Did you know that you can naturally boost the GLP-1 levels in your body? Most popular weight loss medications work by boosting GLP-1 levels to help curb appetite and promote fullness. But you can also support GLP-1 without medications through your diet, especially by adding more high protein meals to your diet. Protein helps you feel satisfied longer, supports metabolism, and aids in building lean muscle—making it an important nutrient to prioritize for weight loss.
Ahead, you’ll learn what GLP-1 is, what GLP-1 RAs are, and how to boost GLP-1 naturally. Here’s what to 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’s a hormone that is released by the intestines when you eat. Many people associate GLP-1 with weight loss. However, it plays several key functions in response to food intake.
Once released into the bloodstream, GLP-1 helps:
- Boost the release of insulin to help manage blood sugar levels
- Reduce the production of glucagon, a hormone that raises blood sugar
- Slow down digestion by delaying how quickly food leaves the stomach, promoting feelings of fullness
What about GLP-1 medications?
Popular weight loss medications like Ozempic and Semaglutide are classified as GLP-1 RAs, or GLP-1 receptor antagonists. They promote the release of GLP-1 to levels about 10x higher than what the body normally produces.
Historically, GLP-1 RAs are prescribed to individuals who have a poor GLP-1 response or to people who would benefit from lowering their blood sugar levels like those living with Type 2 Diabetes.
Overtime, the appetite-curbing benefits from boosting GLP-1 levels have made these types of medications increasingly popular with people who are non-diabetic but want to shed extra pounds. As such, GLP-1 RAs are now commonly prescribed for weight loss.
But because GLP-1 meds only work for as long as you take them, there continues to be a growing interest in finding other ways to naturally boost GLP-1 levels.
Boosting GLP-1 Naturally
Among the many benefits of eating a balanced diet, influencing the release of GLP-1 is a noteworthy one. According to a study published in the Journal of Nutrition and Metabolism, foods high in protein, along with fiber and healthy fats, can help stimulate the release of GLP-1.
Protein in particular offers other benefits for people who are looking to curb their appetite and manage their weight. Specifically, protein can have a boosting effect on your metabolism, along with curbing cravings, and supporting lean muscle mass.
Examples foods high in protein include:
- Eggs
- Cottage cheese
- Chicken
- Turkey
- Fish
- Nuts
- Beans/Legumes
- Greek yogurt
A high quality protein powder like HUM’s digestion-friendly Core Strength can also make it easy to add more protein to your daily menu.
3 High Protein Meals To Try For GLP-1 Support
Prioritizing protein and balancing your plate with fiber and healthy fats is simpler than you think. Here are three high protein meals to add to your weekly meal rotation:
Egg & Veggie Scramble with Avocado Toast
What You’ll Need:
- 2 eggs
- ¼ cup spinach
- ¼ cup bell peppers
- ¼ cup chopped onions
- 1 tsp olive oil
- 1 slice whole-grain toast
- ½ avocado, mashed
How to Prepare:
- Sauté veggies in olive oil
- Add beaten eggs and scramble
- Serve with avocado spread on whole-grain toast
Greek Yogurt, Walnut, and Chia Seed Parfait
What You’ll Need:
- 1 cup Greek yogurt
- 1 tbsp chia seeds
- ¼ cup mixed berries
- 1 tbsp walnuts
- Honey (drizzle)
How To Prepare:
- Combine Greek yogurt with chia seeds, berries, and walnuts.
- Drizzle with honey to sweeten to taste
Lentil Turkey Stuffed Bell Peppers
What You’ll Need:
- 4 oz ground turkey
- ¼ cup cooked lentils
- 1-2 bell peppers (halved and deseeded)
- ¼ cup diced tomato
- ¼ cup chopped onion
- 1 finely chopped garlic clove
How To Prepare:
- Sauté turkey, lentils, onions, and garlic.
- Add diced tomatoes and season with salt and pepper.
- Stuff mixture into bell pepper halves and bake at 375°F for 25-30 minutes.
Conclusion
GLP-1 is a naturally occurring hormone that can help curb appetite and support healthy weight management. Protein can help stimulate the body’s GLP-1 making it an essential not only for managing hunger but also for supporting a healthy weight. By incorporating high protein meals and maintaining a balanced intake of fiber and healthy fats, you can naturally support your GLP-1 response and make a positive impact on your weight management.