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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.

Nutrition Expert Reveals 2 Natural Alternatives to Expensive Weight Loss Drugs

Discover natural, effective alternatives to costly weight loss medications.

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Every week, millions of Americans stare at their bathroom scale, wondering if expensive weight loss medications are their only hope. Between social media ads promising miracle results and doctors prescribing costly injectables, it's easy to feel trapped between suffering and spending.


Weight loss expert Dr. Eric Berg DC, director of Dr. Berg's Nutritionals and best-selling Amazon author, wants you to know about two powerful natural alternatives that cost a fraction of popular medications – without the concerning side effects. Here's what he reveals about achieving sustainable weight loss without breaking the bank.

How Ozempic Works (And Why It's Not Your Only Option)

Dr. Berg explains that Ozempic works by increasing GLP-1 receptors, which slow digestion and reduce appetite. "I'm not going to deny it does work, but it comes with a package, some slight minor problems," he admits in his post. The medication affects multiple body systems: "It improves insulin resistance and helps the beta cells of the pancreas to help restore insulin levels." He adds that "it actually helps a person stop making so much sugar... and helps slow the breakdown of sugar in the liver."

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

The Hidden Costs of Quick Fixes

While acknowledging its effectiveness, Dr. Berg warns about Ozempic's drawbacks. "It costs between $1,300 to $1,500 monthly," he cautions. More concerning are the side effects, which he lists as "nausea, vomiting, bloating, abdominal pain, headaches, gas, constipation, diarrhea, heartburn, and dizziness."

Side Effects You Need to Know

Dr. Berg raises red flags about more severe complications. "Some of these side effects don't occur for about three days," he warns. "And when people get off the medications, many times they still have side effects for a period of five weeks because it takes five weeks to get it out of your system." He poses important questions: "Do you plan on taking this rest of your life? What are the long-term effects of this drug? Is it really going to solve your weight loss problem without giving you another problem?"

RELATED:20 Possible Ozempic Side Effects

Nature's Alternative: The Power of Plants

"There are over 200,000 secondary metabolites in plants that have therapeutic benefits," Dr. Berg reveals. He explains that "50% of all drugs are derived from these chemical compounds in plants. This is where big pharma gets their ideas. But of course, you can't patent them, so you can't make a lot of money." He points to historical evidence: "Chinese medicine, Indian medicine, all these ancient cultures have used plants for centuries."

Panax Ginseng: The Adaptogenic Power Player

One of Dr. Berg's recommended alternatives is Panax ginseng, also known as Korean ginseng. This powerful adaptogen, grown in Korea, China, and Siberia, contains active compounds called ginsenosides that help the body resist stressors.

Research shows it's possibly effective for improving cognitive function and reducing fatigue. Typically used in doses of 200 mg to 3 grams daily, this ancient herb offers a natural approach to wellness without the harsh side effects of prescription medications.

Berberine: A Natural GLP-1 Alternative

Another of Dr. Berg's top recommendations, berberine, has impressive scientific backing. This yellow-colored compound, found in plants like European barberry, goldenseal, and goldthread, has been shown to help regulate blood sugar levels and reduce high cholesterol.

Research indicates it's possibly effective for diabetes management, with studies showing it can reduce blood sugar levels when taken in doses of 0.4-1.5 grams daily. It may also help with weight-related conditions like PCOS by improving cholesterol levels and reducing waist-to-hip ratio. While generally safe for most adults, Dr. Berg emphasizes consulting healthcare providers before starting any supplement regimen.

RELATED: What Happens to Your Body When You Stop Taking Ozempic

Your Natural Weight Loss Solution

Dr. Berg's ultimate recommendation combines natural supplements with lifestyle changes. "If you combine low carb and healthy ingredients with not eating so frequently, I will guarantee within three days your appetite is going to disappear," he states confidently. The benefits extend beyond weight loss: "Not only will your appetite disappear and you lose weight, but your cognitive function will improve. You'll have a much greater mood, you'll have improved liver function, you'll have less of a fatty liver, you'll be able to preserve your muscles, your digestion will be better."

He concludes with a practical perspective: "Let's just say you go the medical route and you lose weight, but you're tired, and you have digestive bloating, and you notice your muscles are shrinking and you have acid reflux. What are you going to do about all those symptoms? Is this going to be just taking more medication to handle or cover up those medications? I mean, you're going to feel miserable." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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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.

Every week, millions of Americans stare at their bathroom scale, wondering if expensive weight loss medications are their only hope. Between social media ads promising miracle results and doctors prescribing costly injectables, it's easy to feel trapped between suffering and spending.


Weight loss expert Dr. Eric Berg DC, director of Dr. Berg's Nutritionals and best-selling Amazon author, wants you to know about two powerful natural alternatives that cost a fraction of popular medications – without the concerning side effects. Here's what he reveals about achieving sustainable weight loss without breaking the bank.

How Ozempic Works (And Why It's Not Your Only Option)

Dr. Berg explains that Ozempic works by increasing GLP-1 receptors, which slow digestion and reduce appetite. "I'm not going to deny it does work, but it comes with a package, some slight minor problems," he admits in his post. The medication affects multiple body systems: "It improves insulin resistance and helps the beta cells of the pancreas to help restore insulin levels." He adds that "it actually helps a person stop making so much sugar... and helps slow the breakdown of sugar in the liver."

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

The Hidden Costs of Quick Fixes

While acknowledging its effectiveness, Dr. Berg warns about Ozempic's drawbacks. "It costs between $1,300 to $1,500 monthly," he cautions. More concerning are the side effects, which he lists as "nausea, vomiting, bloating, abdominal pain, headaches, gas, constipation, diarrhea, heartburn, and dizziness."

Side Effects You Need to Know

Dr. Berg raises red flags about more severe complications. "Some of these side effects don't occur for about three days," he warns. "And when people get off the medications, many times they still have side effects for a period of five weeks because it takes five weeks to get it out of your system." He poses important questions: "Do you plan on taking this rest of your life? What are the long-term effects of this drug? Is it really going to solve your weight loss problem without giving you another problem?"

RELATED:20 Possible Ozempic Side Effects

Nature's Alternative: The Power of Plants

"There are over 200,000 secondary metabolites in plants that have therapeutic benefits," Dr. Berg reveals. He explains that "50% of all drugs are derived from these chemical compounds in plants. This is where big pharma gets their ideas. But of course, you can't patent them, so you can't make a lot of money." He points to historical evidence: "Chinese medicine, Indian medicine, all these ancient cultures have used plants for centuries."

Panax Ginseng: The Adaptogenic Power Player

One of Dr. Berg's recommended alternatives is Panax ginseng, also known as Korean ginseng. This powerful adaptogen, grown in Korea, China, and Siberia, contains active compounds called ginsenosides that help the body resist stressors.

Research shows it's possibly effective for improving cognitive function and reducing fatigue. Typically used in doses of 200 mg to 3 grams daily, this ancient herb offers a natural approach to wellness without the harsh side effects of prescription medications.

Berberine: A Natural GLP-1 Alternative

Another of Dr. Berg's top recommendations, berberine, has impressive scientific backing. This yellow-colored compound, found in plants like European barberry, goldenseal, and goldthread, has been shown to help regulate blood sugar levels and reduce high cholesterol.

Research indicates it's possibly effective for diabetes management, with studies showing it can reduce blood sugar levels when taken in doses of 0.4-1.5 grams daily. It may also help with weight-related conditions like PCOS by improving cholesterol levels and reducing waist-to-hip ratio. While generally safe for most adults, Dr. Berg emphasizes consulting healthcare providers before starting any supplement regimen.

RELATED: What Happens to Your Body When You Stop Taking Ozempic

Your Natural Weight Loss Solution

Dr. Berg's ultimate recommendation combines natural supplements with lifestyle changes. "If you combine low carb and healthy ingredients with not eating so frequently, I will guarantee within three days your appetite is going to disappear," he states confidently. The benefits extend beyond weight loss: "Not only will your appetite disappear and you lose weight, but your cognitive function will improve. You'll have a much greater mood, you'll have improved liver function, you'll have less of a fatty liver, you'll be able to preserve your muscles, your digestion will be better."

He concludes with a practical perspective: "Let's just say you go the medical route and you lose weight, but you're tired, and you have digestive bloating, and you notice your muscles are shrinking and you have acid reflux. What are you going to do about all those symptoms? Is this going to be just taking more medication to handle or cover up those medications? I mean, you're going to feel miserable." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

If you've been considering expensive GLP-1 medications like Ozempic for weight loss, there might be a better way. Dr. Kate Lyzenga-Dean, an integrative medicine expert, has identified natural alternatives that work with your body's systems. Drawing from her decade of clinical experience and personal health transformation, she reveals how these science-backed options could help you achieve sustainable weight loss without costly prescriptions or side effects.


Why Traditional Weight Loss Methods Fail

"About 50% of Americans are currently trying to lose weight – that's over 165 million people," Dr. Lyzenga-Dean reveals in her post. The problem isn't lack of effort. "Science is proving again and again that the old simplistic model of calorie in, calorie out simply does not work for most women, especially as we age." Instead, she explains successful weight loss depends on hormone balance, including GLP-1.

How GLP-1 Controls Your Weight

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Understanding GLP-1's role is crucial, explains Dr. Lyzenga-Dean. "Food stimulates the release of GLP-1 from your intestinal cells, which then signals your pancreas to release insulin, improves satiety, and slows digestion." This natural process helps control appetite and blood sugar - without medication.

The Hidden Costs of GLP-1 Medications

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.Shutterstock

While prescription GLP-1 drugs work, they come with significant drawbacks. "These medications are expensive, rarely covered by insurance, and often need to be taken for life," Dr. Lyzenga-Dean warns. "About 50% of patients experience nausea, and most regain weight within a year of stopping."

Healthy Fats: Your First Line of Defense

A delicious Bowl of Guacamole next to fresh ingredients on a table with tortilla chips and salsaShutterstock

"One of the quickest ways to balance blood sugar is by increasing healthy fat intake," Dr. Lyzenga-Dean shares. "Think guacamole and coconut milk, not processed foods." Research shows that adding just 85 grams of pistachios to meals significantly increases GLP-1 levels in pre-diabetic adults.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

Power Up Your Protein

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"Meals with higher amounts of protein stimulate GLP-1 secretion better than those with mostly carbs," Dr. Lyzenga-Dean explains. She recommends eggs and plain yogurt: "Eggs provide unsaturated fats, protein, and choline - all crucial for blood sugar balance."

The Mediterranean Secret

Food products representing the Mediterranean diet which may improve overall health statusShutterstock

Research supports this dietary approach: "A Mediterranean diet rich in olive oil for 28 days resulted in significantly higher GLP-1 blood concentrations after each meal," Dr. Lyzenga-Dean reports. This pattern not only supports weight loss but also helps prevent metabolic syndrome.

Natural Compounds That Boost GLP-1

Cinnamon sticks on a textured wooden background. Cinnamon roll. Spicy spice for baking, desserts and drinks. Fragrant ground cinnamon. cinnamon powder Close-up. Place for text. copy spaceShutterstock

"Flavonoids from turmeric, cinnamon, rosemary, and green tea act as natural GLP-1 boosters," Dr. Lyzenga-Dean reveals. However, she notes that concentrated supplements often work better than food sources alone for noticeable results.

RELATED:20 Possible Ozempic Side Effects

Berberine: The Natural Alternative

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This plant compound shows remarkable promise. "One meta-analysis showed that just one gram of concentrated berberine significantly lowered cholesterol, BMI, weight, and blood sugar markers," Dr. Lyzenga-Dean reports. Its effectiveness has earned it the nickname "Nature's Ozempic."

Your Gut Bacteria Matter

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"The most impactful way to influence GLP-1 production is by balancing your microbiome," Dr. Lyzenga-Dean emphasizes. She highlights the bacterium Akkermansia: "Studies show it increases thermogenesis - your body's fat-burning process."

Combining Natural Strategies

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Success comes from a comprehensive approach. "The beauty of natural GLP-1 boosters is that you can stack these strategies," Dr. Lyzenga-Dean explains. While results aren't immediate, the benefits are sustainable and side-effect-free.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Your Path to Sustainable Weight Loss

Happy woman celebrating successful weight loss on scale in bright living room. Fitness goals and healthy lifestyle concept. Joyful moment of achievement and motivation.Shutterstock

"Will these alternatives transform your body overnight? No," Dr. Lyzenga-Dean admits. "But they support healthier weight at the root cause, with minimal side effects." For those seeking lasting results without medication, these natural approaches offer a promising solution. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

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.

Do you want to lose weight but aren’t sure if you want to take medication to do it? You don’t have to, according to one expert. Susie Matychuk, AKA Coach Sooz, is “the world’s nerdiest personal trainer,” according to her YouTube bio. “The thing that is more effective than Ozempic is a healthy lifestyle,” she says at the start of the viral YouTube clip. In it, she discusses alternatives to the drug for weight loss in the form of foods and fitness.


She Grew Up Believing Medication Should Be a “Last Resort”

She starts by discussing her experience with medication. “I grew up with very traditional values, and I remember my mom telling me that medication should always be the last resort. In my early twenties, I started getting chronic strep throat, joint pain, and rashes. I had no idea that it was because of my poor diet and stress level,” she says in her post.

She Has Tried Taking Typical Medications But They Haven’t Worked

“I went to the doctor and got prescribed antibiotics and painkillers. My symptoms got worse, and I went to the emergency room thinking that I had rheumatoid arthritis or something, which is typical of Susie being overdramatic. The doctors were just as confused as me, and I realized the medical system is not made to help people with symptoms,” she says.

However, Healthy Lifestyle Has Helped Her Ailments Over the Years

She reveals that when she “started taking vitamins, eating a paleo diet, and spending more time outside, and I stopped taking medications,” her symptoms gradually went away. “That's a little bit about my story and why I am so passionate about a lifestyle approach instead of medication,” she says, adding that there are specific types of food and exercises that stimulate GLP-1, “which is the hormone that Ozempic” targets.

She Believes a Healthy Lifestyle Can Work Just as Well as Ozempic

She notes that while doctors are “prescribing it very generously,” they wouldn’t need to if people understood nutrition and exercise. “If we understood how to make our body have nutrients, then we wouldn't gain fat and feel the need for weight loss drugs at all,” she says. “I would definitely describe myself as anti-medication and pro-healthy lifestyle.”

These Foods Increase the Production of GLP-1

“GLP-1 is a hormone that is produced in the gut and the brain that slows digestion and lowers appetite. Your body is really good at making it on its own without any medical intervention,” she claims. “There are foods you can eat that increase the production of GLP-1, which will make weight loss easier. Eggs, avocado, nuts, and complex carbohydrates all have been shown to increase GLP-1,” she says. Yerba mate tea and black coffee also lower appetite.”

RELATED: She Dropped 50 Pounds in One Year Without Strict Diets By Walking Every Day

The Best Diet Is “Pretty Close” to Keto

The ideal fat loss diet that “stimulates a lot of GLP-1” is “pretty close to a ketogenic diet, which is very effective for reversing insulin resistance and losing fat,” she reveals. “Remember that fat loss is the goal, not weight loss because we wanna keep our muscle and lose the fat.”

Exercise Also Releases Chemicals That “Benefit the Body”

Exercise does not stimulate GLP-1,” but it does stimulate a whole bunch of other chemicals that benefit the body,” says Susie. “One of them is growth hormone or GH, and another one is BDNF,” she says about brain-derived neurotrophic factor. “GH is what starts the process of muscle growth. BDNF is what makes you smarter. So basically, exercise makes you jacked and smart.”

RELATED: This Nutritionist Lost 15 Pounds by Eating These 7 "Busy Woman" High-Protein Foods

Ozempic Stops You From Releasing GH, Which Is the Hormone That Helps You Build Muscle

“Ozempic actually stops you from releasing growth hormone, which is why those who take it tend to gain fat and lose muscle. So in most cases, ozempic actually makes us lose the wrong type of weight,” she reveals.

These 5 “Primal Movements” Are the Best Exercises for Weight Loss

According to Susie, the best exercises are called primal movements. “They are movements that your body is actually designed to do. Injury and pain are the result of not being able to do primal movements. There are five of them, and they are squatting, hinging, lunging, pushing, and pulling,” she says.

RELATED: She Tried Every Diet for 8 Years Then These 5 Changes Got Her Perfect Body

The Most Effective Equation for Fat Loss? Diet and Exercise

“Basically, all you need to do to live a healthy lifestyle that is more effective for fat loss than ozempic is one, eat the GLP-1 stimulating diet, and two, practice your primal movements,” she says. “Every day, big pharma will keep making drugs and selling them to us as long as we are asking for them. And by taking them, you're still asking for them. So hopefully, this provided some clarity on what to do instead, which is to be healthy.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Are you tired of counting calories and still not seeing results? With Ozempic costing up to $1,014 per month and coming with potential side effects like nausea, vomiting, and the dreaded "Ozempic face," many people are seeking natural alternatives. Meet Chelsea Mae, a Kiwi vegan mom who discovered a better way. Despite being vegan for years, Chelsea struggled with her weight until she learned about the science of calorie density and proper portion sizes. Now, she not only helps other frustrated vegan women, particularly moms, lose weight and stop self-sabotaging, but she's also maintained her own 40-pound weight loss for five years without expensive medications or restrictive diets.


1. A Natural Success Story: How Chelsea Lost 40 Pounds

"I've used all of these things to help me drop 40 pounds and now keep them off for the past five years. So this really does work not just in the short term but in the long term as well," Chelsea shares in her post. Her approach focuses on eating more, not less, but choosing the right foods in the right portions. What makes her story particularly compelling is that she achieved these results without the thousand-dollar monthly price tag or side effects of weight loss medications. "The real effect and the real reason that weight loss works is that it changes people's behavior. When we are less hungry, it changes our behavior," she explains.

Understanding Modern Weight Loss Solutions

To appreciate why Chelsea's natural approach is so revolutionary, it's important to understand current medical solutions. "Ozempic enhances the release and action of insulin throughout the body, which helps with fat loss," explainsDr. Sue Decotiis, MD, NYC weight-loss doctor. "It acts on receptors in the gut and brain that regulate appetite." While effective, these medications come with both financial and physical costs that many find prohibitive.

The Science Behind Natural Appetite Control

While Ozempic works by chemically controlling appetite, Dr. Decotiis notes that "when insulin works well, you can burn fat, when it doesn't you gain weight." Chelsea's approach naturally supports healthy insulin function through specific food choices and eating patterns. Her method mimics the appetite-suppressing effects of medications but through natural means. Here's her comprehensive strategy:

Load Up on Non-Starchy Vegetables

"I recommend eating a pound of non-starchy vegetables a day," says Chelsea. "They work out to about 100-150 calories per pound, but because they're 95% water, they fill up your stomach without adding many calories." She compares it to ordering a tiny camera that comes in a huge box: "Think of this like ordering a tiny camera from Amazon, and it comes in this huge box, and there's all this foam in there that doesn't really help you, but it's there to protect the foam. It's a similar kind of thing with vegetables."

RELATED: This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever

Embrace Dark Green Vegetables

"Thalcoids actually delay calories being absorbed until the end of your intestines," Chelsea explains. "And what happens is at that point there is a signal hormone that tells your brain because there are undigested calories at the end of your intestine that you should shut off hunger. You're going to have an appetite suppressant effect just from eating green vegetables—if that doesn't make you want to eat your broccoli, I don't know what will." This natural appetite suppression mirrors what Dr. Decotiis describes as Ozempic's effect on "shutting down appetite so the patient feels very full after eating much less food."

Make Potatoes Your Best Friend

"Potatoes have the highest satiety index—they're the absolute queens of satiety," Chelsea shares. "I challenge you to try eating five boiled potatoes. You'll struggle, but that's only 500-600 calories. By contrast, you could eat 34 Oreos for 1,800 calories and still not feel full."

Size Matters: Eat Bigger Portions of the Right Foods

"One of the biggest mistakes that people make is that they just don't understand what an adequate amount of food is to feel full and satisfied and actually shut off hunger," Chelsea notes. "We are consistently telling our clients inside of my coaching program to eat more food for this reason." Her typical plate includes "about a pound of vegetables, at least one to two potatoes, sometimes even more. If I'm hungry, I will eat more, and then I'm going to have a little handful of tofu in there... I add a little bit of fat in there as well, like a quarter of an avocado or a couple of tablespoons of a tahini dressing or some kind of hummus."

Start Your Day with Fiber

"If you eat breakfast daily, regardless of whether you're hungry or not, I don't care if you're not hungry in the morning... your consistency is going to skyrocket because you have more food in your stomach throughout the day," Chelsea insists. Her go-to breakfast is "the same thing every day. I do oats, and I do flax for the fiber in there as well. I do soy milk, and I do berries to bulk that out, and I have a decent portion of food. None of this quarter of a cup of oats business—do a full cup!"

RELATED: This Man Walked 13,000 Steps Daily and Lost 12 Pounds Without Changing His Diet

Maximize Your Fiber Intake

Chelsea explains the science behind fiber's effectiveness: "The only calories that your body is actually going to absorb from your intestine where it's traveling through is the calories that come in direct contact... If they can't touch them, if they're like, I can't touch the calories because there's a bit of fiber there blocking it, then you can't actually absorb those calories." This natural approach helps regulate blood sugar levels, which Dr. Decotiis confirms is crucial for weight loss.

Slow Down Your Eating

"If you chew more, you actually create more saliva, which means that you have more bulk in your stomach, which means that it's going to be emptying slower, which means that you're going to feel fuller for longer," Chelsea explains. This works both psychologically and physiologically to reduce overall intake.

Choose Fruit for Snacks

"Fruit has got a ton of water which has no calories, it's got fiber which has no calories or none absorbed at least, and it's super satisfying because it's naturally sweet and we do tend to crave sweet things," Chelsea shares. Her favorites include "pears, oranges, peaches... and hands down best fruit option would be berries. They're just hard to get where I live, but they're super low in calories and they're absolutely delicious."

Eat Three Meals Plus Snacks

"I have not seen intermittent fasting be successful for the majority of people simply because, on a long-term basis, it doesn't help with the satiety and the fullness and the hunger reduction. In fact, it contributes to the opposite," Chelsea states. She adds, "I've just gotten over myself where I don't tell myself a story that I'm not hungry in the morning because it's natural—hunger is going to be less in the morning. Hunger peaks at night, and it troughs in the morning."

RELATED: Woman Quit Alcohol For 30 Days and These 8 Changes Stunned Her Doctors

Plan Ahead for Challenging Situations

"I bring food with me when I leave the house. I always have food with me when I'm going to parties or going to events where other people are going to be eating tons of processed food," Chelsea reveals. "If I'm going to go out for dinner, I'm going to eat more during the day because I know that's going to help my behavior that night rather than what most people do, which is they'll eat less because they're saving up their calories for what they're going to do later."

The Cost Comparison: Natural vs. Medical Approaches

While the Ozmepic can cost over $1,000 per month without insurance, Chelsea's approach relies on affordable, whole foods. According to a study published in JAMA Network Open, weight loss medications could be manufactured for as little as $0.89 to $4.73 per month while still making a profit. This stark contrast makes natural weight loss methods not just effective but economically sustainable.

Sustainable Results vs. Rebound Weight Gain

Studies show that after stopping Ozempic, participants regained two-thirds of their prior weight loss within one year. In contrast, Chelsea's five-year success demonstrates the sustainability of her approach: "Even if you were to absolutely eat so much of these foods, you can still only naturally cap at, say, like 2,000 or maybe even 2,500 calories because they are so satisfying. You're going to feel sick before you eat too many calories... You can eat upwards of 5,000, 6,000, 7,000, even up to 10,000 or maybe more calories from processed foods because they're simply higher calories for smaller amounts of bulk."

RELATED: She Transformed Her Body with These 4 “Lazy Girl” Weight Loss Hacks

Natural Weight Loss Without Side Effects

While Ozempic users may experience "Ozempic face"—a hallowed look and premature aging due to rapid weight loss—Chelsea's gradual, food-based approach helps maintain healthy skin and muscle mass. Harvard Health notes that losing weight too quickly can cause facial aging and loose skin, making Chelsea's sustainable approach even more attractive.

Chelsea says that her approach isn't about restriction—it's about abundance and sustainable change. By focusing on nutrient-dense, filling foods and consistent eating patterns, you can achieve lasting weight loss without the high costs and potential side effects of medication. The choice between pharmaceutical and natural approaches is personal, but Chelsea's success shows that sustainable weight loss is possible through mindful eating and lifestyle changes alone. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Have you tried every diet out there but still can't seem to keep the weight off? You're stuck in a cycle of restrictive eating, temporary results, and inevitable rebound. But according to one expert, the problem isn't your willpower—it's your blood sugar.


Jessie Inchauspé, known to her followers as the Glucose Goddess, is a biochemist who's challenging everything we think we know about weight loss. With over 1.3 million YouTube subscribers and a New York Times bestselling book, she's revealing why traditional dieting advice might be making your weight loss journey harder than it needs to be. Read on to discover the science-backed approach that could finally help you break free from the dieting cycle.

The Weight Loss Industry's Billion-Dollar Mistake

The multi-billion dollar diet industry has built its fortune on quick fixes and restrictive eating plans. "When I wrote my first book in 2022, even though my focus was never to help people lose weight, my publishers wanted me to put weight loss or lose weight on the cover because they know that it sells," Jessie reveals in her video podcast. But this obsession with quick results is exactly what's keeping people trapped in the weight loss cycle.

The Hidden Reason You Can't Stop Eating

What if your food cravings weren't about lack of willpower? "When we are on a glucose rollercoaster, after every glucose spike, there is a glucose dip, and this dip activates the craving center in our brain that tells us to go find some cookies, some chocolates, some chips," Jessie explains. This insight reveals why traditional diets often fail—they don't address the underlying blood sugar issues driving your hunger.

Why Your Body Fights Against Weight Loss

The real problem goes deeper than calories. "The reason that fat burning is important is not because it's going to make you lose weight. It's because if you're able to burn fat for fuel, it means that you are metabolically flexible," Jessie emphasizes. Without this flexibility, your body remains stuck in a cycle of constant hunger and energy crashes.

The Truth About Constant Hunger

If you're always hungry, there's a scientific reason: "People who are not very metabolically flexible, who rely mostly on glucose for fuel all the time, they're hungry every two hours. They get what's called low blood sugar. And if their meals are delayed or if they don't have a snack with them in their car, they can get really shaky and nauseous," Jessie explains. This constant need for food isn't normal—it's a sign your body isn't working efficiently.

RELATED:10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

The Three Keys to Natural Weight Loss

When you focus on blood sugar stability, three powerful changes occur: "The reduction in cravings, the reduction in hunger, and the increase in burning fat for fuel," says Jessie. These changes create the perfect environment for natural, sustainable weight loss.

Why Quick-Fix Diets Make Everything Worse

"I think if your main focus is losing weight at all costs as quickly as possible, that often leads to very habits that are not sustainable, and that can actually be worse for your health and cause damage," Jessie warns. "Do not succumb to any of the crazy diets promising you fast, 10-pound in two-day weight loss. That's not what we're here for."

The Simple Changes That Transform Your Body

Instead of strict rules, Jessie advocates for easy, sustainable habits: "The hacks that I share are sustainable, easy partners that you take along with your days and your weeks and your months and your years and do whenever you can," she explains. "They don't ask you to count any calories. They don't ask you to cut out any food groups. They just teach you about what molecules are in your food and when, how, and what combination to eat your food."

RELATED:10 Hacks to Burn More Fat While Walking, According to Scientist

How to Break Free from Food Guilt

The beauty of this approach is its flexibility. "I like to say that they're a little bit like drink water and brush your teeth. If you can't do them one day, one week, one month, it's not a big deal," Jessie shares. "The point is not you do everything right or you're not doing it at all. It's purely take the principles with you and do them when it is easy."

The Science-Backed Results

The proof lies in the research. In a study of 2,700 people following Jessie's method for just four weeks, "90% of participants were less hungry, 89% reduced their cravings, 77% had more energy," she reports. Most importantly, 38% of those wanting to lose weight succeeded—without following a restrictive diet.

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Your Path to Sustainable Weight Loss

The most profound changes go beyond the scale. "What they had been after for a very long time was not necessarily weight loss, it was actually just to feel good in their body, to have a clear brain, to be happy to wake up in the morning with energy, to not feel so addicted to sugar all the time," Jessie reveals. By understanding and stabilizing your blood sugar, you can finally achieve the sustainable weight loss that has eluded you—without the struggle of traditional dieting. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
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.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

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Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
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.

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
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.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.