Five science-backed hacks to curb your cravings naturally

When we feel more satiated, we're less likely to reach for the ultra-processed snacks. Photo / Getty Images

From chewing slowly to packing away more protein, try these simple ways to satisfy your appetite (no weight loss drugs required).

Imagine that there was a switch you could flick that would help you feel truly satisfied after meals, curb 3pm cravings, and balance your energy throughout the day.

What if I told you already have a built-in tool for this in your body – and you can activate it naturally?

That tool is a hormone called GLP-1 (short for glucagon-like peptide 1). It plays a crucial role in how our bodies regulate appetite, signal fullness to the brain, and manages glucose after eating. When GLP-1 levels rise, we feel more satiated and experience steadier blood sugar levels – a win for energy, mood, and long-term metabolic health.

Right now, GLP-1 drugs like Ozempic and Wegovy are everywhere. In the US, around one in eight adults have tried them. These medications artificially boost or mimic GLP-1 to reduce appetite and stabilise blood sugar. But while they’re effective, they also come with downsides: potential side effects like nausea and digestive discomfort, high cost, and reliance on long-term use. And they may not lead to sustained change: research shows that two-thirds of lost weight is regained within a year after stopping the medication.

As a biochemist, I was curious to understand more. And what I discovered is this: GLP-1 is something our bodies already make naturally, several times a day, in response to food.

In a healthy body, GLP-1 levels rise every time we eat. They peak around 45-60 minutes after a meal and then gradually fall. This natural cycle happens multiple times a day.

But modern life and the way we eat stop us feeling full. Ultra-processed foods, snacking all day, eating carbs on their own – these habits don’t support our satiety systems. Instead, they override them.

While it’s impossible to naturally increase GLP-1 as much as the pharmaceutical drugs do, there are simple, sustainable, evidence-based ways to encourage our bodies to produce just a little more of it – no prescriptions needed.

Here are five science-backed, needle-free hacks to help your body naturally boost GLP-They may help you curb cravings, flatten glucose spikes, help your body burn more fat for fuel, and support your overall metabolic health.

1. Start your meal with a veggie starter

When you eat, the order in which you eat your food matters. Starting your meal with fibre-rich vegetables can help stimulate the release of GLP-1. This includes anything from leafy greens, to tomatoes, to radishes.

Here’s why: you have tiny sensors in your digestive system called L-cells. When food arrives in your gut, especially fibre, protein, and fat, these L-cells release GLP-1 into your bloodstream. Fibre from veggies not only triggers this response, but also slows down the absorption of carbs (starches or sugars) that follow, leading to a more stable (and smaller) rise in blood sugar.

Studies show that when people eat vegetables first, followed by protein and fat, and carbs last, they have up to 38% higher GLP-1 levels after eating compared to eating the same foods in a different order. It’s one of the simplest yet most powerful satiety tricks I know.

2. Eat enough protein at every meal

Protein is one of the strongest natural triggers of GLP-1. It tells your body: “A crucial nutrient has arrived. We’re safe. No need to keep eating.”

My goal is to eat about 30-40g of protein at each meal. Think eggs at breakfast, lentils at lunch, grilled fish or chicken at dinner. Eating enough protein also helps to maintain muscle mass and strength, which is especially important as we age. Unfortunately, as with all weight loss, a study has shown that weight loss from GLP-1 drugs often includes muscle loss (up to 30% of total weight lost, according to the study).

You’ll get more GLP-1, more satiety, and better blood sugar management – all from that piece of salmon or those scrambled eggs. Win-win.

3. Chew slowly and stick to whole foods

One of the lesser-known ways to increase GLP-1 naturally is chewing. Yes, just chewing your food properly.

Your digestive system responds not only to what you eat, but also to how you eat. When you chew your food thoroughly and eat slowly, your body produces more GLP-1. In fact, studies show that solid food that is chewed leads to higher GLP-1 release than liquid or pureed food.

So ditch the blended smoothies and soups once in a while, and focus on whole, chewable foods. And slow down at meals. Put your fork down between bites. Let your gut catch up. That alone can help you feel fuller, faster.

4. Drink yerba mate instead of your usual caffeine fix

If you haven’t tried yerba mate, it might be time. This South American herbal tea doesn’t just give you a gentle caffeine lift – it also helps stimulate GLP-1 release.

Animal studies have shown that yerba mate increases GLP-1 secretion, making it a promising natural appetite regulator. It also has antioxidant properties and may improve glucose control. So next time you reach for your morning coffee, consider switching it up. Sip yerba mate slowly, let it energise you, and enjoy its bonus metabolic perks.

5. Add a squeeze of lemon to your meals

Lemons contain a powerful antioxidant called eriocitrin. It’s the molecule that makes lemon yellow, and studies show it stimulates GLP-1 production. But you’d need to drink over a litre of pure lemon juice to get a meaningful dose.

Luckily, there are supplements which isolate and concentrate eriocitrin. In one study, participants taking concentrated eriocitrin registered a 22% increase in GLP-1 levels after three months. And this also came with improved glucose and insulin levels.

If you’re not into supplements, start small: add a generous squeeze of lemon to your salads, stews, and dressings. It won’t be anywhere near as powerful as concentrated eriocitrin, but every little helps.

Jessie Inchauspé is a biochemist and author of the international best-selling book The Glucose Goddess Method.