Did you know that you can naturally increase GLP-1 levels in your body?The most common weight loss drugs suppress appetite and promote satiety by increasing GLP-1 levels. But you can also support GLP-1 through your diet without drugs, especially by adding high-protein foods to your diet. Protein is an important nutrient to prioritize for weight loss because it helps you feel satisfied longer, supports your metabolism, and helps build lean muscle.
Here you will learn what GLP-1 is, what GLP-1 RA is, and how to increase GLP-1 naturally. Here’s what you need to know about GLP-1 and the benefits of protein, along with some easy-to-try high-protein meals.
What is GLP-1?
GLP-1 is an abbreviation for glucagon-like peptide-1. A hormone secreted by the intestines when you eat. Many people associate GLP-1 with weight loss. However, it serves several important functions depending on food intake.
When released into the bloodstream, GLP-1 has the following effects:
Stimulates the release of insulin to help manage blood sugar levels Reduces the production of glucagon, a hormone that raises blood sugar levels Slows down digestion by slowing the rate at which food leaves the stomach, promoting a feeling of fullness
What about GLP-1 drugs?
Common weight loss drugs such as Ozempic and semaglutide are classified as GLP-1 RAs, or GLP-1 receptor antagonists. These promote the release of GLP-1 to levels approximately 10 times higher than the amount normally produced in the body.
Historically, GLP-1 RAs have been prescribed to people with inadequate GLP-1 responses or those who would benefit from lowering blood sugar levels, such as patients with type 2 diabetes.
Over time, this type of drug has become increasingly popular among people who are not diabetic but want to lose excess weight due to the appetite suppressing effect of increased GLP-1 levels. Therefore, GLP-1 RAs are now commonly prescribed for weight loss.
However, because GLP-1 drugs are only effective while you are taking them, interest in finding other ways to naturally increase GLP-1 levels continues to grow.
Boost GLP-1 naturally
Among the many benefits of eating a balanced diet, the impact on GLP-1 release is noteworthy. According to a study published in the Journal of Nutrition and Metabolism, foods rich in protein, in addition to fiber and healthy fats, may help stimulate the release of GLP-1.
Protein, in particular, also offers other benefits for people who want to suppress their appetite and manage their weight. Specifically, protein has the effect of boosting metabolism, while suppressing appetite and supporting lean muscle mass.
Examples of foods high in protein include:
Eggs Cottage cheese Chicken Turkey Fish Nuts Beans/legumes Greek yogurt
Adding protein to your daily menu is easy with a high-quality protein powder like HUM’s digestive-friendly Core Strength.
3 High-Protein Meals to Try for GLP-1 Support
Prioritizing protein and balancing fiber and healthy fats is easier than you think. Here are three high-protein meals you can add to your weekly meal rotation.
Egg & vegetable scramble with avocado toast
What you need:
2 eggs 1/4 cup spinach 1/4 cup bell peppers 1/4 cup chopped onions 1 teaspoon olive oil 1 slice of whole-grain toast 1/2 mashed avocado
Preparation method:
Stir-fry vegetables with olive oil, add beaten eggs and scramble. Spread avocado on whole wheat toast and serve.
Greek yogurt, walnut and chia seed parfait
What you need:
1 cup Greek yogurt 1 tablespoon chia seeds 1/4 cup mixed berries 1 tablespoon walnuts drizzled with honey
Preparation method:
Combine Greek yogurt with chia seeds, berries, and walnuts. Add honey to make it sweeter
lentil turkey stuffed peppers
What you need:
4 ounces ground turkey 1/4 cup cooked lentils 1-2 bell peppers, halved and seeded 1/4 cup diced tomatoes 1/4 cup chopped onion 1 clove garlic, minced
Preparation method:
Saute the turkey, lentils, onions, and garlic. Add the diced tomatoes and season with salt and pepper. Fill the pepper halves with the mixture and bake at 375°F for 25 to 30 minutes.
conclusion
GLP-1 is a natural hormone that suppresses appetite and supports healthy weight management. Protein helps stimulate GLP-1 in the body, which is essential for not only managing hunger but also supporting a healthy weight. Incorporating a high-protein diet and maintaining a balanced intake of fiber and healthy fats can naturally support the GLP-1 response and positively impact weight management.
