Using Nutrition to Mimic the Effects of Weight Loss Medication

GLP-1 (glucagon-like peptide-1) is changing our approach to weight management. This hormone, important for regulating blood sugar and controlling appetite, has led to new methods in obesity treatment. GLP-1 weight loss medications like Semaglutide and Tirzepitide (known more commonly as Ozempic and Mounjaro), initially developed for type 2 diabetes, are now being used as effective weight loss solutions. These drugs help increase feelings of fullness and reduce food intake, leading to notable weight loss results.

These medications are recommended for many individuals and may be the sole treatment option for some. However, for those who prefer to start with lifestyle management, or avoid pharmaceuticals (and their potential side effects) altogether, there are several nutritional strategies that can be effective alternatives.

Strategic Nutrition to Mimic Weight Loss Medication

By understanding how the GLP-1 agonists work in the body, individuals can develop dietary habits that naturally support weight management and mimic the beneficial effects of these medications.

Studies have shown us that we can mimic the effects of GLP-1 agonists by focusing on increasing fibre, plant-based fats, and protein intake, along with optimizing meal timing. These changes can influence hormones such as leptin and ghrelin, which play a crucial role in regulating satiety and hunger. Embracing these dietary modifications not only supports weight management but also promotes overall health and well-being.

Fibre is Your Friend

A higher intake of fibre, especially from plant-based sources such as fruits, vegetables, legumes, and whole grains, has been linked to increased satiety and a reduction in caloric intake. Dietary fibres help prevent obesity by reducing hunger and prolonging fullness through mechanical and endocrine signals from the gastrointestinal tract. These signals, including gastric distention, delayed gastric emptying, and stimulation of enteroendocrine cells to secrete hormones, such as cholecystokinin, GLP-1, and peptide YY (PYY), reduce food intake.

Additionally, studies have shown that fibre can lower levels of ghrelin, a hormone known for triggering hunger, thereby reducing the desire to eat and promoting a sense of fullness.

This means that consuming more fibre can help people feel fuller for longer periods, which can naturally lead to eating less and potentially aid in weight management.

Fibre Guidelines

In Canada, the average daily fibre intake for adults is less than 20 grams per day, while the optimal amount is between 30 – 50 grams to produce satiety and support weight management.

Here’s how you can boost your fibre intake:

• Aim for a minimum of 25 grams of fibre per day for women or 38 grams of fibre per day for men.
• Increase intake gradually and drink more water to avoid digestive discomfort
• Diversify sources of fibre by incorporating a variety of fruits, vegetables, legumes and whole grains into the diet
• Try a fibre supplement
  • Adding fibre supplements such as psyllium (metamucil or omega-3 Nutracleanse), inulin (Now foods), acacia fiber (Canprev Fiber Feel), barley fiber (Nutrastat) and PHGG (Webber The Right Fiber 4 IBS) are excellent ways to help you reach your fibre goals and feed good bacteria in your microbiome.
  • Talk with your dietitian to find out which one is best for you.

The Good News for Plant-Based Fats

While it may seem counterintuitive, consuming healthy sources of fat can contribute to weight management. A moderate amount of unsaturated fats from plant sources, such as avocados, olives, nuts, seeds, and extra virgin olive oil, have been shown to enhance satiety.

These types of fats stimulate the release of gut hormones like GLP-1 and PYY, both of which play a role in promoting feelings of fullness and satisfaction after eating. By incorporating unsaturated fats at each meal, you can help manage hunger and reduce the tendency to snack between meals or overeat.

Including healthy fats as 25–35% of your diet offers numerous benefits. Not only do they help you stay satisfied longer, but they also support heart health, reduce inflammation, and deliver essential fat-soluble nutrients vital for optimal body function.

Plant-Based Fat Guidelines

• Consume a variety of unsaturated fats through dishes like guacamole, olive tapenade, and nut or seed butters.
• Moderation is key. Aim for one to two servings at each meal to avoid excessive calorie intake. One serving of healthy fat looks like:
  • Nuts and seeds: a small handful, ¼ cup, 1 ounce, 28 grams, or the size of a golf ball.
  • Nut or seed butters: 1 tablespoon, 15 mL, or the size of your thumb.
  • Avocados: ½ of a small avocado, or ¼ cup.
  • Oils: Avocado oil and extra virgin olive oil, 1 teaspoon or 5 ml.
• Diversify your fat sources to incorporate essential fatty acids like omega-3s found in flaxseeds, walnuts, and chia seeds.
• Aim for 50 – 60 grams per day for a smaller diet and 70-80 grams per day for a larger diet.

The Power in Protein

Protein is vital for building and repairing tissues, producing enzymes and hormones, supporting immunity, and maintaining muscle strength—especially as we age. In terms of weight management, protein helps promote feelings of fullness and satisfaction after eating, which can prevent overeating and aid in maintaining a healthy weight.

Protein has a significant effect on satiety and metabolism. When we consume protein, it triggers the release of hormones such as GLP-1 that increase satiety, making us feel fuller for longer. Additionally, protein consumption reduces levels of ghrelin, further aiding in appetite control and leading to greater feelings of fullness and a boosted metabolism.

Protein Guidelines

Protein requirements for general health is about 1.5 grams of protein per kilogram of body weight, per day. This can effectively stimulate muscle protein synthesis, prevent sarcopenia, and support strength development without negatively impacting kidney health in healthy individuals. For example, if someone weighs 70 kilograms, they should aim for 105 grams of protein per day.

• To prevent muscle loss and stimulate muscle protein synthesis, the body requires 0.8 g protein/kg body weight each day.
• To prevent muscle loss with aging, an ideal goal is 1.2 – 1.6 g of protein/kg body weight to offset the anabolic resistance associated with aging.
• To support strength and muscle preservation, protein intake can increase up to 1.6 – 2.2 g/kg body weight per day particularly for active people engaging in resistance training.

Proper hydration is important when consuming a high-protein diet as it supports kidney function. A higher protein diet (>30% of calories or >1.6 g/kg/day) can increase the risk of kidney stones caused by higher urinary calcium levels. These diets can also cause kidney dysfunction. Aiming for 1.6 g/kg/day of protein has been shown to be safe for healthy individuals and those with diabetes and metabolic disease.

• Consider incorporating 25 – 40 grams of protein into every meal.
• Incorporate a variety of plant-based sources and/or lean animal sources.
• Protein powders and protein shakes are a great way to get additional protein when on the go, or when it’s difficult to fit in a full meal. Talk with your dietitian to find the right one for you.

Meal Timing Matters

Research suggests that strategically aligning macronutrient intake with your daily activities, such as exercise or rest, can enhance fat metabolism and minimize fat storage. For instance, consuming carbohydrates and some protein before or after exercise can fuel your workout, promote muscle repair, and optimize energy use (performance). Meanwhile, focusing on proteins, non-starchy vegetables, and healthy fats during evening meals, while reducing carbohydrates, can encourage the body to access fat stores during the overnight fasting period.

This approach not only supports better energy utilization but may also improve hormonal balance, including insulin sensitivity, which plays a critical role in weight regulation. By understanding how meal timing and macronutrient placement affect your metabolism, you can work with your body’s natural rhythms to achieve your weight loss goals more effectively.

Intermittent Fasting

Intermittent Fasting takes the concept of meal timing a step further by structuring eating and fasting windows to work in harmony with the body’s natural processes.

Intermittent fasting (IF) is an evidence-based approach to weight loss that alternates between eating and fasting periods, helping the body utilize fat stores. Research shows IF can be as effective as calorie restriction, with benefits like improved insulin sensitivity, enhanced fat oxidation, and reduced visceral fat. A 2022 meta-analysis in Obesity found IF led to up to 13% weight loss in 2–52 weeks. By limiting eating windows, IF regulates hunger hormones and boosts metabolic efficiency, making it a sustainable option for weight management. Pairing IF with strategic meal timing further supports appetite control by regulating hormones like leptin and GLP-1, promoting satiety and long-term health.

Intermittent Fasting Guidelines

There are several types of intermittent fasting, but two popular methods are outlined below:

• 16:8 approach: Food is consumed within an 8-hour window and fasting occurs for the remaining 16 hours. Start with smaller fasting periods, such as 12 hours overnight, and gradually increase to find what works best for personal lifestyle and preferences
• 5:2 method: Eating as you normally would for five days a week and significantly reducing calorie intake (to around 500–600 calories) on two non-consecutive days of the week.

Eating Well with Intermittent Fasting

1. During the eating window, prioritize nutrient-dense meals that include a balance of protein, healthy fats, non-starchy vegetables, and high fiber carbohydrates to support overall health and satiety.
2. Ensure you meet your protein goals to help preserve muscle mass, as the shorter eating window may limit the number of meals and snacks you can consume.
3. Consider swapping traditional snacks with protein-rich alternatives such as hard-boiled eggs, hummus, or seeds paired with fruit or vegetables.
4. Include high-fiber carbohydrates, like whole grains, to sustain energy levels and support digestion during the fasting period.
5. Focus on non-starchy vegetables like leafy greens, broccoli, bell peppers, or zucchini to maximize nutrient intake while keeping calorie content low.
6. Incorporate healthy fats, such as avocado, olive oil, or fatty fish, to enhance meal satisfaction and support heart health.
7. Stay hydrated throughout the day with water, herbal teas, or low-calorie beverages, as dehydration can sometimes be mistaken for hunger.
8. Consider planning meals in advance to help meet nutritional needs and avoid overly processed foods.

The Mind-Body Connection

Ultimately, weight management extends beyond our physical consumption to include our mindset about food. Negative self-talk, restrictive diets, and obsessive behaviours can lead to disordered eating patterns, obstructing progress toward weight management goals. Seeking guidance from healthcare professionals provides valuable insights, facilitates informed decision-making, supports accountability, and ensures the sustainability of your efforts. Collaborating with a trusted expert enables the development of a personalized plan that you can follow with confidence.

Natural Weight Management with Expert Guidance

By integrating these dietary interventions into your lifestyle, you may be able to effectively manage your weight naturally. This approach mimics some of the appetite-suppressing and metabolic benefits associated with GLP-1 agonists and similar medications, offering a holistic alternative for those seeking to enhance their health and well-being.

To further support your success, working with a Registered Dietitian can be invaluable. A dietitian can provide tailored advice that aligns with your individual health goals and dietary preferences, ensuring a balanced and sustainable approach to nutrition. They can recommend supplements to further enhance insulin sensitivity, a healthy microbiome, sleep support, stress management, and meet your macronutrient goals. By incorporating professional guidance, individuals can achieve more effective and lasting results in their weight management journey.