There’s no doubt that weight-loss jabs such as Mounjaro and Wegovy have completely revolutionised the diet industry.
But thanks to price hikes, the truth is that not everyone who would like to shift their excess weight can afford to pay for them.
And, in any case, nearly one third of people give them up after just six months, partly because of side effects like nausea and diarrhoea. For those who do stop, the evidence shows most people pile the pounds back on within a year.
But there is an alternative which allows you to avoid medication – and the side effects.
Some dietitians now say it is possible to mimic the ‘Mounjaro effect’ through diet alone. The key is knowing exactly what to eat to reduce cravings and hunger.
It will take longer to drop a few dress sizes compared to when using the drugs, they warn. But the huge advantage is that the diet will keep you feeling full and is easy to stick to in the longer term.
The Mail has been given three exclusive recipes, formulated by top dietitians, that are designed to mimic the appetite-suppressing effects of Mounjaro – and supercharge weight loss.
Some dietitians now say it is possible to ditch weight-loss jabs and get the ‘Mounjaro effect’ through diet alone. The key is knowing exactly what to eat to reduce cravings and hunger
However, first it’s important to understand how weight-loss drugs work to suppress the appetite.
The active ingredients – tirzepatide in Mounjaro, and semaglutide in Wegovy – mimic a hormone which the body produces naturally when we eat. The hormone, known as glucagon-like peptide-1, or GLP-1, is released by the gut and sends a signal to the brain that we are full.
In addition, it slows down the passage of food through the digestive system, keeping us feeling fuller for longer.
The key to the diet is eating more of the foods which naturally trigger the release of GLP-1 – meaning you get a similar appetite-curbing effect, without the needles.
Rebeka Bereczy, lead dietitian for health and nutrition app Lifesum, which has produced a series of recipes on its app which are designed to either work alongside weight-loss jabs or instead of them, explains: ‘GLP-1 medications help people feel fuller for longer and manage hunger, and they are intended as long-term treatments.
‘However, the body also has its own natural ways of creating satiety signals, and a diet rich in nutritious whole foods can support this. Protein, fibre, and healthy fats slow digestion, stabilise blood sugar, and support hormones such as GLP-1.’
The ‘winning formula’, according to Ms Bereczy, is to plan meals which are high in both protein and fibre – both of which are thought to trigger the production of GLP-1 which promotes satiety, of a feeling of fullness, to stop you overeating.
Meals which contain good sources of these nutrients will prevent you from becoming hungry and stop you reaching for snacks, she explains.
Berries such as raspberries, strawberries, blueberries and kiwis – which are, in fact, technically a berry – are also high in fibre ‘and offer flavour without spiking blood sugar’
‘Over time, focusing on these nutrients can make it easier to stick to healthy habits and feel in control of your appetite throughout the day,’ she says.
And fibre is the most significant. Most UK adults – around 96 per cent – do not consume the recommended 30g of fibre a day, which is important for overall health and has been shown to reduce the risk of heart disease, type 2 diabetes, bowel cancer and stroke.
One of the best sources is oats, according dietician Dr Ruxton, co-owneer of Salt St Andrews gym. This is because oats, which can be turned into breakfast porridge, contain a specific type of fibre called beta-glucan which slows digestion.
Fibre is also found in wholegrains like barley, beans and lentils, nuts and seeds, apples and pears – with the skin on – and veg such as asparagus, leeks and cruciferous veg like broccoli, cabbage and cauliflower.
Berries such as raspberries, strawberries, blueberries and kiwis – which are, in fact, technically a berry – are also high in fibre ‘and offer flavour without spiking blood sugar’, Ms Bereczy says. They have the added bonus of being high in polyphenols, powerful anti-inflammatory compounds which are also thought to naturally trigger GLP-1 production.
Experts also say opting for brown, wholegrain bread over white can also boost fibre levels. So too can switching to wholegrain pasta, rice and grains like quinoa.
These are thought to feed crucial bacteria in the gut which is involved in releasing satiety hormones, stopping you from overeating. They’ll also be digested more slowly, releasing energy more gradually which will make you less likely to reach for a sugary snack in between lunch and dinner.
Eating a diverse range of different sources of fibre will also feed all the different types of bacteria in the gut, keeping it healthier and more efficient overall – say, by including oats in porridge for breakfast, a quinoa-based salad for lunch and brown rice with veg for dinner.
Overnight oats contain a specific type of fibre called beta-glucan which slows digestion
Beans such as black or kidney beans, chickpeas and lentils are particularly good because they also offer protein along with the fibre, making it twice as good in promoting satiety.
For other protein, swap heavier meats like ham or beef for more lean protein sources such as turkey, chicken, tofu or tuna. Fish which is rich in omega-3s, such as salmon, sardines and mackerel, are also thought to directly increase GLP-1 secretion as well as reducing gut inflammation.
Eggs have also been shown in trials to reduce overall calorie intake and dampen down hunger hormones, according to Dr Ruxton.
Ms Bereczy also recommends low-fat, high-protein dairy such as cottage cheese, and Greek yoghurt which are ‘low-calorie and protein dense’ and will promote ‘steady energy and help curb cravings throughout the day’.
Dr Ruxton says the combination of dairy protein and calcium in these foods may explain why they make us feel fuller. Dairy protein contains a nutrient called leucine, which studies show can reduce appetite. Calcium, as well as crucial for bone health, also appears to slow down digestion, leading to a longer-lasting feeling of fullness.
Dr Ruxton adds that a tablespoon of chia seeds to yoghurt or porridge, or sprinkling it on a salad, is a ‘simple, powerful fibre boost’, she says, which will give your feeling of fullness ‘extra staying power’.
Perhaps surprisingly, experts also say that potatoes can be crucial for weight-loss. While the starchy carbohydrate can be unhealthy when covered in oil or turned into chips, experts say that, cooked sensibly, they can help reduce food-cravings.
‘They’re one of my favourite foods in terms of volume hacks [meaning they lead to a lower food intake overall],’ says Ms Bereczy. ‘Boiled potatoes promote fullness and are rich in vitamin C and potassium, nutrients many people fall short on.’
And experts say it’s important not to forget about healthy fats, contained in products like olive oil, avocados and nuts. These activate receptors in the gut which tell other cells to release GLP-1 – triggering increased satiety, and smoothing out blood sugar.
You can also have snacks, says Ms Bereczy – as long as they aren’t high in sugar and calories.
‘Have a smoothie, hard-boiled eggs with veggie sticks, roasted chickpeas or Greek yoghurt with berries and seeds between meals for quick, on-the-go energy,’ she advises.
For Mail readers, nutrition app Lifesum has produced three recipes that demonstrate what to eat in a day to mimic GLP-1 drugs.
‘All of these meals are intended to boost satiety, energy levels, and hit your protein goals,’ says Ms Bereczy. ‘They’ll also help you to avoid the type of strong cravings which can follow a meal which isn’t very nutritious, and when you’d be most likely to grab something sweet and high calorie.’
HOW TO GET THE SAME GLP-1 RESULTS FROM YOUR DIET: BREAKFAST, LUNCH AND DINNER
Breakfast: High-Protein Overnight Oats with Chia & Berries
Servings: 1
Ingredients
35g rolled oats
1 tbsp chia seeds
200g low-fat Greek yogurt or quark
100ml low-fat milk
70–80g mixed berries (raspberries, strawberries, kiwi)
½ apple or pear, diced
Cinnamon to taste
Instructions
1. Combine oats, chia seeds, milk, and Greek yogurt/quark. Stir thoroughly and add fruit and a sprinkle of cinnamon.
2. Refrigerate overnight, or at least 4 hours.
3. Add a splash of extra milk if too thick and top with extra berries before serving.
Why it mimics GLP-1 injections
This high-protein, high-fibre breakfast slows digestion, promotes fullness and helps stabilise blood sugar, making it ideal for appetite control. Oats also contain beta-glucan, a type of soluble fibre that keeps energy stable and hunger in check.
Fibre-rich vegetables such as broccoli are good for reducing appetite and cravings as they slow digestion
Lunch: High-Protein Chicken & Chickpea Power Bowl with Broccoli with Creamy Quark–Herb Protein Dressing
Servings: 1
Ingredients
Main Bowl:
1 chicken breast (grilled or baked)
100g cooked chickpeas
150g steamed or roasted broccoli
75g cooked quinoa
1 tbsp chia seeds
Handful of spinach or shredded cabbage (optional)
1 tbsp olive oil
1 tsp lemon juice or vinegar
Salt, pepper, smoked paprika
Dressing:
75g low fat quark or Greek yogurt
0.5 tsp Dijon mustard
0.5 tsp lemon juice or vinegar
1 tbsp finely chopped herbs (parsley, basil)
Salt + pepper
Instructions
1. Season chicken with salt, pepper, smoked paprika; grill or bake until cooked through and slice. Cook the broccoli.
2. Layer quinoa, chickpeas, chicken and broccoli in bowl, add spinach or cabbage. Drizzle with olive oil + lemon juice. Sprinkle chia seeds or add a few berries.
3. For the dressing, mix the yoghurt or quark with mustard, lemon juice, herbs, salt, and pepper. Mix with salad or serve on the side.
Why it mimics GLP-1 injections
This lunch contains high protein, fibre-rich vegetables, and slow-digesting grains that lead to a steady release of energy, reducing appetite and cravings.
And while chickpeas are healthy and great for weight-loss, they can also be substituted for lentils or other legumes. A protein-rich dressing with olive oil. containing healthy fats, keeps calories low while also keeping you full.
Dinner: Baked Cod Bowl with Red Cabbage, Carrot, Cucumber, Lentils, Sweet Potatoes & Barley
Servings: 1
Ingredients
125g cod fillet
100g shredded red cabbage
140g carrots, shredded
100g cucumber, diced
50g cooked red lentils
200g boiled sweet potato, cut into cubes
50g cooked barley
1 tbsp soy sauce
1 tbsp freshly grated ginger
1 tsp sesame oil
1 lime, cut into wedges
Instructions
1. Preheat the oven to 185°C / 365°F. Whisk together soy sauce, grated ginger, and sesame oil.
2. Place cod on a baking tray, brush with half the dressing, and bake 7–10 minutes until flaky.
3. Combine shredded vegetables, cucumber, lentils, sweet potatoes, and barley in a large bowl. Toss with the remaining half of the dressing. Add baked cod on top with lime wedges for squeezing.
Why it mimics GLP-1 injections
Lean protein, high-fibre vegetables, legumes, and slow-digesting whole grains, all combine in this dinner to create a nutritious, filling, low-calorie meal. Cod is an ideal fish for weight-loss because it packs plenty of protein and has very little fat. This satisfying meal should ensure you feel full until breakfast.
