Did you know that you can naturally increase GLP-1 levels in your body? The most popular weight loss medications work by increasing GLP-1 levels to help curb appetite and promote satiety. But you can also support GLP-1 without medication through your diet, especially by adding more protein-rich foods to your diet. Protein helps you feel fuller longer, supports metabolism, and helps build lean muscle mass, making it an important nutrient to prioritize for weight loss.
Below you will learn what GLP-1 is, what GLP-1 RAs are, and how to increase GLP-1 naturally. Here’s what you should know about GLP-1 and the benefits of protein, with some easy, high-protein meals to try.
What is GLP-1?
GLP-1 is short for glucagon-like peptide 1. It is a hormone that the intestines release when you eat. Many people associate GLP-1 with weight loss. However, it plays several key roles in response to food intake.
Once released into the bloodstream, GLP-1 helps:
- Increase insulin release to help control blood sugar levels.
- Reduce the production of glucagon, a hormone that raises blood sugar.
- Slows digestion by delaying how quickly food leaves the stomach, promoting feelings of satiety.
What about GLP-1 drugs?
Popular weight loss medications such as Ozempic and Semaglutide are classified as GLP-1 RA or GLP-1 receptor antagonists. They promote the release of GLP-1 at levels approximately 10 times higher than what the body normally produces.
Historically, GLP-1 ARs were prescribed to people who have a poor GLP-1 response or to people who would benefit from lowering their blood sugar levels, such as those living with type 2 diabetes.
Over time, the appetite curbing benefits of increasing GLP-1 levels have made these types of medications increasingly popular among people who are not diabetic but want to lose extra pounds. As such, GLP-1 ARs are now commonly prescribed for weight loss.
But because GLP-1 medications only work while taken, there continues to be growing interest in finding other ways to naturally increase GLP-1 levels.
Boost GLP-1 Naturally
Among the many benefits of eating a balanced diet, it is worth highlighting the influence on the release of GLP-1. According to a study published in the Nutrition and metabolism magazineProtein-rich foods, along with fiber and healthy fats, can help stimulate the release of GLP-1.
Protein in particular offers other benefits for people looking to curb their appetite and control their weight. Specifically, protein can have a stimulating effect on your metabolism, in addition to curbing cravings and supporting lean muscle mass.
Examples of high protein foods include:
- Eggs
- Cottage cheese
- Chicken
- Turkey
- Fish
- Balls
- Beans/Leguminous
- greek yogurt
A high-quality protein powder like HUM’s easy-to-digest Core Strength can also make it easier to add more protein to your daily menu.
3 High Protein Foods You Can Try to Support GLP-1
Prioritizing protein and balancing your plate with fiber and healthy fats is easier than you think. Here are three protein-rich meals to add to your weekly meal rotation:
Scrambled eggs and vegetables with avocado toast
What you will need:
- 2 eggs
- ¼ cup spinach
- ¼ cup bell peppers
- ¼ cup chopped onion
- 1 teaspoon olive oil
- 1 slice of whole wheat toast
- ½ avocado, mashed
How to prepare:
- Sauté vegetables in olive oil
- Add the beaten eggs and stir.
- Serve with avocado spread on whole wheat toast.
Greek yogurt, walnuts and chia seeds parfait
What you will need:
- 1 cup Greek yogurt
- 1 tablespoon chia seeds
- ¼ cup mixed berries
- 1 tablespoon walnuts
- Honey (drizzle)
How to prepare:
- Combine Greek yogurt with chia seeds, berries and nuts.
- Drizzle with honey to sweeten to taste.
Turkey and Lentil Stuffed Peppers
What you will need:
- 4 ounces ground turkey
- ¼ cup cooked lentils
- 1-2 bell peppers (cut in half and seeded)
- ¼ cup diced tomato
- ¼ cup chopped onion
- 1 clove of garlic finely chopped
How to prepare:
- Sauté turkey, lentils, onion and garlic.
- Add the diced tomatoes and season with salt and pepper.
- Fill the mixture with the bell pepper halves and bake at 375°F for 25 to 30 minutes.
Conclusion
GLP-1 is a natural hormone that can help curb appetite and support healthy weight management. Protein can help boost the body’s GLP-1, making it essential not only for controlling hunger but also for maintaining a healthy weight. By incorporating protein-rich meals and maintaining a balanced intake of fiber and healthy fats, you can naturally support your GLP-1 response and positively impact your weight management.
