6 Whole Foods That May Be Ozempic Dupes

You don’t have to use Ozempic to lose weight. If you’re looking for a natural alternative to support your weight loss goals, certain whole foods can mimic the effects of the popular drug. Foods like oats, avocado, and lentils can copy the natural compounds that promote the release of glucagon-like peptide-1 (GLP-1), the active substance in Ozempic responsible for weight loss, according to Gillean Barkyoumb, a dietitian, who spoke with the New York Post in a new article published Nov. 16.

1. Oats

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Barkyoumb recommended that people who are trying to achieve weight loss should start their day with a nice bowl of oats. According to the dietitian, it’s “packed with soluble fiber” which can help to “slow down digestion and increases satiety.” As per the University of Illinois Urbana-Champaign, GLP-1 is naturally released in your gastrointestinal tract after eating, helping to stimulate insulin secretion (beneficial for Type 2 diabetes) and signaling satiety in the brain, which helps you feel fuller for longer and can curb overeating.

“By forming a gel-like substance in the stomach, oats delay gastric emptying, keeping you full longer. This mimics the way GLP-1 drugs prolong the digestion process, reducing the frequency and intensity of hunger,” said Barkyoumb.

Oats don’t have to be boring, either. You can boost their weight loss benefits by adding toppings like blueberries and raspberries. Many fruits, including berries and melons, are packed with fiber and rich in high water content, making them a filling and nutrient-dense choice that can help you feel full longer while providing essential vitamins and minerals to support weight loss, according to Medical News Today.

2. Greek Yogurt

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Greek yogurt is great for weight loss due to its high protein content, according to Barkyoumb. Protein takes longer to digest than carbohydrates, helping to curb appetite, she noted.

With an impressive 20 grams of protein per serving, research suggests that protein can boost natural GLP-1 secretion, which helps increase feelings of fullness, according to Healthline. A high-protein diet supports metabolism, curbs appetite, and influences several hormones involved in weight regulation. Protein can aid in weight loss and reduce belly fat through multiple mechanisms. Additionally, it’s packed with essential nutrients, including vitamin B12, riboflavin (B2), and selenium, all of which contribute to overall health.

It’s important to note that the type of Greek yogurt you choose to consume is vital as some brands may pack more sugar than others.

3. Lentils

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Ditch the Ozempic and grab a cup of lentils. Lentils are rich in fiber, which helps slow digestion and mimics the effects of GLP-1 medications by promoting feelings of fullness. Additionally, they are a great low-calorie food, making it easier to stay in a calorie deficit, according to LIVESTRONG.

Lentils can enhance satiety, as a single cup contains only about 230 calories, with just 1 gram coming from fat. Lentils are also an excellent source of protein, offering 18 grams per cup, which supports lean muscle mass while you lose weight, the website notes.

Ozempic and other popular weight loss medications like Wegovy have gained widespread attention for their effectiveness in treating Type 2 diabetes and obesity, thanks to their powerful weight loss effects. However, these medications can be expensive, with a monthly supply averaging around $935.77 or more without coverage. Lentils are a more affordable weight loss aid, typically costing between $1 and $3 per bag.

4. Eggs

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Eggs, a staple in many American households, are also a great source of protein, with an average-sized egg providing 6–7 grams, according to Healthline. Both the egg white and yolk contain protein, so if you’re looking to mix things up, feel free to use both parts when preparing your eggs.

5. Avocado

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Avocados are rich in fiber and healthy fats, which can help keep you feeling full longer. Studies suggest that eating one avocado a day may support weight loss. In a 2019 study, researchers investigated the effects of daily avocado consumption on abdominal fat and insulin sensitivity. The randomized, controlled trial involved 51 healthy overweight and obese adults who were placed on a calorie-restricted diet, with one group consuming a Hass avocado daily for three months. The results showed that those who ate an avocado daily lost a significant amount of abdominal fat, while the group that did not consume avocado saw no change in abdominal fat.

6. Apples

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Apples are an excellent choice for those looking to lose weight. They’re low in calories and packed with pectin, a type of fiber that helps lower bad cholesterol and regulate blood sugar levels. According to Barkyoumb, pectin is a soluble fiber that expands in your stomach, slowing digestion and helping you feel fuller for longer just like Ozempic.

Which one of these healthy whole foods do you enjoy? Tell us in the comments section.

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