Ozempic has helped many make significant strides in their weight loss journey. The diabetes drug that also aids in weight loss works by activating GLP-1 receptors, which reduce hunger and control cravings. Ozempic, mimics a naturally occurring hormone called GLP-1 which sends satiety signals to the brain and also slows down digestion, delaying the time taken for food to leave the body, the effect which is similar to bariatric surgery.
For its magical effects in weight loss, Ozempic is among the few drugs which have received a lot of attention worldwide. Of course, it is also being widely used. While the jury is still out on its long-term side effects, it is worth exploring natural foods which could mimic the drug's outcome to a considerable degree. Plain speaking, foods which are high in protein, fiber and healthy fats could be natural alternatives to Ozempic or other similar drugs. As in case of the drug, these foods aid weight loss, regulate sugar level and above all give that feeling of satiation.
Studies have proved that whole-grain, protein-rich diets lower the risk of many health issues which stem from junk and highly processed foods. There is no dearth of natural alternatives to Ozempic and one can choose foods from a wide array of grains, fruits, meat and veggies depending on their taste buds.
It may be noted that Ozempic is a US FDA-approved drug for type II diabetes but because of its active ingredient Semaglutide's ability to aid weight loss it has become quite popular among the youth.
There are certain foods that can mimic the effects of Ozempic and make you feel satiated long after having them. Foods high in fibre and protein, whole grains, vegetables, lentils, eggs, healthy fats, peptides, amino acids etc can trigger the release of GLP-1, a hormone that helps regulate blood sugar levels and promotes satiety.
Glucagon-like peptide-1 or GLP-1 helps in blood sugar regulation by stimulating release of insulin and reducing release of glucagon, a hormone that spikes blood sugar. It also slows down digestion of food which promotes a feeling of fullness and aid in weight loss.
While the drug may help fight many complications of obesity, it has range of side effects including vomiting, nausea and stomach ache, dizziness, headache to name a few. Also, taking this drug regularly can make your body get used to it. One may also gain back the weight, if you stop taking it.
Here's a list of foods that can mimic effect of weight loss drug Ozempic:
1. Avocado
Incorporating avocados in your diet could be highly beneficial for your weight loss journey as the high fibre content in them and healthy monounsaturated fats, could mimic effects of Ozempic, keeping you full for longer and slowing down digestion. This can slow down the release of glucose into your bloodstream.
2. Chia seeds
Chia seeds have large amounts of fibre, proteins, Omega-3 fatty acids, and a range of minerals. When soaked in water, chia seeds form a gel-like substance, which can help you feel satiated. This can regulate your appetite and keeps you full for longer. One ounce or 28 grams of chia seeds has 11 grams of fibre.
3. Oats
When it comes to weight loss, having whole grains can be very beneficial. Oats can mimic the effects of Ozempic as they are naturally rich in fibre. As per a study published in Nutrition Reviews, a 250-kcal serving of “old fashioned” oatmeal with 2.6 gm of β-glucan increased perceptions of satiety. Dietary fibre can reduce risk of coronary heart disease, colorectal and other cancers, type 2 diabetes, and obesity.
4. Legumes
Having legumes like beans, peas, lentils, peanuts, soybeans can be very effective when you are on your weight loss journey. Legumes are abundant in protein and fibre, which can help you feel full, similar to Ozempic, and keep your appetite regulated. One should try to add a wide variety of legumes to their diet for getting diverse nutrients.
5. Eggs
One of the foods that naturally increase GLP-1 secretion are eggs. They are a rich source of protein and monounsaturated fats, which helps curb feelings of hunger. Eating them also prevents blood sugar spikes.
6. Nuts
Nuts are a storehouse of protein, fiber, and healthy fat content and hence help increase GLP-1 in our body that can further help slow down digestion and effectively manage glucose in the body.
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