Protein-rich foods for weight management.

Can Eating More Protein Be A Natural Alternative To Ozempic? A Dietitian Explains

Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy, provided expert insights into the connection between diet, GLP-1, and Ozempic. He explained that GLP-1 is a hormone naturally produced by the small intestine, playing a key role in regulating glucose metabolism, promoting feelings of fullness, and slowing digestion. While medications like Ozempic mimic GLP-1 and remain active in the body for an extended period—up to 165 hours—natural GLP-1 only lasts about 15 to 30 minutes. This difference in duration highlights the unique benefits of the medication compared to dietary strategies.

Scott emphasized that consuming protein can naturally stimulate the release of GLP-1, helping to promote fullness and support glucose regulation. However, he pointed out that dietary protein alone cannot replicate the levels of GLP-1 activity achieved through medications like Ozempic. In addition to protein, Scott noted that fats, fiber, and carbohydrates can also enhance GLP-1 secretion, offering a variety of dietary options for those looking to optimize their hormone levels naturally.

Scott also highlighted specific foods that can boost GLP-1 levels, including fiber-rich options like oats, legumes, apples, and pears, as well as fermented foods like yogurt and kefir, which support a healthy gut microbiome. Healthy fats from sources such as avocados, nuts, and olive oil were also recommended for their role in GLP-1 production.

For those aiming to increase protein intake, Scott provided practical advice, suggesting a daily protein goal of 1.2 grams per kilogram of body weight for active individuals. He recommended spreading protein evenly across meals, incorporating foods like eggs, Greek yogurt, chicken breast, edamame, lentils, and black beans. For an easy boost, he suggested adding chia or hemp seeds to meals like salads or oatmeal.

Scott Keatley’s insights offer a comprehensive guide to naturally supporting GLP-1 levels through diet, helping individuals explore alternatives to medications like Ozempic while maintaining a focus on overall health and nutrition.