While semaglutide drugs like Ozempic and Wegovy are popular for weight loss, many prefer drug-free methods. Research shows that increasing fiber and monounsaturated fats (in olive oil and avocados), along with mindful eating habits (eating order, speed, chewing), naturally boosts GLP-1, the hormone these drugs target. Eating protein and vegetables before carbohydrates, prioritizing breakfast, and slow consumption also increase GLP-1. Though less potent than medication, these dietary strategies offer a healthy, drug-free approach to weight loss, potentially even exceeding medication benefits in long-term health.

Prepared by Olivia Bennett and reviewed by editorial team.