How to eat for optimal GLP-1 appetite suppression 

You may be looking to optimize your appetite suppression, especially with the explosion of all the GLP-1 medications. Although GLP-1 appetite suppression medications aren’t necessarily “new”, they’ve gotten a lot of attention in the last year. 

Now, don’t get me wrong.  They do provide impressive results for many, especially those with a genetic predisposition to appetite dysregulation. 

But, let’s be honest.  Not everyone needs appetite suppression.  So don’t get confused with the messaging.  Just because you may need to lose weight doesn’t mean your appetite needs suppressed. 

I mean let’s face it.  Appetite suppression can be helpful when out of balance, but it doesn’t guarantee long-term weight loss success.  And losing weight doesn’t guarantee resolution to your health problems.  Which I discussed in this post, “Why you shouldn’t follow your friend’s diet”    

In fact, I share 3 patient cases of how following a genetically guided diet was more successful in resolving health issues and weight loss compared to a conventional diet. 

So truly evaluate.

Are you struggling with your appetite? Or is it cravings? Hunger?

And if you’re unsure the differences, I covered these very topics recently…

Does Hunger mean your surgery is broken?

5 ways for better appetite control after bariatric surgery

5 tips to minimize cravings after bariatric surgery

Now, I’ve already dug into the details of how to Naturally increase GLP-1 appetite suppression hormone.  Covering the foods & food properties that improve appetite suppression by increasing the release of your GLP-1 hormone. 

So this conversation is an extension of that discussion.  But focusing more on the “how”. 

How to eat for optimal GLP-1 appetite suppression. 

I do want to preface this for those individuals with a genetic predisposition to appetite dysregulation.  Although you may not have a genetic test, you have a strong inclination you may have a combination of genetics that could be at the root of your appetite imbalances. 

This is where multiple modalities may be necessary to achieve ideal appetite suppression.  You see, it may not only require optimizing foods that increase GLP-1 appetite suppression, but medication, nervous system work, lifestyle changes, neurotransmitter enhancement.  Or any combination of these. More of a whole body approach.  Just to achieve optimal appetite suppression. 

So learning how to eat for optimal GLP-1 appetite suppression is one step of many that will likely need to take place for you to achieve the results you’re seeking. 

Additionally, this conversation is for those individuals who just want to optimize the control of your appetite.  Because there’s absolutely nothing wrong with staying full and satisfied with your food choices.  In fact, it’s just smart.  This is how you should eat.  Providing your body with nourishing foods that can sustain your health and appetite. 

Because diet culture has convinced people that you need to be hungry to be successful with weight loss.  Where in fact, this is just not true. 

So, let’s dig into how to eat for optimal GLP-1 appetite suppression.  In this YouTube video Naturally increase GLP-1 appetite suppression hormone.  I explain that in my research I found four solid evidence backed food or food properties that have been found to increase the release of GLP-1. 

These include…

1. Yerba Mate` tea
2. Olive oil
3. Protein
4. Fermentable fiber

So when you break this down into the “how”, let’s discuss how to make food choices that you can incorporate into your daily life.  That will maximize appetite suppression. 

How to use more Yerba Mate` tea to increase GLP-1

First off, when it comes to Yerba Mate` tea this can be served hot or cold.  You can add it to smoothies or use it as the base of a marinade or dressing.  But they do recommend only using the leaves once, and avoiding smoked tea leaves.  But think of things you make with a liquid and use the Yerba Mate` tea instead. 

You can start with drinking one cup each day, and based on how well you tolerate caffeine, increase as needed.  One study recommended up to three cups daily.  But you have to keep the caffeine peace in mind. 

Yerba Mate` tea is relatively low in caffeine compared to coffee, but some individuals that are genetically slow caffeine metabolizers would want to use caution.  

In fact, it takes about eight hours for caffeine to be fully metabolized in your system.  Not to mention, there are a few gene variations that influence your tolerance.   In small amounts it can provide alertness and enhanced cognitive performance.  However, in higher quantities it can trigger anxiety, restlessness, irritability, nausea and insomnia. 

So even though Yerba Mate` tea can increase GLP-1 appetite suppression, you have to use wisdom in how it’s used.  In this case if you don’t know your genetics, keeping a caffeine curfew is wise.  But most importantly, paying attention to how it makes you feel when you use it.  If you notice increased irritability or anxiousness, you’ll want to limit its use or avoid it. 

How Extra-virgin olive oil(EVOO) increases GLP-1 release

Second is olive oil.  Now, many may feel afraid to eat fats as they have more calories and for quite some time they were considered bad for your heart.  Increasing your cardiovascular risks. 

However, more recent research has proven that olive oil has cardio-protective effects.  This has been demonstrated by the results of a very recent analysis of two extensive prospective US studies.  It showed that an increased intake of olive oil lowers the risk of morbidity and mortality of cardiovascular disease.  This was determined after twenty-four years of follow-up. They found that the replacement of dairy fat, margarine, butter, or mayonnaise with the equivalent amount of olive oil can significantly lower the risk of cardiovascular disease. 

But what about the nutrigenomic effects of olive oil?  

One study evaluated the TCF7L2 gene and documented the role of the traditional Mediterranean diet enriched with EVOO(extra-virgin olive oil) in the risk of developing type 2 diabetes, atherosclerosis, and cardiovascular pathologies in subjects carrying the TCF7L2 genetic SNP.  To clarify, this gene is most associated with type 2 diabetes.  What they found was these carriers have a higher risk of developing type 2 diabetes and cardiovascular disease(especially stroke) when NOT following a Mediterranean diet enriched with olive oil. 

Not to mention that several studies show that olive oil provides anti-inflammatory properties, is rich in antioxidants and polyphenols reducing and reversing disease risk.  

But how much EVOO should you consume?

This study published in 2022 documented that the consumption of olive oil at exactly between 20 and 30 grams/day was associated with a lower risk of cardiovascular disease and stroke.  Stating it should be promoted as a means of prevention. 

But what about for maximum GLP-1 appetite suppression?

This study published in 2015 found that following a Mediterranean diet with 10 grams of EVOO daily decreased blood glucose, DPP-4 activity, LDL-C, oxLDL and increased insulin, GLP-1 and GIP. 

Additionally, this 2017 study found consuming a meal with 10 grams of EVOO vs. a meal without EVOO reduced blood glucose and DPP-4 activity, and increased insulin and GLP-1. While decreasing triglycerides and ApoB. 

A surprising study found that just buying olive oil was not as effective as EVOO.  In fact, it showed that the intake of EVOO produced favorable changes in GLP-1 levels, resulting in greater postprandial GLP-1 concentrations when compared with olive oil and sunflower oil. 

So as you can see, purchasing a good EVOO can make or break appetite suppression.  In my opinion, not only do you want EVOO, but first cold pressed too.  This is telling you of the extraction process, verifying they’re not using chemicals to extract then having to heat at a high temperature to burn off the chemicals.  I also try to find one that has a harvest date as this also validates the quality. 

I’m sure you’re thinking, how much is 10 grams of EVOO daily?

10 grams= 2 1/4 teaspoons

20 grams= 4 1/2 teaspoons

30 grams= 6 3/4 teaspoons

How to maximize protein for optimal GLP-1 appetite suppression

Third is protein.  This shouldn’t be a surprise.  But I want to preface this with saying even if a protein source doesn’t increase GLP-1 release it is still a viable food to consume.  So don’t get confused with the messaging and start eliminating good quality protein sources just to increase these foods.  

To clarify this further, this 2018 study documented that the elevation of circulating amino acids(the components that make up protein) that occurs after a high-protein intake is associated with an enhancement of beta cell function and GLP-1 secretion in type 2 diabetics. 

So just consuming adequate protein in general can improve the release of GLP-1.

Additionally, let’s consider allergies.  If someone has a true IgE allergy(which is different from an IgG sensitivity) the protein component is the culprit.  If you have an egg, dairy or fish allergy.  Please do not consume these foods just to increase appetite suppression. 

Also, dairy(whey and casein) is considered a FODMAP, which you can learn more about here.  FODMAPs can contribute to digestive symptoms for some individuals.  It’s important to work with a practitioner like myself who can help you navigate a low FODMAP diet and successfully reintroduce offending foods. 

Overall protein is quite satiating, but studies do show that certain types of protein perform a little better at increasing GLP-1 appetite suppression hormone.  

These include whey protein, egg, codfish and casein from dairy.

Of course I would first consider the whole food sources.  Which are egg, codfish and dairy.   Not to mention, whey protein is found in cheese, milk and yogurt.  So dairy foods have the casein and whey that will enhance GLP-1 release. 

So what should your meals look like?

First, every meal should be built around your protein source.  Choose your protein first.  This can be beef, chicken, fish, turkey, pork, beef, lamb, egg, dairy, tofu, quinoa, amaranth and edamame.  They’re all complete protein sources that you can obtain all the complete amino acids from.  Even the amino acids your body doesn’t make. 

But beans, lentils, nuts, seeds, whole grains and vegetables contain incomplete sources of protein and can be a great addition to any meal.  Especially when combined with a complete protein source. 

To optimize your GLP-1 appetite suppression, try adding to your foundational protein.  

For example, if you’re having pork for dinner you can top it with a Tzatziki sauce that is made with yogurt.  Adding a side of beans, with a salad that is top with shredded cheese, tomato, cucumber, peppers, onion, etc.  Then make a quick salad dressing with a base of EVOO, apple cider vinegar, spices and salt & pepper. 

Another consideration, start with codfish in the air fryer, then drizzled with EVOO.  Add a roasted veggie that again is top with EVOO.  A salad with a EVOO dressing can be a great addition. 

Now, there are mixed opinions on heating EVOO.  Some say to just not heat above 350 degrees Fahrenheit. So my stance is, if I have avocado oil, I’m going to roast with that.  But if I only have EVOO then don’t exceed 350 degrees. 

I think you get the picture. But I do want to say an additional consideration is of course having a protein shake using a whey isolate protein powder.  This can help support a healthy diet, but should never be used in place of a meal.  Liquid protein shakes are less satisfying in general.  Even with a whey protein powder.  Of course making it into a protein smoothie can be a way to enhance satiation.  Especially compared to a ready-to-drink shake. 

How fermentable fiber can improve GLP-1 appetite suppression

Lastly, we cover fermentable fibers. This is an important piece as this influences your gut bacteria, which play a role in appetite regulation too. 

Fermentable fibers are carbohydrates that contain non-digestible soluble, insoluble and resistant starch fibers.  Studies show that insoluble and resistant starch perform a little better because both produce short-chain fatty acids(SCFA) in the colon.   You can learn more about the different fibers here.  

Although this area of research is still growing, and most are animal studies.  What we know is the more fermentable fibers you consume the more SCFAs you produce and the more GLP-1 you release.  Not to mention, they find fermentable fibers improve insulin and glucose levels.  Which is important when it comes to appetite suppression.

So, the key is to consume more soluble and resistant starch fibers on a regular basis.  Although there isn’t a clear number of fiber grams to consistently consume for optimal GLP-1 release.  The current recommendations are 34 grams for adult males and 28 grams for adult women. 

Now, sources of soluble fiber are…

• Berries
• Oatmeal
• Oat & rice cereals 
• Beans
• Avocado 
• Potatoes without the skin
• Pears without the skin
• Figs
• Nectarines
• Peaches
• Apricots
• Plums
• Carrots
• Apples without the skin
• Guavas
• Barley
• Canned citrus

Sources of resistant starch are…

• Raw potato
• Cooked and chilled potato and rice
• Partially milled grains and seeds
• Green banana & plantain
• Beans & lentils

Now, the benefits of resistant starch has been clearly define.  In fact, the current minimum resistant starch recommended for health benefits is 6 grams of resistant starch per meal.  And the average daily American intake is 5 grams per day. 

Unfortunately, not enough human studies have been conduct to determine an approximate amount of resistant starch require to increase GLP-1. 

Personally, I think striving for 6 grams of resistant starch per meal should be beneficial.  As this is already a pretty big change for many. 

How do you consume six grams of resistant starch per meal?

• 1/2 cup lentils = 3.4 grams
• Medium banana = 4.7 grams
• 1 cup white beans = 7.4 grams
• Uncooked rolled oats= 4.4 grams
• 1/2 cup potato salad= 4.4 grams
• 1/2 cup kidney beans = 2.0 grams

So, as you can see there are plenty of options to consider when trying to boost your resistant starch intake.

Conclusion

As you can see eating for optimal GLP-1 appetite suppression isn’t rocket science.  Although there’s some intentionality required.  None of these foods are expensive, hard to find or bad tasting.  So the moral of the story is, if you’re looking to improve your appetite suppression.  Write down this list.  Yerba Mate` tea, EVOO, protein, soluble and resistant starch.   There are ENDLESS meal combinations.  If you want help or guidance.  I would encourage you to check out our Gastric Health Membership.  This is your best value for services renderes.  As this membership includes meal plans, food guides, coaching from an experienced Registered Dietitian with 25+ years experience in Bariatrics.  I hope you’ll check it out!!