If you want the weight loss effects of Ozempic without the side effects, here are the top five foods to eat so that you can achieve your goals naturally.
Ozempic, in case you haven’t heard, is a Type 2 diabetes treatment which is also prescribed for its weight loss effects. The medicines regulator has since approved a higher dose under the brand name Wegovy to treat obesity. The active ingredient in both drugs is semaglutide which works by mimicking the action of the GLP-1 hormone which is generally released by the gut after a meal. GLP-1 signals to the brain that we are full, preventing us from overeating.
Happily, we can all regulate our appetite simply and naturally by increasing the foods that trigger the release of the same fullness hormone as Ozempic.
Oats and whole grains: The soluble fibre contained in oats and other whole grains is fermented by the gut producing and ultimately GLP-1 release. If you are partial to a morning bowl of porridge you’ll already know how filling it is. Alternatively, why not blend some oats into a smoothie?
Eggs: They are rich in protein, which keeps us feeling full for longer, and eggs also contain peptides that stimulate GLP-1 production. Better yet, the yolks contain an abundance of essential nutrients including vitamins B2, B12 and D, choline, selenium and iodine. Eggs are also a great source of choline: the little-known ingredient for boosting brain health.
Nuts: Nuts are little nutritional powerhouses packed with protein and fibre - both of which are important for GLP-1 release. They also contain a good amount of healthy fat which attenuates the body’s insulin response, further supporting the production of GLP-1. Nuts also boast some impressive brain health benefits too. Almonds are high in vitamin E, an antioxidant that absorbs damaging free radicals that can target brain cells, while walnuts contain those all-important omega-3 fats.
Avocados: Apart from being a great source of satiating monounsaturated healthy fats, a study by the Center for Nutrition Research at the Illinois Institute of Technology found that eating an avocado with a meal increased participant’s levels of GLP-1, as well as another appetite-regulating hormone called peptide YY, while also reducing insulin levels. Like oats, they're also a great addition to a smoothie. It's such a shame to let these expensive, highly nutritious fruits go to waste. So, take a look at this helpful solution to extending their lifespan by a month or so.
Veggies before a meal: A 2022 study found that consuming vegetables before a meal regulated blood sugar levels and increased GLP-1 levels, especially 60 minutes after eating. So, looks like a side salad (or should we call it the starter salad?) is due a revival.