A leading UK nutritionist has identified four powerful 'superfoods' that can naturally support weight loss efforts, potentially helping some people achieve a healthier shape without turning to prescription medications like Mounjaro.
Foods That Mimic Weight Loss Hormones
While potent drugs such as Mounjaro (tirzepatide) are highly effective for significant weight reduction—often leading to a 15-20% loss—they work by mimicking gut hormones like GLP-1. According to Lily Keeling, Senior Head of Recipe Development and a Registered Nutritionist at Green Chef UK, certain everyday foods can naturally encourage the body's own release of these beneficial compounds.
"Although no food can fully replicate the strong effects of medication, some can help your body release GLP-1 naturally," Keeling explains. This hormone is key for slowing digestion and curbing hunger, making it a valuable ally in weight management.
The Four Key Superfoods for Natural Weight Management
Leafy Greens: The Low-Calorie Volume Food
Vegetables like kale, spinach, Swiss chard, and arugula are foundational for weight loss due to their low calorie and carbohydrate content paired with high fibre, vitamin, and mineral levels. Their soluble fibre slows stomach emptying, prolonging feelings of fullness.
"Their high volume-to-calorie ratio allows you to eat larger portions without increasing your caloric intake," says Keeling. Furthermore, nutrients like calcium found in these greens may help boost metabolism and fat burning.
Chilli Peppers: The Metabolic Igniter
The heat in chillies comes from capsaicin, a bioactive compound that promotes thermogenesis—a process that slightly raises the body's metabolic rate and core temperature. This can increase calorie expenditure and encourage the body to use fat reserves for energy.
"Studies indicate it has a significant impact on central obesity (belly fat), which is the most unhealthy kind," notes Keeling. However, she cautions that it's not a miracle solution and effectiveness varies per individual.
Green Tea: The Gentle Fat Burner
Green tea contains a powerful antioxidant called epigallocatechin gallate (EGCG). "Clinical trials have shown it can increase metabolic rate and assist in the breakdown of fat cells," Keeling states. While the effects are modest, swapping sugary drinks for green tea reduces calorie intake and provides a slight boost to energy use, especially when combined with exercise.
Eggs: The Satiety Powerhouse
Praised as one of the most nutrient-dense foods available, eggs are rich in high-quality protein and healthy fats. "Eating breakfast with eggs incorporated can lead to reduced calorie intake for the rest of the day," Keeling advises. The protein in eggs helps lower hunger hormones and increases hormones that promote satisfaction. It also has a high thermic effect, meaning the body uses more energy to digest it.
A Balanced Approach Is Essential
Keeling and other health professionals stress that these foods are most effective when consumed as part of a balanced diet and healthy lifestyle. They are not a direct replacement for medical intervention where it is clinically necessary.
"For overweight people or those struggling with obesity, medication like Mounjaro may be prescribed, but usually only as a last resort," the original reporting highlighted. The expert advice underscores that these dietary choices can make a meaningful difference for those able to manage their weight naturally.
The key takeaway is that integrating these specific, nutrient-rich foods can support the body's natural weight-regulating processes. As always, individuals are urged to consult their doctor before making any drastic dietary changes, particularly if they are on other medications.
