15 Effective Ozempic Alternatives for Sustainable Weight Loss

Home>
Nutrition & Diet>
15 Ozempic Alternatives for Effective Weight Loss>
Nutrition & Diet
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@celebwell.com.

        15 Ozempic Alternatives for Effective Weight Loss
    No Ozempic? No problem.
By Ferozan MastMay 15, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback

        Shutterstock
    
By Ferozan MastMay 15, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
Related Stories
AI Powered

        15 Things to Know Before Getting Ozempic for Weight Loss
    

        13 Weight Loss Alternatives When Ozempic Isn't Available That Experts Swear By
    
Ozempic is the weight loss drug du jour right now—but it’s certainly not the only effective medication available. For some people, medication may not even be needed. “I’m glad we now have potent medications for obesity, but these drugs are not a replacement for healthy lifestyle changes. To be healthy, people need to make sure they exercise most days of the week and consistently choose healthy foods,” Dr. Cecilia Low Wang tells UC Health. Here are 15 food, drug, and diet alternatives to Ozempic to encourage effective weight loss.
Wegovy
Shutterstock
Unlike Ozempic, Wegovy is actually prescribed as a weight loss drug, not a diabetes medication. Like Ozempic, it is a semaglutide drug and is administered as a subcutaneous injection using a single-use, prefilled injection pen.
“Wegovy acts on areas of the brain which are involved in regulating your appetite,” Dr. Mihir Sanghvi tells the British Heart Foundation. “It increases feelings of fullness, reduces feelings of hunger and reduces the preference for high-fat foods. It also reduces blood sugar by promoting the release of insulin when blood sugar levels are high.”
Saxenda
Shutterstock
Saxenda (liraglutide) is a weight loss injection that helps curb appetite. “Liraglutide promotes weight loss,” says the Cleveland Clinic. “It may also be used to maintain weight loss. It works by decreasing appetite. Changes to diet and exercise are often combined with this medication.”
RELATED: 20 Incredible Ozempic Success Stories of All Time
Mounjaro
Shutterstock
Mounjaro is an injectable medication designed for people with type 2 diabetes. “It suppresses appetite and makes you feel more full. It changes the rate at which your stomach empties,” Dr. Cecilia Low Wang tells UC Health.
Zepbound
Shutterstock
“Zepbound is the brand name for the drug tirzepatide when doctors prescribe it for weight loss,” Dr. Low Wang tells UC Health. “Mounjaro is the name of the medication used to treat diabetes. Both Zepbound and Mounjaro are brand names for the generic drug, tirzepatide.”
Metformin
Shutterstock
Metformin is a type 2 diabetes drug that lowers blood sugar and insulin levels. “Metformin lowers your blood sugar levels by improving the way your body handles insulin,” says the NHS. “It's usually prescribed for diabetes when diet and exercise alone have not been enough to control your blood sugar levels.”
RELATED: 20 Things You Need to Know About Ozempic and Weight Loss
Rybelsus
Shutterstock
Rybelsus (oral semaglutide) is a GLP-1 pill that helps lower blood sugar levels for type 2 diabetics. Rybelsus is effective as a weight loss drug due to the effect it has on appetite, encouraging “fullness” and slowing down digestion.
Trulicity
Shutterstock
Trulicity (dulaglutide) is another GLP-1 receptor agonist. “Trulicity is prescribed when diet and exercise have failed to bring blood glucose levels under control,” according to Diabetes UK. “It may also be prescribed instead of metformin, if metformin is unsuitable for you.”
Alli
Shutterstock
Alli (orlistat) is an over-the-counter weight loss drug that works by stopping dietary fat from being absorbed. “Lipase, an enzyme found in the digestive tract, helps break down dietary fat into smaller parts, so it can be used or stored for energy,” says the Mayo Clinic. “Orlistat blocks the work of lipase. When you take the drug with a meal, about 25% of the fat you eat isn't broken down. The fat is passed through bowel movements.”
RELATED:20 Possible Ozempic Side Effects
Januvia
Shutterstock
Januvia (sitagliptin) is a type 2 diabetes medication that works by lowering blood sugar levels.  “Sitagliptin is prescribed to people with type 2 diabetes, and is usually taken alongside a healthy diet and regular, appropriate exercise to help control diabetes,” says Diabetes UK.
Flaxseed For Fullness
Shutterstock
If prescription or over-the-counter medication is not a choice or an option, certain foods—like flaxseed—are not only healthy but can help encourage fullness. Look for foods high in fiber and protein. “Flaxseed's health benefits come from the fact that it's high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans,”  Katherine Zeratsky, R.D., L.D. tells the Mayo Clinic.
Vegetable Soup
Shutterstock
Soups are filling and tend to be low-calorie. “Binding water into foods slows down gastric emptying, which means your stomach stays fuller for longer,” Barbara Rolls, professor of nutritional sciences at Pennsylvania State University and author of the ‘Ultimate Volumetrics Diet’ tells CNN. “The most effective way to reduce calories is to bulk up food with water. You get lots of volume without calories.”
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach
Whole Grains
Shutterstock
“Whole grains are the best option because they're higher in fiber and other important nutrients,” says the Mayo Clinic. “Emphasize whole grains by simply choosing whole-grain options instead of refined grains, including foods made with sugar or white flour.”
Eat Your Calories
Shutterstock
Enjoy high-fiber fruit instead of drinking it. "I like to use the example of eating a 100-calorie orange versus drinking 100 calories of orange juice," dietitian Kylie Arrindell tells Houston Methodist. "You're going to feel full or more satisfied for longer after eating the orange, and you're going to get hungry pretty quickly after drinking the juice."
Broccoli
Shutterstock
Broccoli is a filling, low-calorie food. “Broccoli is a member of the cruciferous vegetable family,” says UnityPoint Health. “It's known for its high water and fiber content, which is a great combination to help you feel full.”
RELATED:What Happens to Your Body When You Stop Taking Ozempic
Lots of Protein
Shutterstock
High-protein foods are ideal for appetite suppression. "Protein is the macronutrient that will likely leave you feeling more sated,” Arrindell tells Houston Methodist. “But fiber-rich carbohydrates — whole grains, beans, lentils, oatmeal, raspberries and even some vegetables like collard greens, kale and artichokes — are a close second.”
💪🔥Body Booster: Always talk to your doctor before taking any new drug or medication.
sustainable weight lossweight lossozempicprotein

        
        The Latest
        
    

        8 Foods that Burn Belly Fat, According to a Nutritionist
    
Leah Suzanne
Apr 29, 2025

        Nutritionist Reveals the 7 Biggest Mistakes You Are Making on Mounjaro
    
Leah Groth
Apr 29, 2025

        How Many Calories You Should Really Eat After 50, According to a Doctor
    
Christopher Roback
Apr 29, 2025

        She Lost 45 Pounds Without Sacrificing Tacos—See Her Daily Meal Plan
    
Christopher Roback
Apr 29, 2025

        
        More For You
        
Nutrition & Diet
        3 Tips to Boost Your Ozempic Results
    
        5 Expert Tips to Keep Weight Off After Ozempic
    
        Copyright The GYN MD/YouTube
    
By Christopher RobackMar 03, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
Struggling to reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

                Understanding Weight Loss Injections
            
        Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.
According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                Who Should Consider These Treatments?
            
        Shutterstock"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.
Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

                Making the Most of Your Treatment
            
        ​You Want It to Be Effective Without Side EffectsShutterstockDr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.
With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

                Tip 1: Eliminate All Sodas and Sugary Drinks
            
        ​2. Sugary DrinksShutterstockThe single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.
The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."
This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."
RELATED:20 Possible Ozempic Side Effects

                Tip 2: Prioritize Protein with Every Meal
            
        ​Teriyaki Salmon & RiceShutterstockWhen appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.
There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."
The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

                Tip 3: Incorporate Consistent Exercise
            
        Shutterstock
Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."
For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.
Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                The Long-Term Perspective
            
        6 Metabolism Mistakes Making Women Over 40 Gain WeightShutterstockThese medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

        Most Popular
        
        12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
    
Leah Groth
May 06, 2024

        I Lost 30 Pounds and Here’s Everything I Learned Along My Journey
    
Leah Groth
Jul 22, 2024

        20 Incredible Ozempic Success Stories
    
Ferozan Mast
May 16, 2024

        I Got Into the Best Shape of My Life at 51 After Stopping These Bad Habits
    
Ferozan Mast
Aug 12, 2024

        20 Possible Ozempic Side Effects
    
Leah Groth
May 10, 2024

        10 Things You Should Never Do While on Ozempic or Mounjaro
    
Christopher Roback
Apr 27, 2025
Don’t Miss Out
Body Network is devoted to you getting the fittest, healthiest body on the planet. Featuring nutrition and fitness experts and influencers, and real-life success stories, it's for anyone who wants to look and feel their best.
Nutrition & Diet
        5 Natural Ozempic Alternatives That Torch Fat
    
        Copyright Ben Bikman PhD/YouTube
    
By Christopher RobackMar 27, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Struggling with stubborn fat that just won't budge? Before turning to expensive GLP-1 medications like Ozempic, you might want to consider natural alternatives. Dr. Benjamin Bikman, a prominent metabolic scientist and professor at Brigham Young University, has uncovered powerful natural methods to boost your body's own GLP-1 production—the same hormone targeted by popular weight loss drugs. With a Ph.D. in bioenergetics and extensive research on metabolic disorders including obesity and diabetes, Dr. Bikman offers science-backed strategies that could help you burn fat without the concerning side effects of medications. Discover these five natural fat-torching alternatives and take control of your metabolism today.

                What's This GLP-1 Thing Anyway?
            
        GLP-1 (glucagon-like peptide 1) is a gut hormone released by the small intestine when you eat, Dr. Bikman explains. This remarkable hormone plays several crucial roles in fat burning and weight management.
"One of the primary functions of GLP-1 is the ability to inhibit glucagon secretion," Dr. Bikman notes in his video. By suppressing glucagon (insulin's opposite), GLP-1 helps lower glucose production in the liver and stabilizes blood sugar—a key factor in fat metabolism. 
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                How It Helps You Eat Less
            
        ​These Were Game ChangersShutterstockAnother fat-fighting benefit is that GLP-1 delays stomach emptying. "By slowing down how quickly food is leaving the stomach, GLP-1 can prolong a feeling of fullness, reducing overall food intake," says Dr. Bikman. This natural appetite control helps you eat less without constant hunger.
Perhaps most importantly, Dr. Bikman points out that GLP-1 "activates satiety centers in the brain, directly acting on the hypothalamus to promote satiety, further reducing hunger and reducing the risk of overeating." This brain-gut connection is why GLP-1 has become such a target for weight loss interventions.

                Why Some People Always Feel Hungry
            
        ShutterstockResearch shows that obese individuals often have impaired GLP-1 responses. Dr. Bikman cites a study by Ranganath and colleagues demonstrating that "post-meal GLP-1 secretion in response to carbohydrate consumption was significantly down in individuals with obesity compared to those who are lean."
This difference is substantial. "When the groups ate carbohydrate, the lean group had a GLP-1 response that was about three to four times higher than that seen in the obese group," Dr. Bikman emphasizes. This reduced satiety signal may explain why some people struggle with portion control and constant hunger.

                The Dark Side of Ozempic
            
        ​GLP-1s Signal to the Brain You Are FullShutterstockWhile drugs like semaglutide (Ozempic, Wegovy) can increase GLP-1 action, Dr. Bikman warns of concerning side effects. "The use of semaglutide resulted in 40% of the weight lost coming from fat-free mass, or lean mass," he cautions. This loss of muscle and bone can be difficult to recover from, especially with age.
RELATED:20 Possible Ozempic Side Effects

                Mental Health Risks You Should Know
            
        Mental health impacts represent another serious concern. Research shows "the risk of depression goes up almost 200%, and the risk of suicidal behavior and anxiety goes up by a little over 100%," according to Dr. Bikman.

                When the Medication Stops Working
            
        ShutterstockFurthermore, patients often experience a return of sweet cravings after about two years, with studies showing that "at about two years, it had returned totally to normal." This coincides with when 70% of people discontinue the medication.
These concerns make natural approaches to boosting GLP-1 particularly appealing for sustainable fat loss. Read on to learn five natural alternatives to Ozempic that boost fat burning.

                1. Yerba Mate: Your New Morning Drink
            
        Shutterstock
Dr. Bikman's own laboratory research demonstrates that yerba mate tea significantly increases GLP-1 levels. "It was an increase of about 40 to 50 percent," he reports.
The magic behind yerba mate's effectiveness lies in its compounds. "Ferulic acid alone had a modest effect on stimulating GLP-1 from the L-cells, but that its microbial metabolite, dihydroferulic acid, increased GLP-1 significantly," Dr. Bikman explains. When this metabolite was tested directly, it increased GLP-1 "three or four times."

                Bonus: It Fights Sweet Cravings Too
            
        ​1. Yerba Mate: Your New Morning DrinkShutterstockBeyond GLP-1 stimulation, yerba mate contains bitter compounds that further promote satiety and reduce sweet cravings, offering a "one-two punch" for fat loss.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                2. Allulose: The Sweet Secret
            
        Shutterstock
This rare sugar provides sweetness without the metabolic downsides of regular sugar. Dr. Bikman's research found "a significant increase in GLP-1 levels with allulose consumption. And in fact, it was quite a rapid effect."

                Satisfy Your Sweet Tooth Without Guilt
            
        ShutterstockUnlike traditional sugars, "allulose does not spike blood glucose or insulin, but instead actually acts in a way to really promote some appetite suppression," Dr. Bikman explains. This makes it an ideal alternative to sugar for those trying to lose fat while satisfying sweet cravings.

                Blood Sugar Benefits Too
            
        Shutterstock
Allulose's ability to boost GLP-1 also helps regulate blood glucose by inhibiting glucagon, making it particularly beneficial for metabolic health beyond just weight management.
RELATED:20 Things to Avoid While on Ozempic

                3. Low-Carb Eating: A Simple Switch
            
        ShutterstockResearch demonstrates that a low-carb approach naturally enhances GLP-1 production. Dr. Bikman cites a study by Hall and colleagues showing that "those that were adhering to the low-carb diet had a significantly higher GLP-1 level" even in a fasted state.

                Three Times More Satiety Power
            
        ShutterstockEven more impressive, "the low-carbohydrate meal elicited an increase in GLP-1 that was about three or four times higher than the same number of calories, but that found in the low-fat meal," Dr. Bikman reports.
Based on this evidence, he recommends we "control the carbs while prioritizing protein and not fearing fat" to naturally enhance GLP-1 production and facilitate fat burning.

                4. Collagen: Not Just For Skin
            
        ShutterstockWhile most people take collagen for skin and joint health, it offers significant metabolic benefits as well. "Collagen peptides have also been shown to increase GLP-1 secretion," says Dr. Bikman.

                Double Benefit You Didn't Know About
            
        ​Collagen ProteinShutterstockIn animal studies, researchers found that collagen peptides "increased blood glucose metabolism and blood glucose control and improved insulin sensitivity," benefits that appear to be mediated through increased GLP-1 production.
This finding suggests collagen supplementation provides dual benefits for both tissue health and fat burning through enhanced GLP-1 signaling, making it "one of the unappreciated aspects of collagen."

                5. Better Sleep: The Easiest Fix
            
        ShutterstockSleep quality significantly impacts GLP-1 function and fat metabolism. "Poor sleep has been associated with impaired GLP-1 responses and impaired hunger," Dr. Bikman warns.
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

                Break The Late-Night Snacking Cycle
            
        What Happens to Your Body When You Stop Eating SnacksShutterstockThe mechanism is clear: "A bad night of sleep actually blunts your GLP-1 levels, which can result in a reduced satiety signal, in other words, greater hunger." This increased hunger leads to more snacking and cravings, potentially creating a vicious cycle of poor eating and disrupted sleep.
By prioritizing quality sleep, you can maintain optimal GLP-1 levels and support your body's natural fat-burning processes without additional interventions.

                The Natural Approach Wins Long-Term
            
        ​You Eat Out Too MuchShutterstockWhile GLP-1 medications like Ozempic can be effective for weight loss, Dr. Bikman emphasizes that natural alternatives offer "a safer, yes, more subtle, but more sustainable strategy for maintaining metabolic health and helping GLP-1 work for you."

                Your Action Plan Starts Now
            
        Shutterstock
By incorporating yerba mate, allulose, a low-carbohydrate diet, collagen peptides, and quality sleep into your routine, you can naturally enhance your body's GLP-1 production. These five strategies provide practical, science-backed alternatives to expensive medications for those seeking sustainable fat loss without concerning side effects.
As Dr. Bikman concludes, these natural methods offer hope especially for those who "may be getting a blunted GLP-1 response to what they're eating," helping them regain control over appetite, metabolism, and ultimately, their weight. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        9 Key Differences Between Ozempic and Other GLP-1 Meds for Weight Loss
    
        Shutterstock
    
By Leah GrothJun 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
Ozempic is the buzziest drug in the weight loss world. However, it isn’t the only GLP-1 drug people are using to lose weight fast. Before you try and get a prescription, there are a lot of things you need to know about the drug, including how it works and also how it compares to similar treatments on the market. Here are ten key differences between Ozempic and other GLP-1 meds for weight loss, according to triple-board-certified plastic surgeon Leo Lapuerta, MD, The Plastic Surgery Institute of Southeast Texas.
Ozempic Isn’t Even Approved for General Weight Loss
Shutterstock
While Ozempic is probably the most well-known GLP-1, it isn’t technically even approved for general weight loss. “It is for the control of Type 2 diabetes,” Dr. Lapuerta reveals.
Most Weight Loss Drugs Aren’t Approved for Weight Loss
Shutterstock
In fact, most drugs being used for weight loss weren’t even intended for that purpose. “Most of the GLP-1 drugs like Rybelsus, Victoza, Trulicity, and Byetta are intended for the treatment of Type 2 diabetes with beneficial side effects that include weight loss,” explains Dr. Lapuerta.
RELATED:20 Possible Ozempic Side Effects
Some GLP-1s Offer Heart and Kidney Benefits
Shutterstock
There are other benefits to taking weight loss drugs. “Ozempic, Victoza, and Trulicity all have benefits for the heart and kidneys in addition to control of Type 2 diabetes,” says Dr. Lapuerta.
One Weight Loss Drug Is Injected Daily, Most of Them Are Weekly
Shutterstock
Most of the GLP-1s, including Ozempic, require a weekly injection. However, “Victoza is unique because it is injected daily rather than weekly,” says Dr. Lapuerta.
One Is Available in Oral Format
Shutterstock
And not all of them require a needle. “Rybelsus is the only GLP-1 that is available in oral format as all the other options are by injection only,” says Dr. Lapuerta.
RELATED:What Happens to Your Body When You Stop Taking Ozempic
Some of Them Are Approved for Weight Loss and Weight Management
Shutterstock
Ironically, while the most well-known of the bunch isn’t even approved for weight loss, the majority of the others are. “Wegovy, Saxenda, and Mounjaro (Tirzepatide) are GLP-1 agonists intended for weight loss and weight management rather than the treatment of Type 2 diabetes,” says Lapuerta.
Some Are More Effective Than Others
Shutterstock
According to Dr. Lapuerta, results vary by brand. “Wegovy typically produces 2 to 3 times the percent weight loss as Saxenda,” he maintains.
Only One of Them Includes GIP
Shutterstock
Mounjaro (Tirzepatide) has an edge over the competition. “It is the first GLP-1 to also include GIP, glucose-dependent insulinotropic polypeptide (GIP), another gut hormone agonist that provides better longer-term control of blood sugar as indicated by better reductions in Hemoglobin A1C levels,” says Dr. Lapuerta.
RELATED:20 Things to Avoid While on Ozempic
Some Medications Have Two Names
Shutterstock
Don’t let names deceive you. “Zepbound is the FDA-approved version of Mounjaro specifically for weight loss,” says Dr. Lapuerta.
Keep Reading About Ozempic
Shutterstock
Keep educating yourself about Ozempic. Here are 15 things you should know before getting Ozempic for weight loss. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        20 Things You Need to Know About Ozempic and Weight Loss
    
        Shutterstock
    
By Leah GrothMay 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Are you thinking about using Ozempic or another weight loss drug? Before you schedule an appointment with an MD or telemedicine doctor, educating yourself about the drug will give you a better idea of whether or not it’s worth it. Here is everything you need to know about Ozempic—how it works and its benefits for weight loss, how much it costs, and the potential side effects.
How Ozempic Works
Shutterstock
How exactly do weight loss drugs help you lose weight? “Ozempic enhances the release and action of insulin throughout the body, which helps with fat loss,” explains Dr. Sue Decotiis, MD, NYC weight-loss doctor.
Ozempic Shuts Down Your Appetite, and You Feel Full Faster
Shutterstock
“Weight loss drugs also have a tremendous effect on satiety, shutting down appetite so the patient feels very full after eating much less food,” she explains. “Ozempic acts on receptors in the gut and brain that regulate appetite.”
It Also Resets Your Rate for Fat Burning
Shutterstock
Ozempic also targets the centers in the brain that resets a person’s set rate for fat, Dr. Decotiis says. “When your set rate is higher for fat, you tend to hold more weight. When people go on Ozempic it resets the amount of weight that your body wants to hold onto.”
It Improves Insulin Function
Shutterstock
The main way Ozempic works is changing the way insulin works, explains Dr. Decotiis. “When insulin works well, you can burn fat, when it doesn’t you gain weight,” she says.
It Helps Regulate Hormones
Shutterstock
“It helps regulate people’s hormones that have changed due to aging, stress, etc., so that they can lose weight,” she continues. “When people age their hormones change and it’s harder for them to lose weight. Ozempic stimulate the hormones needed in the body for fat loss.”
It Can Help with Self-Esteem and Rarely Leads to Depression
Shutterstock
Dr. Decotiiis has seen a lot of positive effects on personality in her practice. “When people lose weight, they have better self-esteem, and they feel more confident in their own skin,” she says. “I have people who were using sedatives for anxiety or depression, and then when they took these drugs, they felt better and didn’t need them as much. My patient who had ADHD felt they had better focus and concentration. I have never had anyone who’s gone into depression or has felt worse after taking these drugs. My advice is to know who the patient is and supervise them accordingly.”
Ozempic Is Actually Only Approved for Those with Type 2 Diabetes
Shutterstock
According to the National Library of Medicine Ozempic is approved to control blood sugar levels in adults with type 2 diabetes when other medications do not control the sugar levels well enough.
It Can Also Help with Heart Health
Shutterstock
It is also used to reduce the risk of a stroke, heart attack, or death in adults who have type 2 diabetes along with heart and blood vessel disease. “It is not used to treat type 1 diabetes or diabetic ketoacidosis,” they say.
Wegovy Is Approved for Weight Loss
Shutterstock
“Semaglutide injection (Wegovy) is used to reduce the risk of a stroke, heart attack, or death in adults who are overweight or obese along with heart and blood vessel disease,” they say, adding that  “used along with an individualized low-calorie, low-fat diet and exercise program” it can help with weight loss “in obese adults or overweight adults who may also have high blood pressure, diabetes, or high cholesterol” and in obese children 12 years of age or older.
It Comes in a Prefilled Pen
Shutterstock
Semaglutide injection comes in a prefilled dosing pen injected once a week under the skin. “Use semaglutide injection on the same day each week at any time of day. You may change the day of the week that you use semaglutide as long as it has been 2 or more days (48 or more hours) since you used your last dose,” they say.
RELATED:What Happens to Your Body When You Stop Taking Ozempic
You Usually Start on a Low Dosage and Work Your Way Up
Shutterstock
Your doctor usually gets you started on a lower dosage, increasing it after four weeks. “Your doctor may increase your dose again after another four weeks based on your body's response to the medication,” they say.
Most Common Side Effects
Shutterstock
These are the most common side effects of Ozempic and Wegovy:
nausea
vomiting
diarrhea
abdominal pain
constipation
heartburn
burping
More Serious Side Effect
Shutterstock
There are also some potential serious side effects:
ongoing pain that begins in the upper left or middle of the stomach but may spread to the back, with or without vomiting
rash; itching; swelling of the eyes, face, mouth, tongue, or throat; or difficulty breathing or swallowing
decreased urination; or swelling of legs, ankles, or feet
vision changes
fainting or dizziness
pain in upper stomach; yellowing of skin or eyes; fever; or clay-colored stools (in those receiving semaglutide [Wegovy] for management of weight loss)
rapid heartbeat
dizziness, light-headedness, sweating, confusion or drowsiness, headache, blurred vision, slurred speech, shakiness, fast heartbeat, anxiety or irritability or mood changes, hunger, weakness, or feeling jittery
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach
How Much Does Ozempic Cost?
Shutterstock
Just because your doctor prescribes Ozempic doesn’t mean insurance will cover it. The cost of Ozempic weighs heavily on whether your health insurance company believes that you qualify for the drug.
It’s Very Expensive Without Insurance
Shutterstock
Ozempic is expensive if your insurance refuses to cover it. According to GoodRX, without insurance Ozempic can cost as little as $937.98 per month and as much as $1,014 per month.
How Much Does Ozempic Cost with Insurance
Shutterstock
How much does it cost with insurance? Novo also offers a savings card, which enables people with private or commercial insurance to pay as little as $25 for a 1-month, 2-month, or 3-month supply of Ozempic for up to 24 months. However, many people pay more than that, with most insurance companies covering around 85 percent of the cost.
How Much Profit Are the Drug Companies Making?
Shutterstock
According to a study published in JAMA Network Open Trusted Source, these drugs “can likely be manufactured for prices far below current prices, enabling wider access.” Researchers from Yale University, King’s College Hospital in London, and the nonprofit Doctors Without Borders concluded that if the producers were charging $0.89 to $4.73 a month and still making a profit. This is in contrast to the nearly $1,000 per month list price charged by Novo Nordisk for Ozempic in the US.
RELATED:15 Things to Know Before Getting Ozempic for Weight Loss
What Is Rebound Weight Gain?
Shutterstock
After you stop taking Ozempic, there is a good chance you may gain the weight back. One study found that one year after stopping the drug, participants regained two-thirds of their prior weight loss.
Ozempic Face
Shutterstock
"Ozempic face" is one of the most popularized side effects of GLP-1 drugs. It’s actually a side effect of rapidly losing weight and isn’t a direct result of the drug. Losing weight fast can cause facial aging, including a hallowed look, wrinkles, and sunken eyes, explains Harvard Health.
RELATED: 15 Travel Habits That Help You Stay Fit and Lose Weight on the Go
Loose Skin and Excess Fat
Shutterstock
“Ozempic body” and “Ozempic butt” are two more trending terms to describe the sagging skin left behind as a result of rapid weight loss. After dropping weight fast, loose skin, pockets of stubborn fat, and stretch marks can be left behind. Treatments, including surgery, like liposuction and tummy tucks, and less invasive options, like CoolSculpting and EmSculpt Neo, as well as lasers, can help treat these conditions.
Nutrition & Diet
        8 Foods That Work Like Ozempic to Control Your Appetite Naturally
    
        I Lost 110 Pounds by Walking, Here Is What Really Matters
    
        Thomas DeLauer/YouTube
    
By Christopher RobackApr 28, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
We've all been there—staring at the pantry an hour after dinner, somehow still hungry despite eating a full meal. The battle against cravings can feel impossible to win. That's why medications like Ozempic have become so popular—they literally change how your brain responds to food.
Thomas DeLauer knows this struggle firsthand. Once overweight himself, he transformed his body using the science of nutrition and now coaches professional athletes. With over 3.68 million YouTube subscribers, DeLauer combines cutting-edge research with real-world experience to deliver practical solutions anyone can use.
"The key is understanding how your body naturally produces GLP-1, the same hormone these medications target," DeLauer explains in his post. The good news? Certain foods can trigger similar mechanisms in your body without a prescription. Add these options to your daily routine and finally take back control of your appetite—naturally.

                How Ozempic Changes Your Brain's Food Perception
            
        ​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstockOzempic works by mimicking GLP-1, a hormone that regulates hunger at the brain level. "It changes how we look at food, or at least how our brain sort of looks at food," DeLauer says in his post. In a study published in the journal Diabetes, researchers found something remarkable about GLP-1's effects.
"Compared to placebo, when GLP-1 was in the equation, the brain didn't even react to pictures of food the same way," DeLauer notes. Your brain literally perceives tempting foods differently when GLP-1 is present, which explains why Ozempic users often report reduced cravings.

                The GLP-1 Challenge: How These Foods Help
            
        The problem with naturally produced GLP-1 is its short lifespan. "GLP-1, when naturally released within the body, only lasts for a couple of minutes before an enzyme comes in and snips off two of the peptides on that chain and basically renders it useless," DeLauer explains. This enzyme, called DPP-4, is what we need to target.
The foods below work in two ways: some boost your natural GLP-1 production, while others inhibit DPP-4, helping your body's natural GLP-1 stay active longer. It's this two-pronged approach that makes them so effective.

                1. Protein-Rich Foods
            
        ​Amp Up Your Protein IntakeShutterstockProtein is your most reliable GLP-1 stimulator. "When you consume protein, you feel so satiated. You have a pretty serious continuous release of GLP-1," DeLauer states. This explains why protein-rich meals keep you satisfied longer than carb-heavy alternatives.
Your body releases a steady stream of GLP-1 while digesting protein, sending continuous signals to your brain that you're full. Make protein the centerpiece of every meal for natural appetite control that mimics Ozempic's effects.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                2. Soluble Fiber Sources
            
        ​Low-Carb Noodle SolutionShutterstockSoluble fiber works alongside protein to boost GLP-1 levels. "Fiber is really important, particularly soluble fibers," DeLauer emphasizes. These fibers slow digestion and create a physical feeling of fullness while simultaneously triggering GLP-1 release.
"Glucomannan fiber, like shirataki noodles, huge effect there," DeLauer adds. These zero-calorie noodles are nearly pure soluble fiber, making them an ideal addition to meals when you're trying to manage hunger naturally.

                3. Allulose Sweetener
            
        ​2. Allulose: The Sweet SecretShutterstockUnlike other sweeteners that can trigger cravings, allulose actually helps control appetite. "Allulose is one of the most potent stimulators naturally of GLP-1," DeLauer reveals. This makes it uniquely valuable for anyone trying to satisfy a sweet tooth without sabotaging hunger control.
"You could take a tablespoon of the stuff just to curb your appetite," he suggests. Use it in coffee, baking, or even take it straight for a quick appetite reset between meals—a natural way to get some of the same benefits as Ozempic.

                4. Sacha Inchi Seeds
            
        Shutterstock
These little-known seeds offer a powerful combination of benefits. "The protein in a Sacha Inchi seed releases 10 different peptides when you consume it that actually inhibit DPP-4," DeLauer explains. This means they not only stimulate GLP-1 production but also prevent its breakdown.
"I just recommend eating straight up Sacha Inchi seeds. They're high in fiber, zero net carb anyway," he adds. Keep a small bag handy for a convenient hunger-fighting snack that works on multiple levels.

                5. Citrus Fruits and Peels
            
        ​OrangesShutterstockThe humble orange peel contains powerful compounds for appetite control. "There's something called malvidin in citrus. So, citrus in general, along with the actual peel itself, has a pretty strong DPP-4 inhibition effect," DeLauer says.
His practical suggestion? "I would recommend zesting some oranges and putting it in something." Add citrus zest to your water, tea, salad dressings, or protein shakes for an easy DPP-4 inhibitor boost that helps your GLP-1 stay active longer.
RELATED:20 Possible Ozempic Side Effects

                6. Grapes with Seeds
            
        ShutterstockDon't reach for seedless grapes if you're trying to control hunger. "Grape seeds have a strong DPP-4 inhibition effect," DeLauer points out. The seeds contain compounds that help your natural GLP-1 stay active longer.
"I like the grapes with the seeds because they're not adulterated and twisted up anyway," he adds. The combination of fiber, natural sugars, and DPP-4 inhibitors creates a powerful appetite-controlling snack that works similarly to how Ozempic keeps GLP-1 active.

                7. Shellfish and Mollusks
            
        ​19. OystersShutterstockSeafood lovers will appreciate this next tip. "Mollusks—so eating clams or eating oysters or eating mussels—have actually a very strong DPP-4 inhibition effect," DeLauer reveals. These shellfish help your GLP-1 stay active longer in your system.
While eggs provide similar benefits, "Eggs also, just not quite as strong as mollusks," he notes. Consider adding more shellfish to your meal rotation for better appetite control that mimics how Ozempic works.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                8. Curcumin (Turmeric)
            
        ​TurmericShutterstockFor a truly powerful natural approach, look to turmeric's active compound. "Curcumin has an effect on DPP-4 inhibition for 24 hours. And it doesn't just sort of downregulate it. It can actually really inhibit it," DeLauer explains.This makes curcumin perhaps the most potent natural DPP-4 inhibitor available. For maximum benefit, DeLauer suggests: "Put a teaspoon of curcumin in a protein shake. You're barely going to taste it." This combination gives you both increased GLP-1 production and extended activity—the same mechanisms that make Ozempic effective, but through natural foods. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        4 Red Flags You're Eating Too Many Carbs, According to a Doctor
    
        Copyright Dr. Mindy Pelz/YouTube
    
By Christopher RobackApr 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
That afternoon slump, stubborn weight, and nagging food cravings might all have one surprising culprit: carbohydrates. Dr. Mindy Pelz, bestselling author of "Fast Like a Girl" and expert in women's health, has identified key warning signs that your body is getting too many carbs. With her YouTube channel garnering over 75 million views and her podcast featuring health-conscious celebrities, Dr. Pelz brings practical wisdom about nutrition that cuts through the confusion. Discover these four telltale signs your carb intake might be causing problems and learn simple adjustments you can make starting today.

                Understanding the Carb Effect
            
        Before addressing warning signs, it's essential to understand how carbs affect your body differently than other nutrients. "There are three macronutrients - carbohydrates, protein, and fat," Dr. Pelz explains in her recent post. Each creates a distinct blood sugar response. Carbs trigger dramatic spikes followed by crashes, while protein offers a gentler rise and fall. Fat actually "puts the brakes on blood sugar," according to Dr. Pelz, helping maintain stable levels throughout the day. This rollercoaster effect from carb-heavy meals explains many common health complaints.

                Your Energy Crashes After Meals
            
        ​DehydrationShutterstockThe first red flag is post-meal fatigue. "You should be energized after a meal. You shouldn't be sleepy after a meal," Dr. Pelz emphasizes. That drowsiness after holiday feasts isn't from turkey's tryptophan as commonly believed - it's from the carb crash. Dr. Pelz notes that "a 2020 study found that blood sugar spikes cause fatigue and trouble concentrating." When you experience that mid-afternoon energy slump after lunch, it's likely your meal contained too many carbohydrates, triggering both tiredness and mental fog.

                You Can't Control Your Cravings
            
        What Happens to Your Body When You Stop Eating SnacksShutterstockConstant hunger and specific cravings for sweets or caffeine signal excessive carb consumption. "When blood sugar comes down very quickly because you had just like this pure carb meal, your body's so smart that it's going to be like, 'Hey, I need you to eat more carbs again,'" Dr. Pelz explains. This creates a vicious cycle of craving, eating, crashing, and craving again. Dr. Pelz references a revealing 2011 study that "divided people into two groups... a low carb, high fat group, and a high carb, low fat group" and found the low-carb participants experienced "a significant decrease in food cravings, especially for sugar."

                Your Weight Loss Has Stalled
            
        ​Not Being Obsessed with Fast ResultsShutterstockIf you're struggling to shed pounds despite your efforts, your carb intake might be the culprit. "If you're struggling to lose weight, low carb is really an awesome plan," says Dr. Pelz, drawing from her clinical experience. She clarifies that "low carb doesn't mean low protein" - increasing protein while reducing carbs helps control hunger and supports weight management. Dr. Pelz cites compelling evidence: "A 2004 study found that six months on a low carb diet led to twice as much weight loss than a high carb diet." This explains why some "diet" foods actually sabotage weight loss efforts when they're high in carbohydrates.

                Your Skin Is Breaking Out
            
        ​Skin ProblemsShutterstockYour complexion might be revealing carb overload. "Eating a lot of carbs can start to create an inflammatory response in your skin," Dr. Pelz warns. This connection is especially strong with sugar, white rice, and refined bread. For those battling acne, Dr. Pelz strongly recommends eliminating sugar completely as a first step. She references research supporting this approach: "A 2020 review found that when the glycemic load in people's diets went up, they saw greater increases in skin inflammation and acne." The study specifically linked these skin issues to higher sugar consumption.

                Not All Carbs Are Created Equal
            
        ShutterstockDr. Pelz wants to correct a common misconception: "Carbs are not the enemy, but man-made carbs - not a lot there." She distinguishes between "dead" processed carbs like pasta and beneficial carbs from nature. "Good carbs are nature's carbs," Dr. Pelz explains, referring to fruits, vegetables, potatoes, and quinoa that provide essential nutrients. She even makes an exception for sourdough bread, noting it's "not a dead food" because fermentation creates beneficial enzymes and probiotics, unlike most processed grain products.

                Try the One-Week Natural Carb Challenge
            
        ​Bonus Tip: Look Out for Hidden CaloriesShutterstockReady to see if carbs are affecting you? Dr. Pelz suggests a simple experiment: "What if just for the next week, I decide no man-made carbs, I'm only eating nature's carbs." This straightforward approach allows you to quickly determine how different carbohydrates affect your body. Dr. Pelz emphasizes she isn't "anti-carb" - she advocates for "smart carbs" eaten in appropriate amounts. "We need them," she notes, explaining carbohydrates are essential for creating neurotransmitters like serotonin and hormones like progesterone.

                Listen to Your Body's Signals
            
        ​Lack of SleepShutterstockYour body communicates clearly when your diet isn't optimal. "If I'm tired after a meal, I'm like, hmm, what'd I do to that meal?" says Dr. Pelz, sharing that fatigue is her personal indicator of excessive carb consumption. By paying attention to how foods make you feel, you can customize your carbohydrate intake to your unique needs. Dr. Pelz reminds us that there's no "absolutely perfect diet" that works for everyone - it's about discovering what works specifically for your body and recognizing these four warning signs when they appear.

                Morning Matters Most
            
        ​Don’t Skip BreakfastShutterstockBe especially careful with breakfast choices. "Those that had a high carb diet in the morning had the worst cravings," Dr. Pelz explains, which is why she advises against breakfast cereal, orange juice, and even some protein drinks if they're carb-heavy. Starting your day with carbs virtually guarantees afternoon cravings and energy crashes. Instead, focus on protein and healthy fats in the morning to maintain stable blood sugar. If you do include higher-carb meals, Dr. Pelz suggests "mid afternoon... for an early dinner" followed by a walk to utilize the glucose effectively.

                Finding Your Personal Carb Balance
            
        ​Measuring Success Beyond the ScaleShutterstockThe key takeaway isn't eliminating carbs entirely but being intentional about which ones you choose and when you eat them. "I'm not anti-carb. I just want to make sure we're eating smart carbs," Dr. Pelz clarifies. She also notes timing matters, especially "eating them for women at the right time of our cycle." When you find your personal carb balance by monitoring these four warning signs - fatigue, cravings, weight resistance, and skin problems - you'll enjoy better energy, mental clarity, and overall health without giving up carbs completely. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        She Lost 100 Pounds on GLP-1 and These Are 10 Things No One Tells You
    
        Copyright Brittany Rose GLP1/YouTube
    
By Christopher RobackApr 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Weight loss journeys often feel like navigating a maze with too many dead ends and false promises. For Brittany Rose, GLP-1 medications finally provided the key that unlocked sustainable success, helping her shed over 100 pounds since November 2022. Through her candid YouTube videos, she's documented everything from her very first injection to her current maintenance phase, sharing both triumphs and challenges along the way. If you're considering or already using GLP-1 therapy, these essential insights from someone who's walked the path will help you avoid common pitfalls and focus on what truly matters for your success.

                Trust Only Your Doctor With Dosing Decisions
            
        When it comes to medication management, only one opinion truly matters. "Your decisions regarding your dosaging, regarding how often you take the medicine, regarding anything that involves injecting a medicine into your body should only be discussedwith or you should only take advice from your doctor," Brittany says in her post. Despite the wealth of dosing advice floating around online, these are medical decisions that should remain between you and your healthcare provider. Brittany always frames her experiences as personal rather than prescriptive, reminding viewers that what works for one person could be dangerous for another.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                It's Not As Complicated As The Internet Claims
            
        Shutterstock
The GLP-1 journey doesn't require elaborate supplement regimens or extreme dietary restrictions. "It's simple. It's a simple thing. You do not need to stress about all of the extra protein supplements and all the extra vitamins and all of the extra things that the internet will tell you that you need," Brittany states firmly. She advocates for a sustainable approach—eating healthy foods most of the time while maintaining a calorie deficit that comes naturally with GLP-1 medications. Brittany notes that unlike temporary diets, this is a lifestyle change: "We're going back to, this isn't a diet. This isn't something that you need to obsess over. This is something that you are doing for most likely the rest of your life."

                Water Will Save Your GLP-1 Experience
            
        ​1. Hydrate the Right WayShutterstockThe simplest remedy for many GLP-1 side effects costs nothing and requires no prescription. "Water is going to save your life," Brittany insists, explaining that proper hydration addresses multiple common complaints: "Being dehydrated makes your body retain water. It makes you not feel good. It makes you be puffy. It makes you have a headache. It makes you be constipated." She notes that her worst days consistently correlate with inadequate water intake. Her practical tip for staying hydrated? Keep a dedicated water cup by the sink as a constant reminder, taking small sips throughout the day rather than forcing down large amounts at once.

                Your Journey Won't Look Like Anyone Else's
            
        ​Beware of Comparing Yourself to Online Success StoriesShutterstockComparing your progress to others online can quickly become discouraging. "Monitor your own progress and try not to compare yourself to everybody else," Brittany advises after noticing how other content creators reached milestones faster than she did. She recommends keeping a detailed journal tracking everything from dosages to reactions, along with regular photos to document changes that might not register on the scale. Brittany also suggests limiting social media consumption around GLP-1 content: "I have a couple of people that I watch or listen to and the rest of it, I don't... because I don't want to oversaturate myself and be getting information from so many different sources."
RELATED:20 Possible Ozempic Side Effects

                Therapy Is The Missing Prescription
            
        Shutterstock
Perhaps the most overlooked component of successful weight loss is addressing the psychological factors that contributed to weight gain initially. "I am a very, very big advocate that most people that are taking a GLP-1 for weight loss need therapy," Brittany shares, drawing parallels to the mental health support required for bariatric surgery patients. She explains that significant weight loss transforms not just your body but your identity: "When you go through this journey of losing a ton of weight, you become a new person." For Brittany, therapy was essential to understanding how childhood trauma influenced her relationship with food. "I would argue all of us," she notes, have some past experiences that contributed to developing obesity, making therapy a crucial complement to medication.

                Adopt The 80/20 Rule For Sustainable Success
            
        ​Indulge in ModerationShutterstockRigid eating plans rarely lead to lasting change. Brittany recommends a more flexible approach: "80/20 rule—20% foods that you enjoy that you want to eat, 80% healthy food." This balance allows for occasional indulgences while maintaining overall healthy habits. "Are you going to be able to be keto or to eat zero sugar or zero carbs or whatever and completely eliminate total food groups for the rest of your life? Are you going to be able to never go to McDonald's ever again for the rest of your life? Right? Probably not," Brittany points out. By allowing yourself reasonable flexibility, you're building a lifestyle you can maintain long-term rather than setting yourself up for another cycle of restriction and rebound.

                Document Your Transformation
            
        Shutterstock
The value of visual records cannot be overstated. "Take the pictures. I wish that I had taken more before and after pictures," Brittany shares, noting that physical changes aren't always reflected on the scale. "Sometimes you're not losing weight, but you're losing inches, right? And so you want to have some pictures to look back on to really see how your body is changing throughout this process." These photos become powerful motivation during plateaus and provide tangible evidence of progress when numbers aren't moving. Consider creating a dedicated album on your phone or a physical journal where you can see your evolution month by month.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                Counting Isn't Always Necessary
            
        Shutterstock
Despite popular weight-loss advice, Brittany takes a more intuitive approach: "I don't count anything ever. I count protein sometimes like when I'm doing the videos on higher protein, I count them, but for the most part I don't count anything because I just don't want to." She points out that naturally slim people rarely count calories or macros: "And healthy, skinny people that have lived healthy their whole life, most of them don't." The medication's appetite-suppressing effects often naturally create a calorie deficit, making meticulous tracking unnecessary for many people. This freedom from constant counting can make the lifestyle change more sustainable and reduce obsessive food behaviors.

                Make Hydration A Priority Habit
            
        Shutterstock
If tracking feels overwhelming, focus on just one metric. "If you count one thing, make it be your water intake because I promise you on days that I don't drink my water or if I'm not as good about drinking water, oh boy, it's a bad day," Brittany emphasizes. GLP-1 medications can reduce thirst signals, making deliberate hydration essential. Her husband can even tell when she's dehydrated: "Chris will look at me and say, have you had any water today? Because he knows that it affects me that much." Setting specific water goals and creating visual reminders throughout your home and workspace can help maintain consistent hydration despite reduced thirst cues.
RELATED:20 Things to Avoid While on Ozempic

                This Is A Transformation, Not Just Weight Loss
            
        ​Weigh Yourself DailyShutterstockThe physical changes from GLP-1 therapy are just one aspect of a more profound transformation. "You go through this like glow up, you become this new person that you probably were always meant to be, but you transform," Brittany explains. This evolution affects everything from your self-image to your relationships with others. For Brittany, the journey enabled her to stop hiding: "You don't have a freaking YouTube channel that I share with the world that has grown significantly and people in real life are realizing it. And that prior to this journey for me would not have been something that I would have been able to do." Understanding that weight loss impacts your entire identity—not just your appearance—helps prepare you for both the challenges and opportunities of this life-changing process. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        The 15 Best High-Protein Foods to Build Muscle and Strength
    
        Copyright Dr. Andrea Furlan/YouTube/Shutterstock
    
By Christopher RobackApr 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
We all want to stay strong and healthy as we age, but maintaining muscle mass becomes increasingly challenging over time. Dr. Andrea Furlan, a pain specialist from Toronto, Canada, explains that our 639 muscles are critical for longevity and quality of life. Unfortunately, age-related muscle loss (sarcopenia) affects many of us—but it's not inevitable. Dr. Furlan's research shows that with the right combination of resistance exercise and protein-rich foods, you can fight back against muscle loss and build strength at any age. Discover the 15 best protein sources that will transform your muscle-building efforts starting today.

                Understanding Sarcopenia and Protein Needs
            
        Sarcopenia isn't just a natural part of aging—it's now classified as a treatable condition, Dr. Furlan says. "Sarcopenia is considered one of the most important risk factors for falls, disability, and frailty in the elderly population," she explains in her post. To combat this condition, experts recommend consuming 1.4-2 grams of protein per kilogram of body weight (or about 1 gram per pound) on resistance training days. For a 150-pound person, that means aiming for approximately 150 grams of protein, particularly on workout days. Dr. Furlan notes that proper sleep, adequate carbohydrates for energy, and hydration also play crucial roles in muscle development.

                The Four Pillars of Muscle Building
            
        ShutterstockAccording to Dr. Furlan, building muscle requires more than just protein. "If you want to build muscle mass and combat sarcopenia, you need to do a few things," she advises. The first pillar is resistance exercise, using either body weight or weights. The second is quality sleep. "A good quality sleep helps our body to get rid of the junk and toxins and help our muscles to grow," Dr. Furlan states. The third pillar is increased protein intake, especially on workout days. And finally, she emphasizes that carbohydrates provide "the energy for your body to digest all of that protein and do the exercises." Balanced nutrition, including healthy fats and proper hydration, completes this foundation for muscle growth.

                Why Whole Foods Beat Supplements
            
        ​Here’s What to Do About ItShutterstockWhile protein powders might seem convenient, Dr. Furlan recommends focusing on real, home-prepared foods. "When you eat real food, you are also getting many other nutrients, like vitamins, minerals, healthy fats, and carbs—all of these are super important for a healthy life," she says. Whole foods provide complete nutrition packages that supplements simply can't match. They're often more affordable too. However, Dr. Furlan cautions that before beginning any high-protein diet, you should consult with your doctor, especially if you have kidney issues that might restrict protein intake.

                Soybeans: The Plant Protein Champion
            
        45. Edamame (boiled): 44 caloriesShutterstockTopping Dr. Furlan's protein-rich foods list is soybeans, with an impressive 36 grams of protein per 100 grams. "Soybeans are high in plant-based protein, rich in fiber, support heart health, and contain isoflavones that may help with female hormone balance, like during menopause," Dr. Furlan explains. Found in edamame form, these versatile legumes make excellent additions to salads and various dishes. Dr. Furlan does note that while soybeans lead in protein content, they also contain significant calories, fats, and carbs. This makes them an excellent choice for those looking to build muscle while supporting overall health, particularly for women experiencing hormonal changes.

                Chicken and Turkey: Poultry Protein Powerhouses
            
        ShutterstockPoultry options rank high on Dr. Furlan's list, with chicken breast providing 31 grams of protein per 100 grams and turkey breast offering 29 grams. "Chicken breast is low in fat and high in essential vitamins like B6 and niacin for metabolism," Dr. Furlan notes. Turkey provides additional benefits, as she points out: "Turkey breast is high in B vitamins for energy production and may help regulate blood sugar levels." These lean protein sources deliver maximum muscle-building potential with minimal excess calories, making them ideal staples in any strength-building diet. Their versatility in cooking methods and flavor profiles means they can be incorporated into countless healthy meal options.

                Tuna and Salmon: Protein-Rich Fish Options
            
        ShutterstockFish options like tuna and salmon offer impressive protein content while providing essential omega-3 fatty acids. Dr. Furlan ranks tuna highly with 26 grams of protein per 100 grams. "Tuna is rich in omega-3 fatty acids for heart and brain health, high in protein, and contains selenium for immune support," she explains. Salmon follows closely with 25 grams of protein per 100 grams. "Salmon is an excellent source of omega-3s for heart and brain health. It is high in protein and contains vitamin D for bone health," Dr. Furlan adds. These seafood options provide complete proteins alongside nutrients that support overall health, making them smart choices for muscle building and maintenance.

                Beef: Quality Red Meat Protein
            
        ShutterstockBeef earns its place in Dr. Furlan's top protein sources with 26 grams of protein per 100 grams of lean cooked meat. "Beef provides iron and zinc for immune function and contains vitamin B12 for red blood cell production," Dr. Furlan explains. These nutrients are particularly valuable for maintaining energy levels during intense workouts. While beef is calorically dense, its complete amino acid profile makes it an efficient muscle-building food. Dr. Furlan recommends choosing leaner cuts to maximize protein while minimizing saturated fat intake. The satisfying nature of beef also helps maintain fullness between meals, supporting overall dietary adherence during muscle-building phases.

                Peanuts: Plant-Based Protein Punch
            
        ​28. PeanutsShutterstockPeanuts offer an impressive 26 grams of protein per 100 grams, making them an excellent plant-based protein option. "Peanuts are a good source of healthy plant-based fats. They support heart health, are high in protein, and contain antioxidants like resveratrol," says Dr. Furlan. Their convenience makes them perfect for on-the-go protein consumption, whether as peanut butter or raw nuts. Dr. Furlan notes that while peanuts are protein-rich, their serving size is typically small (about 28 grams), delivering about 7 grams of protein per serving. This concentrated nutrition source provides sustained energy and muscle-building support in a compact package, though portion control is important due to their caloric density.

                Shrimp: Lean Seafood Protein
            
        ​8. Versatile ShrimpShutterstockShrimp provides 20 grams of protein per 100 grams, making it an excellent lean protein source. "Shrimps are low in calories, high in protein, and contain astaxanthin, a powerful antioxidant, and also provides omega-3s for brain health," Dr. Furlan explains. This combination of high protein with minimal calories makes shrimp particularly valuable for those looking to build muscle while managing weight. Their quick cooking time also makes them convenient for busy lifestyles. The unique antioxidant profile of shrimp offers additional health benefits beyond muscle building, supporting overall wellness while contributing to strength development goals.

                Eggs: The Perfect Protein Package
            
        ​Worst: Processed MeatShutterstockWith 13 grams of protein per 100 grams (about two large eggs), eggs remain a nutritional powerhouse. "Eggs, beyond being a high-quality protein source, contain choline for brain health and provide essential vitamins like vitamin D and B12," Dr. Furlan notes. Their complete amino acid profile makes them particularly effective for muscle synthesis. Eggs' versatility allows them to be incorporated into any meal of the day. Dr. Furlan appreciates that eggs provide a perfect balance of nutrients in a natural package. Their affordability and accessibility make them an ideal protein source for consistent muscle support across various dietary patterns and budgets.

                Dairy Protein: Cottage Cheese and Greek Yogurt
            
        ​Greek Yogurt & Cottage Cheese: Choosing the Right Fat PercentageShutterstockDairy options provide excellent protein alongside calcium for bone health. "Cottage cheese is an excellent protein source, rich in casein for muscle recovery, and provides calcium for bone health," Dr. Furlan explains. With 11 grams of protein per 100 grams, cottage cheese offers slow-digesting casein protein that provides sustained amino acid release. Greek yogurt follows with 10 grams of protein per 100 grams. "Greek yogurt is high in probiotics for gut health, rich in protein, and supports bone health with calcium, and may help in weight management," says Dr. Furlan. These dairy options offer complete proteins while supporting digestive health, making them valuable components of a muscle-building nutrition plan.

                Plant-Based Options: Legumes and Tofu
            
        ​16. TofuShutterstockPlant-based proteins like beans, chickpeas, and tofu provide excellent options for vegetarians and those looking to diversify protein sources. "Beans are high in fiber for digestion. They are a plant-based protein source, support heart health, and help regulate blood sugar levels," Dr. Furlan explains. Both beans and chickpeas provide 9 grams of protein per 100 grams. Tofu offers 8 grams of protein per 100 grams and additional benefits: "Tofu is high in plant-based protein, contains iron and calcium, and supports heart health. And it's a good source of phytoestrogens that can help women who have low estrogen levels, especially during menopause," notes Dr. Furlan. These plant options combine protein with fiber and additional nutrients that support overall health.

                Quinoa: The Complete Plant Protein
            
        ShutterstockWhile quinoa ranks 15th on Dr. Furlan's list with 4 grams of protein per 100 grams, it offers unique benefits. "Quinoa is a complete plant-based protein, rich in fiber, contains magnesium for muscle function, and supports blood sugar control," Dr. Furlan explains. Unlike many plant foods, quinoa contains all nine essential amino acids, making it particularly valuable for vegetarians and vegans. Its fiber content supports digestive health, while magnesium directly contributes to muscle function and recovery. This ancient grain can be incorporated into various dishes as a protein-rich base that supports overall wellness while contributing to muscle maintenance.

                Timing Your Protein Intake for Maximum Muscle Growth
            
        ​Here’s How to Fix ItShutterstockStrategic protein timing can enhance your muscle-building results. Dr. Furlan recommends a targeted approach: "I usually eat my carbs before I go to the gym and the protein when I come back from the gym." This strategy provides energy for your workout from carbohydrates, then supplies the building blocks needed for muscle repair afterward through protein. "This is because the carbs will give me energy to do the exercises, but my muscles will build up after I do the exercises and that's when they will need the protein to put in the muscles," Dr. Furlan clarifies. Your muscles need protein most during the recovery window after resistance training. Spacing protein intake throughout the day in moderate portions also optimizes absorption and utilization.

                Creating Your Muscle-Building Meal Plan
            
        ​More Protein TipsShutterstockWith these protein-rich foods as your foundation, creating an effective muscle-building meal plan becomes straightforward. Dr. Furlan emphasizes that variety is key: "Eating this high amount of protein when you are not lifting weights will not have the same effect." She recommends focusing protein intake particularly on workout days when muscles are actively repairing. Creating balanced meals that combine these protein sources with healthy carbohydrates and fats ensures your body has everything needed for optimal muscle growth. Remember that consistency matters more than perfection—finding protein sources you enjoy and can maintain long-term will yield the best results for your muscle strength and overall health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Load More