your appetite, making it easier to control hunger and stick to your weight loss goals.

Oats

Oats are packed with soluble fiber, specifically beta-glucanwhich helps slow down digestion and increases satiety. By forming a gel-like substance in the stomach, oats delay gastric emptying and keep you full longer. This mimics how GLP-1 drugs prolong the digestive process, reducing the frequency and intensity of hunger.

It goes without saying that starting your day with a hearty bowl of oatmeal will help you feel more satisfied throughout the day.

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Greek yogurt

Greek yogurt is a protein-rich, filling snack that promotes satiety and reduces hunger. Protein takes longer to digest than carbohydrates, which helps suppress appetite. Research also suggests that protein can increase natural GLP-1 secretionwhich enhances the feeling of perfection.

Choose plain, unsweetened Greek yogurt for maximum protein and minimal added sugar, and top with nuts and fresh berries.

Lentils

Lentils are rich in fiber and protein, both of which support weight loss by promoting satiety and stable blood sugar levels. Fiber in lentils slows digestion and mimics the effect of GLP-1 drugs. The protein content of lentils also helps trigger fullness hormones, making it an excellent plant-based option to help with appetite control.

Add lentils to pasta dishes and soups for a filling meal.

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Apples

Apples contain pectina type of soluble fiber that expands in the stomach and delays digestion. Eating an apple before a meal can help reduce your total calorie intake by helping you feel fuller faster. The natural sweetness of apples can also satisfy cravings, making them an excellent snack to keep hunger at bay.6254a4d1642c605c54bf1cab17d50f1e

Pair your apple with a protein or healthy fat like a hard-boiled egg or a handful of almonds for an even more satisfying snack!

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Avocado

Avocados contain a lot of healthy fats and fiber, both of which contribute to satiety. The monounsaturated fats in avocados delay stomach emptying, which can leave you feeling satisfied between meals. Moreover, studies show that eating healthy fats stimulates the release of GLP-1promote fullness. Try starting your morning with avocado toast, or add avocado with salt and pepper as a side to your meal.

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Grain

Like oats, barley is another whole grain with high levels of beta-glucan fiber. This type of fiber increases GLP-1 production and slows digestion, supporting appetite control and prolonged fullness.

Replacing refined grains with grains in dishes like soups and salads can help reduce calorie intake and improve satiety.

Chia seeds

Chia seeds are a fiber superfood that swell up to 10 times their size in water. When you eat them, they absorb liquid and expand in your stomach, filling you up physically and slowing digestion. This is similar to how GLP-1 drugs delay gastric emptying.

Just one tablespoon of chia seeds added to yogurt, smoothies or oatmeal can help you feel more satisfied for hours.

Egg

Eggs are another protein-rich food that promotes satiety by increasing levels of satiety hormones, including GLP-1. Studies shows that people who eat eggs for breakfast feel more satisfied and consume fewer calories during the day than those who eat high-carb breakfasts such as bagels or pastries.

Including eggs in your meals can help control hunger and support weight loss.

Dark leafy green

Dark leafy greens like kale, spinach and Swiss chard are nutrient dense, high in water and packed with fiber, all of which help fill you up without adding many calories. Fiber slows digestion, and the volume of these vegetables activates stretch receptors in the stomach, which signal fullness to the brain.

Pairing your dark leafy greens with a lean protein like salmon or grilled chicken can help round out the meal and provide balanced nutrients.

If you want to naturally support your weight loss efforts, these foods can be a valuable part of your diet to help you better manage your appetite. While they won’t replace the potency of weight loss medications, incorporating foods that mimic GLP-1 effects can help reduce cravings and promote satiety, making it easier to stay on track.