9 foods that have similar effects to weight loss pills that you should eat every day

Weight-loss pills are becoming increasingly popular due to their ability to help you feel fuller for longer and suppress your appetite. Essentially, weight-loss pills cause food to stay in your stomach longer and signal your brain that you are full and don't need more food. The result is reduced calorie intake and ultimately weight loss.

In fact, some foods can naturally trigger similar mechanisms. The article below will list 9 foods that act like weight-loss drugs.

Oatmeal

Start your day with a bowl of oatmeal to help you feel fuller throughout the day. (Image: Eat this)

Oats are rich in soluble fiber, especially beta-glucan, which helps slow digestion and increase feelings of fullness. By forming a gel-like substance in the stomach, oats slow gastric emptying, keeping you feeling full for longer. This mimics how weight-loss medications prolong digestion, reducing the frequency and intensity of hunger pangs.

Start your day with a bowl of oatmeal to help you feel fuller throughout the day.

Greek yogurt

Greek yogurt is a protein-rich snack that helps you feel full for longer and reduces hunger pangs. Protein takes longer to digest than carbohydrates, which helps curb appetite. Research also shows that protein can increase the secretion of the natural hormone GLP-1 (a hormone produced by the small intestine), which enhances feelings of satiety.

Choose plain, unsweetened Greek yogurt for maximum protein and minimal added sugar, and add fresh nuts and berries.

Lentils

The fiber in lentils slows down digestion, similar to the effect of weight-loss medication. (Image: Eat this)

Lentils are rich in fiber and protein, supporting weight loss by promoting satiety and stabilizing blood sugar levels. The fiber in lentils slows digestion, similar to the effect of weight-loss medication. The protein content in lentils also helps activate satiety hormones, making them an excellent plant-based choice for appetite control.

Apple

Apples contain pectin, a soluble fiber that swells in the stomach and slows down digestion. Eating an apple before a meal can help reduce overall calorie intake by helping you feel full faster. The natural sweetness of apples can also satisfy sweet cravings, making them a great snack for managing hunger.

Combine apples with protein or healthy fats like a hard-boiled egg or a handful of almonds for an even more satisfying snack.

Avocado

The monounsaturated fats in avocados slow down the emptying of the stomach, helping you avoid feeling hungry between meals. (Image: Eat this)

Avocados are rich in healthy fats and fiber, contributing to feelings of fullness. The monounsaturated fats in avocados slow down stomach emptying, helping to prevent hunger between meals. Additionally, studies show that consuming healthy fats stimulates the release of the hormone GLP-1, which promotes satiety. Try starting your morning with avocado toast, or add avocado with salt and pepper as a side dish to your meals.

Barley

Like oats, barley is another whole grain that is high in beta-glucan fiber. This type of fiber increases GLP-1 production and slows digestion, aiding in appetite control and prolonging feelings of fullness.

Replacing refined grains with barley in dishes like soups and salads can help reduce calorie intake and improve feelings of fullness.

Chia seeds

Just one teaspoon of chia seeds added to yogurt, smoothies, or oatmeal can help you feel fuller for hours. (Image: Eat this)

Chia seeds are a fiber-rich superfood that can expand up to 10 times their size in water. When you eat them, they absorb liquid and swell in your stomach, physically filling your stomach and slowing down digestion. This is similar to how weight-loss medications slow down stomach emptying.

Just a spoonful of chia seeds added to yogurt, smoothies, or oatmeal can help you feel fuller for hours.

Egg

Eggs are another protein-rich food that helps increase feelings of fullness by raising levels of satiety hormones, including GLP-1. Studies show that people who eat eggs for breakfast feel fuller and consume fewer calories throughout the day compared to those who eat a carbohydrate-rich breakfast like bagels or pastries.

Adding eggs to your meals can help control hunger and support weight loss.

Dark green leafy vegetables

Combining your dark leafy greens with lean protein like salmon or grilled chicken can help complete your meal and provide a balanced diet. (Image: Eat This)

Dark leafy greens like kale and spinach are nutrient-rich, high in water content, and packed with fiber, all of which help you feel full without adding extra calories. Fiber slows down digestion, and the large amounts of these vegetables activate receptors in the stomach, signaling satiety to the brain.

Combining your dark leafy greens with lean protein like salmon or grilled chicken can help complete your meal and provide a balanced diet.

If you're looking to lose weight naturally, don't forget to include the foods mentioned above in your daily diet to help you better control your appetite. In particular, combine these foods to increase the effectiveness of reducing cravings and promoting feelings of fullness, helping you achieve a better physique!

Quoc Thai (Source: Eat this)

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