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About one in eight Americans have tried GLP-1 drugs like Mounjaro, Zepbound and Ozempic — and they’ve shrunken appetites so dramatically that people are spending noticeably less on groceries.
But one dietitian and LillyDirect partner — a platform from Eli Lilly, which sells Mounjaro and Zepbound — tells The Post there are actually lots of tricks and habits you can use to feel fuller, longer.
And they work whether or not you’re on the jab.
#1: Drink before you eat.
This isn’t about drinking water instead of eating — but having a glass of water before meals can quench your thirst so you can better gauge hunger cues, according to Tricia Stoddard RD, LD at Nourish, a virtual nutrition platform of more than 5,000 registered dietitians who offer evidence-based nutrition counseling through insurance.
One 2007 study found that participants who drank water 30 minutes before a meal ate fewer calories, while a later study found it helped dieters lose more weight.
#2: Avoid snacking or grazing.
“Snacking all day can keep your blood sugar higher than it needs to be and make it harder to tell when you’re truly hungry,” Stoddard said.
“Eating balanced meals at regular times helps your body keep hunger signals steady and easier to understand.”
#3: Prioritize protein.
“Protein decreases your hunger and increases feeling full and satisfied,” Stoddard explained. “Additionally, protein slows down stomach emptying, which means you feel full longer.”
For people who are on GLP-1s, protein is also a must for avoiding muscle loss.
#4: Eat fiber first.
While “fibermaxxing” could lead to overdoing it and getting sick, making sure you’re eating a healthy amount of fiber important for staying regular, lowering cholesterol — and feeling full.
“Fiber slows down digestion by absorbing water and forming a gel-like substance in the gut,” Stoddard said, citing soluble fiber as especially beneficial.
“This gel physically slows digestion and prolongs fullness as well as supports stable blood sugar and prevents sudden hunger spikes.”
Good sources include oats, chia seeds, beans, lentils, apples and Brussels sprouts — and eating these things before the rest of your meal can give you a head start.
#5: Pair your complex carbs correctly.
Carbs aren’t the enemy, though complex carbs — whole grains like brown rice and quinoa, legumes, and starchy veggies like sweet potatoes and corn — are a healthier bet than simple or refined carbs with processed sugars and white flour.
And there’s a way to make sure those complex carbs fill you up faster: Pair them with a protein or healthy fat.
“Complex (slow digesting) carbohydrates contain fiber that helps slow down digestion and reduce blood sugar spikes, which are often major contributors of increased intake,” said Stoddard. “Pairing a complex carbohydrate with a protein or healthy fat continues to slow down this digestion even more, which in turn increases fullness.”
#6: Eat mindfully.
Who hasn’t opened a snack in front of the TV — and mindlessly polished off much more than they’d intended to?
Instead, Stoddard advises giving your full attention to your food.
“Because it takes about 20 minutes for your brain to register fullness, slowing down becomes especially important. Techniques like chewing thoroughly, avoiding distractions and savoring each bite help prevent overeating by giving your stomach and brain enough time to communicate,” she said.
#7: Walk for 10 minutes after you eat
Finally, after you finish eating, get in some activity — even 10 minutes of moderate walking and help lower your blood sugar and avoid spikes, says the pro.
“This is beneficial after any meal, but especially helpful when you’ve had a carb-rich plate!” she said.
