Over the past year, you’ll have noticed GLP-1 popping up in headlines, social media posts and conversations about weight loss. But what exactly is it, and why is it suddenly so relevant?
Whether you’re curious about the science behind the new weight loss medications or wondering how your body naturally regulates appetite, understanding GLP-1 is a great place to start. Dr Sarah Bennett, registered nutritionist and senior research associate at Slimming World, breaks down what it is, how it works and how it fits into everyday healthy eating.
What is GLP-1?
GLP-1 (or glucagon-like peptide-1) is a hormone found in the body that helps regulate blood sugar and appetite. It’s made in the gut and released after we eat.
How does it work?
It stimulates the release of insulin, a hormone that helps our cells use the sugar from our blood. It also slows down how quickly food leaves the stomach, meaning we feel fuller for longer, and sends signals to the brain indicating that we’re full. This, in turn, reduces our appetite.
Why do I keep hearing about it?
The flurry of news stories about weight loss medications (including Wegovy and Mounjaro) may have something to do with it. These medications act by mimicking GLP-1, causing increased feelings of fullness and reduced appetite, leading to weight loss for some people.
Does natural GLP-1 have the same impact as the GLP-1 that is mimicked by the weight loss medications?
No, they have different effects. Natural GLP-1 is broken down quite quickly by an enzyme in the body that the weight loss drugs have been designed to withstand. The effects of natural GLP-1 are therefore more short-lived, mainly felt around mealtimes, whereas the weight loss medications can last days or weeks depending on which one is used and the dosage. Due to their prolonged presence, the weight loss drugs are more potent and have a stronger effect on appetite suppression than the GLP-1 that is naturally produced in the body.
Do certain foods increase GLP-1 secretion?
All foods stimulate the release of GLP-1, but certain foods can increase it more than others. For example, foods high in protein such as chicken and eggs, dairy foods such as milk and yogurt, healthy fats such as avocado or olive oil and soluble fibre such as oats and lentils can all increase GLP-1. Although this natural GLP-1 is broken down relatively quickly, these foods also bring additional health benefits. They’re all Free Foods or Healthy Extras that can be enjoyed as part of Slimming World’s healthy eating plan, Food Optimising.
So, can I still feel full and lose weight without weight loss medications?
Absolutely! We conducted research which showed that people following our healthy eating plan felt fuller and less hungry and lost more weight than people following a calorie-controlled plan. This is because Food Optimising is based on low energy-dense foods, meaning you can fill up for fewer calories. We also encourage a generous intake of filling foods high in fibre and protein.
When you join Slimming World, you’ll get all the information you need to follow Food Optimising – including a full list of Free Foods and Healthy Extras – in the new member book. You can also use the Food Search tool and barcode scanner on the app to easily see how different foods fit into the plan, as well as which foods are high in protein and fibre.
Find out more about the science behind the Slimming World plan
What if I’m taking weight loss medication?
Then you’re in the right place! Support to have a healthy diet and increase your physical activity is especially important if you’re taking weight loss medications to ensure you’re getting the essential nutrients you need, and for muscle maintenance (both are vital for good health). Plus, Slimming World provides long-term support, which is especially key for weight loss maintenance in the long term once you stop taking the medication.
How does Slimming World keep on top of the latest research?
At Slimming World, we have our own in-house team of dietitians, registered nutritionists, data analysts and research scientists. Combining our wide-ranging expertise and experience, we ensure that the Slimming World plan develops in line with the latest advances and understanding in food, nutrition, health and weight management.
When you become a Slimming World member, you can rest assured that our plan is safe, effective and based on five decades – and counting! – of research into the science and psychology of weight loss.