‘Natural Ozempic’? This simple eating trick could be the key to curbing hunger
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DISCLAIMER: The content presented in this article should not be construed as medical or nutritional advice. It is advisable for readers to seek guidance from a healthcare professional or a nutritionist before engaging in any activities discussed.
In the quest for weight management and overall health, many of us are looking for strategies that can help us feel fuller for longer and manage our appetites effectively.
Interestingly, a simple change in how we eat our meals could hold the key to achieving these goals.
The best part? It does not involve any medication or complex diet plans.
The concept of 'nutrition cycling' or 'food sequencing' is not new, but it has gained attention as a natural alternative to pharmaceutical interventions like Ozempic.
Ozempic, a medication that manages blood sugar levels in people with type 2 diabetes and aids in weight loss, increases the levels of the GLP-1 hormone, which helps in digestion.
GLP-1 also signals the brain to not eat.
What if you could trigger the same response by eating food in a certain order?
Dr Jennifer Ashton, a physician specialising in nutrition, discussed how a simple change in meal habits can stimulate the release of GLP-1 as Ozempic does.
‘If you preload your meal and start with the fibre, which could be raw vegetable, then move to the lean protein and healthy fat, and then at the end go to the carbs, like bread or pasta, that it can stimulate that GLP-1 hormone,’ she said.
This approach to eating could help you feel satiated for longer periods and potentially aid in weight loss.
Let’s take a look at the science behind this method.
A 2019 study found that for people with pre-diabetes, beginning a meal with vegetables and ending with carbohydrates could reduce blood sugar spikes by up to 46 per cent.
Stable blood sugar levels are crucial for reducing the risk of obesity and cardiovascular disease.
Moreover, a small study conducted by experts involving 16 people with diabetes showed that eating vegetables first, then protein, and finally carbs with breaks in between each could yield results similar to diabetes medication.
This suggests that food sequencing could be an effective behavioural strategy to improve blood sugar levels in those with diabetes.
But the benefits don’t stop there.
A 2023 published review analysed 11 studies and concluded that eating carbohydrates at the end of a meal led to lower insulin levels and higher GLP-1 levels.
By switching up the way you eat your food, you can potentially help your body regulate hunger and fullness more effectively.
Additionally, by filling up on lower-calorie foods like vegetables and protein first, you may naturally eat less of the more energy-dense carbohydrates.
A study published in Nutrients last year found that this could lead to consuming fewer calories—a fundamental aspect of weight loss.
Endocrinologist Dr Vijaya Surampudi explains that high levels of GLP-1 can slow the rate at which food leaves your stomach, making you feel full for longer and potentially helping you eat less.
This could lead to more stable blood sugar levels and, over time, weight loss.
It's important to note that while nutrient cycling could be beneficial, it may be helpful for individuals with diabetes or those who have undergone bariatric surgery.
However, Dr Ashton emphasises that enjoying food should not be sacrificed over health.
Eating should remain a fun experience, not reduced to a clinical experiment.
So next time you sit down for a meal, consider starting with a generous serving of vegetables before moving on to your protein and saving the carbs for last.
This simple change can help in managing hunger and blood sugar levels.
It might also make a significant difference in your overall health and well-being.
Are you willing to switch up the way you enjoy meals? Share your experiences with us in the comments below.
In the quest for weight management and overall health, many of us are looking for strategies that can help us feel fuller for longer and manage our appetites effectively.
Interestingly, a simple change in how we eat our meals could hold the key to achieving these goals.
The best part? It does not involve any medication or complex diet plans.
The concept of 'nutrition cycling' or 'food sequencing' is not new, but it has gained attention as a natural alternative to pharmaceutical interventions like Ozempic.
Ozempic, a medication that manages blood sugar levels in people with type 2 diabetes and aids in weight loss, increases the levels of the GLP-1 hormone, which helps in digestion.
GLP-1 also signals the brain to not eat.
What if you could trigger the same response by eating food in a certain order?
According to research, filling your stomach with vegetables or fibre-rich food is a great way to curb hunger and cravings. Image Credit: Pexels/Pixabay
Dr Jennifer Ashton, a physician specialising in nutrition, discussed how a simple change in meal habits can stimulate the release of GLP-1 as Ozempic does.
‘If you preload your meal and start with the fibre, which could be raw vegetable, then move to the lean protein and healthy fat, and then at the end go to the carbs, like bread or pasta, that it can stimulate that GLP-1 hormone,’ she said.
This approach to eating could help you feel satiated for longer periods and potentially aid in weight loss.
Let’s take a look at the science behind this method.
A 2019 study found that for people with pre-diabetes, beginning a meal with vegetables and ending with carbohydrates could reduce blood sugar spikes by up to 46 per cent.
Stable blood sugar levels are crucial for reducing the risk of obesity and cardiovascular disease.
Moreover, a small study conducted by experts involving 16 people with diabetes showed that eating vegetables first, then protein, and finally carbs with breaks in between each could yield results similar to diabetes medication.
This suggests that food sequencing could be an effective behavioural strategy to improve blood sugar levels in those with diabetes.
But the benefits don’t stop there.
A 2023 published review analysed 11 studies and concluded that eating carbohydrates at the end of a meal led to lower insulin levels and higher GLP-1 levels.
By switching up the way you eat your food, you can potentially help your body regulate hunger and fullness more effectively.
Additionally, by filling up on lower-calorie foods like vegetables and protein first, you may naturally eat less of the more energy-dense carbohydrates.
A study published in Nutrients last year found that this could lead to consuming fewer calories—a fundamental aspect of weight loss.
Endocrinologist Dr Vijaya Surampudi explains that high levels of GLP-1 can slow the rate at which food leaves your stomach, making you feel full for longer and potentially helping you eat less.
This could lead to more stable blood sugar levels and, over time, weight loss.
It's important to note that while nutrient cycling could be beneficial, it may be helpful for individuals with diabetes or those who have undergone bariatric surgery.
However, Dr Ashton emphasises that enjoying food should not be sacrificed over health.
Eating should remain a fun experience, not reduced to a clinical experiment.
So next time you sit down for a meal, consider starting with a generous serving of vegetables before moving on to your protein and saving the carbs for last.
This simple change can help in managing hunger and blood sugar levels.
It might also make a significant difference in your overall health and well-being.
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