Weight loss medications have surged in popularity for their appetite-suppressing effects, but turning to weight loss strategies instead could offer more benefits.
Fortunately, choosing meals containing specific nutrient combinations can replicate the hunger-controlling effects of injectable weight loss treatments such as Wegovy and Ozempic, according to medical experts.
Professor Franklin Joseph, who leads Dr Frank's Weight Loss Clinic, explained that carefully constructed meals can produce comparable results by naturally reducing hunger and extending feelings of fullness.
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Eating protein and fibre extends the time it takes to digest
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The approach involves selecting ingredients that work together to slow digestive processes, stabilise blood glucose levels and trigger satiety signals in the brain.
The key to prolonged fullness is to incorporate substantial amounts of protein, dietary fibre and beneficial fats to naturally manage appetite, Professor Joseph explained.
"It's the magic trio for appetite control," he said. "You feel full sooner, stay full for longer, and you avoid the sugar highs and crashes that drive cravings."
Professor Joseph explained that consuming dishes abundant in protein and fibre naturally prolongs the digestive process.
"When you eat a meal rich in protein and fibre, you're naturally extending the time it takes to digest," Prof Joseph explained.
"Add in healthy fats and you've got a triple lock on hunger."
Professor Joseph recommends three specific meal combinations that demonstrate this principle.
The first features a mixture of cooked lentils and quinoa combined with roasted vegetables, finished with a lemon-tahini dressing.
"The plant protein from lentils and quinoa, plus fibre from the veg, keeps you going for hours," Prof Joseph said. "It's great as a main meal or batch-prepped for lunches."
His second suggestion involves baking salmon with non-starchy vegetables, including broccoli, peppers and courgettes, using olive oil.
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The expert recommends Greek yoghurt with mixed berries
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"You get high-quality protein, omega-3 fats for satiety, and a big dose of fibre," he said.
"This combination is incredibly filling but still low in calories per bite."
The third option layers plain Greek yoghurt with mixed berries and almonds or walnuts.
"It feels like a treat but ticks all the fullness boxes - protein from the yoghurt, fibre from the berries, healthy fats from the nuts," Prof Joseph said. "Perfect for breakfast or even dessert."