If you’ve been wondering what is GLP-1 and how it relates to weight loss, you’re not alone. GLP-1 is a naturally occurring hormone that plays a major role in appetite regulation, blood sugar control, and fullness. It’s also the target of popular weight loss medications like Ozempic and Wegovy.
In this post, we’ll break down exactly what GLP-1 does, how food can help support it naturally, and what to know if you’re thinking about taking a GLP-1 medication.
What Is GLP-1 and Can Food Help You Boost It Naturally?
GLP-1 (glucagon-like peptide-1) is a hormone your body naturally produces to help regulate blood sugar and appetite.
It plays a major role in:
- Slowing how quickly food leaves your stomach
- Helping you feel full longer
- Reducing blood sugar spikes
- Supporting fat loss when managed effectively
This hormone is one reason high-protein, whole food diets can feel so satisfying – they naturally help your body release GLP-1.
Thinking About Taking a GLP-1 Medication?
Medications like Ozempic, Wegovy, Mounjaro, or Zepbound are synthetic versions of GLP-1 or similar hormones.
They’re often prescribed for type 2 diabetes and weight loss. These medications mimic your body’s natural GLP-1, helping reduce hunger and regulate blood sugar.
Pros:
- Helps regulate appetite
- Lowers blood sugar
- Can result in significant weight loss
Cons:
- Can lead to muscle loss if protein isn’t prioritized
- Often regain weight after stopping
- Can cause digestive issues, nausea, or vomiting
- Long-term effects are still being studied
- Often expensive and not always covered by insurance
Can Foods Naturally Promote GLP-1?
Yes, your food choices can help support natural GLP-1 release.
Protein, fat, fiber, and fermented foods can all help your body regulate hunger and blood sugar, especially when paired with healthy habits like strength training and consistent meals.
Foods That Support GLP-1
Here are the three key nutrition strategies that naturally support GLP-1:
1. Protein-Rich Foods
Protein slows digestion, helps control appetite, and directly supports GLP-1 secretion through gut stimulation.
Examples:
- Salmon
- Eggs
- Greek yogurt
- Ground beef
- Tuna
- Rotisserie chicken
2. Healthy Fats
Fats delay gastric emptying (how fast food leaves the stomach) and help release other satiety hormones like CCK, extending GLP-1’s effects.
Examples:
- Avocados
- Olive oil
- Cheese
- Butter
- Full-fat dairy
- Tallow
3. Fiber & Fermented Foods
Gut-friendly fibers and fermented foods increase GLP-1 activity by feeding beneficial bacteria and supporting blood sugar regulation.
Examples:
- Sauerkraut
- Yogurt
- Beans
- Raspberries
- Blackberries
Natural GLP-1 Hacks
Some natural compounds and food combinations have also been shown to support GLP-1 release or appetite regulation.
Top GLP-1 Boosters:
- Yerba mate
- Full-fat dairy
- Ginger
- Coffee
- Green tea
- Allulose (a rare sugar)
GLP-1 Promoting Meal Plans
Here are two sample meal plans built around foods that support natural GLP-1 production – using real, satisfying ingredients.
Day 1 Meal Plan
- Breakfast: Eggs, smoked salmon, avocado, butter
- Lunch: Turkey “pepper-wich”
- Snack: Avocado halves with salmon salad
- Dinner: Spaghetti squash caprese with chicken
Day 2 Meal Plan
- Breakfast: Sweet potato, avocado, shredded chicken
- Lunch: Roast beef and boiled eggs
- Snack: Cream cheese cucumber bites
- Dinner: Ground beef taco skillet with avocado
Already Taking a GLP-1 Medication? Here’s How to Support Your Body
Even if you’re using a GLP-1 medication, the habits you build matter.
To protect your metabolism and muscles, make sure you:
- Eat at least 100–130g of protein daily
- Strength train 2–4x/week
- Stay hydrated and monitor electrolytes
- Prioritize real food over ultra-processed options
- Track muscle loss and body comp, not just scale weight
- Focus on building sustainable routines
Whether you’re using GLP-1 medication or not, your food choices matter.
The goal is never perfection – it’s about finding strategies that make you feel good, keep you full, and help you stay consistent. That’s where real progress comes from.
Need Extra Support?
Inside Best Body, you’ll get:
- Dietitian-approved weight loss plans
- Meal inspiration that supports hormones like GLP-1
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