The 7 Foods that Decrease Belly Fat by Killing Your Appetite

there are foods that can stimulate glucagon like peptide one glp1 which is the same thing that we are targeting with exogenous semaglutide or OIC okay semaglutide is a glp1 receptor Agonist okay what that means in very simple terms is that when we consume food we have cells in our gut that produce glp1 glp1 then allows us to feel satiated but it also stimulates insulin production to bring our glucose levels down now in the mainstream right now we see a lot of people taking semaglutide because it can have this effect where it can control appetite but it can also lower glucose and improve insulin function that's great but if you're not someone that really really needs it it could actually be detrimental it's not something that everyone should just be going out and taking willy-nilly so I've got foods that you can consume that have effects similar to semaglutide of course not the same potency that would be irresponsible to say we're talking a a pharmaceutical versus food but still we should start with the food because this is very impactful stuff before we jump right into the first one it's important to know that the idea behind glp1 is not just to reduce your appetite that is a complete misnomer the idea behind glp1 receptor Agonist is to help out beta cells within the pancreas it helps create insulin more effectively and most people think insulin is bad insulin is actually good when it's in the right amount so what glp1 receptor agonists do is they take care of the pancreatic beta cell so that they are better at producing insulin more potently more effectively at the right time in response to food thereby helping out people that have blood glucose issues now let's jump into the foods the first one we need to address is one that needs no introduction but we do need to understand the science that is going to be Whole Food protein sources protein shakes are great don't get me wrong I love them I use them but they will not Spike that gp1 the same way that whole food protein will let's take a look at some research there is a study published in nutrition metabolism and cardiovascular disease it looked at a high protein diet versus a high carbohydrate diet for 6 months what they found is that subjects that were on the high protein diet ended up having 100% remission of their pre-diabetes those that were on the high carb diet only had a 33% remission of their pre-diabetes even though they lost roughly the same amount of weight and ate roughly the same amount of calories now why did this happen it's speculated that the high protein group had a much more significant secretion of gp1 this much more significant secretion of glp1 led to better insulin response and ultimately low lower glucose even though both groups lost weight that's where we can't say that like all food is created equal as long as calories are matched they ate roughly the same amount of calories they lost roughly the same amount of weight one group went into pre-diabetes remission and one group pretty much didn't now the reason that like a protein shake doesn't have the same effect even though it's protein is the rate of digestion and the overall motility can play a big role too so although a protein shake can satiate you it doesn't have the same impact on gp1 say a slower digesting protein wood I popped a link down below for butcher box if you want to get some grass-fed grass-finished beef there's obviously lots of places that you can get good quality beef these days but the nice thing about butcher box is honestly it's the best tasting grass-fed grassfish beef I've ever had it gets delivered to your doorstep you can completely customize your box so whatever you want you can do New Yorks you can do filets you can do ribey now they have all kinds of different options they have sustainable Seafood options they have chicken options they have pork options they breakfast sauces is like the best breakfast sausage I've ever had so at the end of the day it comes down to taste that's what's going to keep us coming back and this stuff is amazing so I popped a link down below that way you can also check out my custom boxes the type of cuts that I typically get personally but you can also just kind of shop around and see what cuts you would like so it's called butcher boox it's down below first line of the description directly underneath this video and you can check them out no obligation but just worth a check after this video this next one is interesting because it's unsaturated fats and it's not to say that saturated fats are bad it's just to say when we are trying to increase glp1 and have a similar effect as much as we can to something like simag glutide we got to look at everything so there was an interesting paper that compared butter to olive oil it's really interesting they took healthy participants and type 2 diabetic participants they gave them 50 grams of carbohydrates with butter and then later on gave them 50 g of carbohydrates with olive oil what they found is is that the olive oil group had a potent secretion of glp1 much more potent than the butter group did which is interesting because they're both fats but what we have to look at is the type of fatty acid receptors we have free fatty acid receptor one and free fatty acid receptor 2 which have a very very strong Affinity or rather polyunsaturated fats and monounsaturated fats have a strong Affinity to these receptors they bind very strongly to these free fatty acid receptors consequently triggering a very strong very potent glp1 response that's why fats can be so satiating but the big problem we face with things like macadamia nuts like almonds like even even olive oil even some of these oils to begin with very easy to overc consume them in a short amount of time so although they can directly kill your appetite and they can improve insulin function and all this stuff if you eat 5,000 calories of them in a sitting it's going to be a problem right so that's what you have to do you have to make sure you eat very slow when it comes down to these fats and I promise you if you like slowly munch on macadamia nuts you will be very very satiated from them but if you allow yourself to just engulf an entire bag then you're going to have a different situation now what was interesting is that with this study there were similar improvements in healthy people and type 2 diabetics so it helped people across the board so even if people were dealing with high glucose issues when they had carbs alongside olive oil it improved their postprandial glucose and ultimately their glp1 the next one is super super interesting and it's kind of a hack okay something out there called allulose and it's a non-nutritive sweetener like we see it in all kinds of different uh processed foods and like low carb products but alose can be used as sort of a tool now this research we look at rodent model research but what we have to understand is that rodent model research paves the way for the future like we can look at that and say hey this is really interesting stuff we also kind of layer it in with the epidemiological and the observational data that we have there was a study published in biochemical biophysical research Communications that gave rodents a half a gram to two gram per kilogram of body weight allulose what they found is that 2 hours after eating when they gave them this allulose they had a significant reduction in glucose and a potent secretion of glp1 so much so that the research even said this could literally be used as a way to prevent overeating it was that potent of a glp1 response the cool thing is allulose was more effective than glucose fructose and dextrin so even though it's technically considered a carbohydrate even though it's technically very very low calorie almost zero calorie it had a bigger impact on glp1 so you could add this to your fruit you could bake with it you could make cookies and use allulose instead of sugar and you could actually have an effect that has an appetite suppressant insulin supporting effect really powerful stuff then we move into the next category that's pretty specific but very interesting specific flavonoids certain flavonoids that are in particularly Mediterranean style foods canbin to the free fatty acid receptors similarly to poly and monounsaturated fats in this particular case quatin okay quatin you're going to find in like garlic you're going to find it in onions asparagus and very very potently in Capers so eating those kinds of foods might actually stimulate glp1 and make you have less of an appetite or you could just straight up take quatin supplements which has a big impact too additionally curcumin okay just adding in like turmeric curcumin to your food has a big impact and then egcg which you're going to get in green tea or straight up green tea extract this can also bind to the free fatty acid receptor so super intriguing stuff okay now we jump back to like a whole food thing here for a second and there's some very interesting ones that I have still towards the end end here fiber in and of itself is a very very potent stimulator of gp1 now the reason that it does this is when fiber ferments and it turns into these short chain fatty acids this seems to regulate glp1 function so more fiber the more diverse microbiome the more short chain fatty acids the more overall glp1 we can produce so this isn't something where you say hey I'm going to eat some Fiber and it's going to have a gp1 effect this is more so no if I add fiber to my diet it's going to make other Foods more effective at stimulating gp1 okay here's this next one mixed nutrition mixed nutrients what do I mean by this okay if you look on the surface if we add protein to carbohydrates it'll slow down the digestion of carbohydrates thereby lowering glucose right well what if there was another piece of the equation what if we were from like a biological perspective rewarded for getting adequate nutrition if protein and carbohy hydrates are combined we might actually stimulate more glp1 than just with carbs alone or just with protein alone the same can be said for fats and carbohydrates we're almost rewarded for getting a more diverse amount of food so diversity of food and combinations of foods can actually stimulate more glp1 so if you were to say hey I'm going to have I don't know some lean ground beef along with some macadamia nuts along with a little bit of fiber along with maybe a little bit of sweet potato that might actually stimulate more glp1 than equal amounts of any of those Foods independently this is upand cominging research but it's very very interesting that there's synergistic effects so you might want to actually look at getting more diverse foods with each meal to literally satiate you more and lastly although we've already talked a little bit about the Mediterranean diet when it comes down to a potent effect on gp1 Mediterranean Takes the Cake but what are the attributes of it and how does it work work well there was a study published in diabetes metabolism research and reviews that took a look at a Mediterranean diet compared to a high fiber veggie diet I found this very interesting because normally people think that a Mediterranean diet is so close to a plant-based diet that you're basically talking about plant-based and people kind of get their guard up oh don't go Mediterranean on me I don't want you to start going plant-based on this actually compared vegetarian a way like in high fiber next to Mediterranean they gave subjects a Mediterranean meal and then they gave them an isocaloric higher carb higher fiber vegetarian meal they found the Mediterranean meal triggered a much more potent glp1 response as well as an oxom modulin effect which is the precursor to G gp1 and gp1 receptors what does this ultimately mean what we have to look at is what a Mediterranean diet has in it higher protein compared to a veggie diet you're going to have foods rich in querit you're going to have foods that have some of those other components we've talked about it's high fiber High mono and polyunsaturated fats so you've got all the whammies that you need together to make a very potent glp1 stimulating diet so if you factor all these things in and you sprinkle them in throughout your diet you're really looking at a pretty potent way to trigger glp1 without having to go to your doctor and get on something that everyone's like clawing for and clamoring for that may or may not be safe down the road as always keep it locked in here on my channel I'll see you tomorrow

Channel: Thomas DeLauer

Views: 274,180

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Id: qK3lRzogEak

Length: 12min 30sec (750 seconds)

Published: Wed Dec 13 2023