An expert has revealed six types of food that “work like weight loss jabs”. She explained that they could slow digestion and help you feel full – but without the potential side effects.
Medications known as GLP-1 inhibitors have made headlines in recent years due to their effectiveness in managing blood sugar levels in diabetes patients and aiding weight loss. In injection form, Wegovy (semaglutide) and Mounjaro (tirzepatide) are available on the NHS for eligible people.
While these will be prescribed to patients who doctors believe are in need of them, the NHS still recommends sticking to a healthy diet and exercise routine to help with your weight management.
And according to one expert, there are foods that could have a similar effect to GLP-1 inhibitors.
Maria AbiHanna, nutrition expert at Food Label Maker, explained: “These drugs work by slowing digestion and stimulating satiety hormones like GLP-1. But certain foods can do the same thing – naturally, and without side effects.”
Protein
First on Maria’s list is protein. She said that eggs, Greek yogurt, and edamame should always be in your cart.
“Protein is one of the most effective nutrients for triggering satiety hormones like peptide YY (PYY) and GLP-1,” she said. “Two eggs (13g of protein) or a serving of Greek yogurt (around 10g) can help set the tone for fewer cravings throughout the day.
“Edamame is another protein-rich option that doubles as a smart snack.”
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Fibre
Fibre will help slow digestion. Exmapled of this include chia seeds, lentils, and oats.
She said: “Fibre physically slows the digestive process and helps regulate blood sugar, two key GLP-1 effects. Chia seeds offer five grams of fibre per tablespoon and expand in the gut to delay gastric emptying.
“Lentils and oats provide a combo of soluble fibre and resistant starch to further boost satiety.”
Healthy fats
Maria said you don’t have to “fear” fat as long as you buy the “right kind”. “Healthy fats help keep you full longer by delaying digestion,” she said
“Avocados and peanut butter are rich in monounsaturated fats and fibre, which together help avoid post-meal crashes. Try pairing half an avocado with eggs, or peanut butter with apple slices for a hunger-fighting combo.”
Smart carbs
According to Maria, “not all carbs are the enemy”, especially the ones that digest slowly. “Quinoa, sweet potatoes, and lentils are rich in fibre and resistant starch, helping you stay full without the energy spike-and-crash cycle,” she said. “It’s about staying energised without setting off a blood sugar rollercoaster.”
High-volume, low-calorie vegetables
These stretch your stomach and signal fullness faster. “Leafy greens, broccoli, and cucumbers are ideal for bulking up meals without increasing calorie load, helping your gut tell your brain, we’re good,” she said.
Smart snack options
If you get hungry between meals, try to choose options that stabilise energy and appetite. She said: “Matcha and green tea offer mild appetite-suppressing effects. Fibre-plus-fat snacks, such as edamame or an apple with nut butter, are ideal for keeping hunger steady without triggering cravings later.”
She added: “GLP-1 drugs help people feel full on less food. But you can tap into the same signals just by choosing foods that naturally engage your satiety hormones.”
If you are concerned about your weight, you should speak to your doctor.