Ozempic effect: foods that reduce hunger | metropolises
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June 10, 2023
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Expert suggests foods that stimulate production of the hormone GLP-1, whose effect is to increase insulin and decrease hunger
09/06/2023 15:23, updated 06/09/2023 18:10
Although it is a medicine indicated for the control of type 2 diabetes, Ozempic became popular in “off label” use to facilitate weight loss. This is because among the effects of semaglutide is a decrease in appetite. Some foods, however, have a similar natural function in our organism.
The biggest advantage is that most of these foods are already on the Brazilian menu, but are often relegated to the background.
How does semagludia work to lose weight?
Ozempic leads to weight loss by acting on our body hormone-like form, GLP-1, also known as the satiety hormone. It is produced by our intestine, released in the presence of glucose, and signals the brain that we are fed, reducing appetite. It also increases insulin secretion and is therefore used in the management of diabetes.
Some foods naturally have the function of stimulating the release of GLP-1. An article by Danish and German nutritionists, published in Nutrients in May 2023for example, revealed that lactobacilli, found in foods such as yogurt and kombucha, are efficient in stimulating the production of GLP-1.
What to eat to have similar action?
Nutritionist Emma Beckett pointed out some foods that produce effects similar to medication. In an article posted on the website The Conversationthe professor at the University of Newcastle, in Australia, pointed out how to stimulate the production of the satiety hormone.
“I recommend a diet with lots of good fats, like avocados, nuts and chestnuts, or lean protein sources, like eggs and salmon. They all have the property of stimulating GLP-1,” she said.
“Furthermore, foods rich in fermentable fiber, such as beetroot and whole grains, also strengthen our intestinal bacteria, which produce acids capable of triggering the secretion of GLP-1”, she adds.
The consumption of these foods, however, does not lead to a production of the hormone as pronounced as that of Ozempic. Therefore, if you have a medical indication for the control of diabetes with the drug, be sure to use it.
Best diets for healthy eating
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Dieta Dash – The acronym means, in Portuguese, Methods to Combat Hypertension and focuses not only on reducing the amount of sodium ingested, but on foods rich in protein, fiber, potassium, magnesium and calcium. The diet is 20 years old and is recognized by several scientific publications for its efficiency in reducing blood pressure and controlling weight. ▲Mediterranean Diet – Based on fresh food, chosen according to the season, and natural, it is interesting because it allows moderate consumption of wine, milk and cheese. The menu is traditional in Italy, Greece and Spain, uses a lot of fish and olive oil, and, since 2010, is considered intangible heritage of humanity. In addition to helping you lose weight, it reduces the risk of cardiovascular disease. ▲Flexitarian Diet – It suggests a reduction of up to 70% in meat consumption, replacing animal protein with vegetables, fruits, seeds, nuts and cereals. With the regimen, the organism would be better nourished and function better. It is recommended to start by replacing red meat with chicken or fish and seek a nutritionist to monitor the need for vitamin B12 supplementation, found in foods of animal origin. ▲MIND diet – Inspired by the Mediterranean and Dash diets, MIND is specifically designed to optimize brain health, cutting out any food that could affect the brain and focusing on nuts, leafy vegetables and some fruits. A study done by the US National Institute on Aging found that patients who followed the diet lowered their risk of Alzheimer’s by 35% to 53%, according to discipline to follow recommendations. ▲ Dieta TLC – Created by the National Institute of Health of the United States, it intends to cut cholesterol to improve the diet of patients. Vegetables, fruits, whole grain breads, cereals, whole grain pasta and lean meats are allowed. There are variations according to each goal, such as improving cholesterol and losing weight. ▲ Nordic Diet – As the name suggests, the diet is based on the cuisine of Nordic countries and places a lot of emphasis on eating fish (salmon, herring and mackerel), legumes, whole grains, dairy products, nuts and vegetables, as well as canola oil in place of olive oil. . According to the WHO, the regimen reduces the risk of cancer, diabetes and cardiovascular disease. ▲Volumetric Diet – Created by nutritionist Barbara Rolls, the idea is to reduce the amount of calories in meals, while maintaining the volume of food eaten. Whole foods are used, fruits and vegetables that provide satiety and foods are divided by energy density ▲Weight Watchers – The program has existed for over 50 years and establishes a number of points for each type of food and a maximum daily goal for each person, who can create their own menu within the guidelines. In addition, there is an incentive for physical activities and meetings between participants to exchange experiences. ▲Mayo Clinic Diet – Published in 2017 by doctors at the Mayo Clinic, one of the most recognized hospitals in the United States, the program is divided into two parts: lose and live. In the first stage, 15 habits are reviewed to ensure that the patient does not give up and fruits and vegetables are released. Then you learn how many calories to eat and where to find them. No food groups are eliminated and everything works in balance ▲ Asian Diet – The continent is huge, but there are common traits in the gastronomy of the entire region. A Boston NGO has defined a food pyramid based on eastern customs: vegetables, fruits, nuts, seeds, legumes and whole grains, as well as soy, fish and seafood are widely used, while dairy products, eggs and other oils can be consumed in lower frequency. The diet also calls for at least six glasses of water or tea a day, and sake, wine and beer can be enjoyed in moderation. ▲
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