The “fauxzempic” era is well underway.
Many brands are marketing alternatives to GLP-1 weight-loss drugs, but certain foods may also boost the effects of the naturally occurring hormone responsible for reducing hunger and stabilizing blood sugar.
A recent study found one diet that not only boosted GLP-1 but also increased longevity and reduced body fat.
While weight-loss medications continue to rise in popularity, they also can cause gastrointestinal side effects and loss of lean muscle mass, increasing the risk of falls and fractures.
To promote a longer lifespan while minimizing frailty, researchers created a meal plan composed of low-amino-acid, high-carbohydrate and relatively high-fat foods.
Nicknamed the “longevity diet,” the plan was based on the traditional Mediterranean diet, known for its increase in lifespan, but supplemented with a key nutrient — methionine, an essential amino acid.
Researchers compared the “longevity diet” in mice with a typical Western diet high in processed sugars and fats, and a keto diet high in unsaturated fats, low in protein and very low in carbohydrates.
The methionine-supplemented diet was the most effective at reducing fat mass and frailty while improving cardiometabolic markers and increasing GLP-1 levels.
Meanwhile, the keto and Western diets increased fat mass and frailty, as well as either cholesterol levels or insulin resistance.
The “longevity diet” also increased fibroblast growth factor 21, a peptide hormone required for fat loss and insulin sensitivity.
Necessary for tissue repair, metabolism and detoxification, methionine has also been shown to extend lifespan in animals, as well as improve inflammation and bone health.
Because the body can’t make this essential amino acid on its own, methionine must be obtained through food, including:
- Eggs
- Brazilian nuts
- Fish, such as salmon or canned tuna
- Chicken
- Beef
- Pork
- Sesame seeds
For every 2.2 pounds of body weight, it’s recommended to consume 19 milligrams of methionine, according to the Cleveland Clinic.
While no single food is a magic bullet, eating a balanced diet rich in nutrient-dense foods can help manage appetite and promote feelings of fullness after eating.
In addition to eggs, other nuts, such as almonds and walnuts, may also boost GLP-1 thanks to their fiber, protein and healthy fat content.
To identify dietary patterns that promote healthier aging, the researchers also analyzed health data from more than 200,000 people.
Those with higher animal protein or essential amino acid intake tended to have healthier lifestyles, but they also had twice the risk of developing type 2 diabetes and obesity compared to those with the lowest intake.
Plant-based, low-amino acid diets had the strongest effects on healthily aging, with the exception of frailty, which methionine supplementation may help improve.
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