Natural appetite regulation
So you’ve done it all. Tried low fat, low carb, intermittent fasting and counted calories, but nothing seems to be working.
It can be tempting to turn to online pharmacies to grab hold of the latest weight loss jabs, but what if there was a better, safer and healthier alternative to GLP1 agonist injections.
In my opinion, these weight loss jabs have their place, but we need to get to the root cause of obesity and weight gain, and that is the food we are eating. We live in a society where junk food is abundant and high fat, high sugar, processed food is seen as a treat.
GLP1 jabs will not change our food habits or lifestyle. If you want to regulate your appetite, stop cravings and eat better, then making lasting changes to your diet is what matters.
Here’s where I would start:
Prioritise protein
Protein will help you support the balance of hunger hormones, so you feel fuller for longer, have less cravings and a healthier metabolism. For most of us, the goal is to hit around 25-30g protein at each meal. Use a food diary like MyFitnessPal to see what your starting point is and take it from there. It can be interesting (and surprising!) to see what your results are. Most people eat less protein than they estimate.
Here’s how to hit your protein mark:
150g Greek yoghurt has 15g protein. Add 1 tblsp milled seeds, half a scoop of protein powder and some berries = 30g
Make an omelette. Whisk 2 eggs with 2 tblsps egg whites (you can buy this in a carton e.g. Two Chicks), add some spinach, herbs and any veg you like and top with feta or cottage cheese
A small chicken breast and a great big salad for lunch
Half a can of tuna with mayonnaise and salad on a protein bagel
Eat more fibre
Check out your fibre scores too. The goals is 30g per day (approx. 10g at each meal). Fibre is essential for GLP1 balance. It slows digestion, so will fill you up, reduce cravings and support a healthier balance of bacteria in your gut microbiome – key for metabolism and weight loss. Add more fibre in like this:
A spoonful of milled flaxseed most days – add to yoghurt, stir into soups or add to smoothies
Eat more pulses. Add chickpeas to curry, lentils to soups and bolognese and mixed beans to salads
Choose higher fibre carbs like brown rice, jumbo oats and root veg. These are a lot more filling and satisfying than their white alternatives
Eat more than your 5 a day! Fill your plate with vegetables – low calorie, high fibre and packed with nutrients to help =kickstart your metabolism
Don’t fear fats
If you want something to support a healthy metabolism and manage your appetite, then fat is a must Just choose healthy fats like olive oil, oily fish, nuts and seeds or avocado. These types of fats have been found to help modulate GLP1 and blood sugar control.
A colourful diet
Polyphenols found in plants have a modulating effect on GLP1, so pack your plate with plenty of vegetables, some fruit and herbs and spices liberally.
Eat with the clock!
Eating with your body’s internal circadian rhythm can really make a difference to fat storage, metabolism, and inflammation.
Eat within a 10-12 hour window with a 12-14 hour overnight fast
Don’t skip breakfast. Move your eating window earlier, so you are fuelling your body when you need energy. Aim to eat within a couple of hours of getting up
Finish eating earlier in the evening. Have dinner earlier and stop eating around 3 hours before bedtime
Snack less
Eating a little more protein, fat and fibre at each meal will help regulate your appetite and keep you going for longer. Aim to eat enough at each meal to keep you going for 4-5 hours and keep mealtimes regular. Fewer snacks is better.
Build muscle
Muscle is metabolically active. It helps with better blood sugar management and body composition, so adding some sort of resistance training into your weekly exercise habit can make a difference.
Supplements
Once you’ve cracked the dietary changes, adding a few carefully chosen nutritional supplements can be supportive.
Supplements containing berberine, chromium and green tea extract may help support better blood sugar regulation and GLP1 effects. They will not work as dramatically as medication, but can be a useful adjunct to diet and exercise as part of a weight management plan.