Can a food diet mimic Ozempic’s weight loss success?

This “take Ozempic and lose weight” thing may have gone too far.

People on TikTok were the first to go off the deep end which started a rage of people who don’t have diabetes getting the medicine. That caused a shortage of the drug for people who do have diabetes. Then, came “fake” Ozempic, but all that is is a laxative, which is the last way anyone wants to lose weight.

Ozempic is indeed a revolutionary medication – one that’s transformed the lives of many battling type 2 diabetes and obesity. But did you know that certain dietary choices can yield comparable benefits? Yes – food as medicine.

Dirt-to-Dinner’s Hayley N. Philip recently penned “Can a diet mimic Ozempic’s results?” in which she claims whole grains, fruits, and legumes can do much of what Ozempic can. And at a far cheaper price, given that Ozempic costs about $900 a month.

Harnessing the Power of Low-Glycemic Foods

Ozempic’s job is to stabilize blood sugar. Attached to that is the “glycemic index (GI)” and Philip says low GI foods release glucose gradually, mirroring Ozempic’s blood sugar-stabilizing effect.

“Understanding the glycemic index (GI) of foods is paramount,” she said. “Low-GI foods facilitate gradual blood sugar increases, mimicking Ozempic’s blood glucose-stabilizing effect. Integrating these foods into your diet means you’re investing in a spectrum of benefits that support your metabolic health.

“Whole grains are a cornerstone here. Options like quinoa, barley, and steel-cut oats should be regulars on your grocery list. Consider servings of about a half-cup of cooked grains at mealtimes enough to reap the benefits without excessive calorie intake.” 

Legumes, such as lentils, chickpeas, and beans are another low-GI gem. Include about half a cup of cooked legumes in your meals is Philip’s suggestion.

Other low-GI gems are fruits like berries, cherries, and apples, and also packed with antioxidants and vitamins. Enjoy a small apple or a cup of berries as a snack or dessert and you’ll be moving in the right direction.

Fiber is your friend

Dietary fiber is also an Ozempic mimicker in the appetite-reducing department by adding bulk to the diet and slowing digestion.

What does Philips suggest when it comes to fiber? Leafy greens, broccoli, Brussels sprouts, carrots, pears, apples, whole grains, and legumes are all rich in fiber.

“Consuming these not only helps with digestion but also keeps you full longer, reducing the likelihood of overeating,” Philips wrote.

“Adults should aim for at least 25 to 30 grams of fiber per day, spread across all meals. In practical terms, this could be about two cups of mixed leafy vegetables, a medium-sized pear, or a half-cup of cooked, high-fiber grains like barley.

“Don’t forget about seeds such as chia or flaxseeds, either. Just one tablespoon can provide about 5 to 6 grams of fiber. These are easy to sprinkle over salads and yogurts, or incorporated into baked goods, allowing for a fiber boost without a significant increase in food volume.”

Proteins, fats, and hydration: Allies in managing weight loss

In Philip’s opinion, proteins and healthy fats, on top of being fundamental for various bodily functions, also play a direct role in weight management, metabolic regulation and satiety. 

Lean proteins like chicken breast, fish — and tofu if you’re a vegetarian — should be staples in your diet. 

“A three to four ounce serving of these proteins at meals — roughly the size of your palm — is generally adequate to support muscle maintenance, especially important as you lose weight,” Phillips suggests. 

She says that her last essential ingredient in letting food do the same thing that Ozempic can rests in the power of hydration

“Proper hydration is an often overlooked aspect of metabolic health. Aim for at least 64 ounces of water a day, depending on your physical activity. Regular water intake is crucial for overall bodily functions, including maintaining optimal blood sugar levels,” she said.

Don’t do this without asking your physician

Remember, these dietary strategies complement – not replace – professional medical guidance. Consult your healthcare provider about integrating holistic approaches into your health regimen and tailoring them to your individual needs. View your meals as a form of medicine, promoting well-being from the inside out.