Skip to content
Nutrition & Diet

Fat Loss Coach Reveals 10 Foods That Mimic Ozempic

Eat these foods instead of going on a GLP-1, says an expert.

Leah Groth
By Leah GrothFeb 24, 2025
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:
Natalie Mirasola healthyourselfwithnat
Copyright healthyourselfwithnat/Instagram
Leah Groth
By Leah GrothFeb 24, 2025
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:
Nutrition & Diet

Do you want to lose weight without going on a weight-loss drug? According to an expert, you should add a few foods to your diet. Natalie Mirasola is a fat loss coach who helps women lose weight and drop belly fat. In a new post, she discusses foods you can eat that mimic Ozempic. “10 foods that mimic Ozempic,” she writes, also explaining how the drug works.

First, Get More Fiber

“Make sure you are aiming for 25-30g of fiber a day is essential,” says Mirasola. “GLP-1 medications have been getting a lot of attention for their ability to slow digestion, reduce hunger, and help with weight loss-but here’s the thing: fiber & protein does the same thing naturally! One of the biggest wins my clients experience on program with me is how much more satisfied they feel simply by hitting their fiber & protein goals each day.

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

It Will Help You Stay Fuller Longer

Portrait, fruit salad and apple with a senior woman in the kitchen of her home for health, diet or nutrition. Smile, food and cooking with a happy mature female pension eating healthy in the houseShutterstock

“Instead of constant cravings or feeling like they need to snack all the time, they’re fuller for longer, their digestion improves, and they have more stable energy levels throughout the day,” she continues. “Fiber helps slow the absorption of food, keeping blood sugar steady and naturally regulating appetite-just like GLP-1 medications aim to do. And the best part? It’s completely natural, no prescriptions needed!”

GLP-1s Signal to the Brain You Are Full

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​The Long-Term PerspectiveShutterstock

She explains “exactly what these GLP-1 meds like Ozempic actually do for you,” starting with controlling your appetite. “GLP-1 meds mimic the hormone glucagon, like peptide one, which signals to the brain that you're full. This reduces hunger and cravings leading to fewer calories consumed,” she says.

They Also Delay Gastric Emptying

Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.​Listen to Your BodyShutterstock

The second thing is does is delay gastric emptying. “They slow the emptying of food from the stomach, prolonging the feeling of fullness after meals,” she says.

RELATED:20 Possible Ozempic Side Effects

And Improve Insulin Sensitivity

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

The third thing they do is improve insulin sensitivity. “These medications help regulate blood sugar levels which can reduce energy storage as fat,” she says. “Did you know fiber does the same thing?”

Chia Seeds

Chia seeds close-up with a wooden spoon. Chia seeds macro. Dry healthy supplement for proper nutrition.​Chia Seeds: The Ultimate Appetite ControllerShutterstock

Chia seeds offer 10 grams of fiber per two tablespoons. “Expands in the stomach, forming gel-like consistencies to slow digestion and promote satiety,” she says.

Oats

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

The second food that works like Ozempic? Oats, with four grams of fiber per cooked half cup. “High in soluble fiber,” she says. “Beta-glucan slows gastric emptying and stabilizes blood sugar.”

Lentils

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentils​6. Whole Grains and LegumesShutterstock

Lentils with 15 grams of fiber per cup, cooked, are next on the list. “High protein and fiber combination. Keeps you full and reduces appetite,” she says.

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

Avocado

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Next up is a fruit, avocado, with 10 grams of fiber. “Healthy fats and fiber promote long-lasting fullness,” she says.

Berries

Various fresh forest berries on black stone background, top view. Berry mix. Flat lay. blueberries, raspberry, raspberries, blackberries, berry​BerriesShutterstock

Grab a handful of berries! One cup offers eight grams of fiber. “Sweet, low-calorie option with high water content to curb cravings,” she says.

Flaxseed

Brown,Flaxseed,,Organic,Food,For,Healthy,Eating.​Prebiotic Foods: FlaxseedsShutterstock

Next up is flaxseed. “Eight grams of fiber per two tablespoons,” she says. “Slows digestion and supports blood sugar control.”

RELATED:20 Things to Avoid While on Ozempic

Sweet Potatoes

Sweet,Potato,​Sweet Potato BowlShutterstock

Sweet potatoes are an excellent weight-loss food, with four grams of fiber per medium potato with skin. “Complex carbs paired with fiber, prevent blood sugar spikes and crashes,” she says.

Broccoli

Pile Lots of broccoli. Broccoli Background Concept. Vegetables over broccoli. from the top viewShutterstock

You don’t want to skip broccoli when it comes to green veggies. “Five grams of fiber per cup of cooked broccoli,” she says. “Low-calorie nutrient-dense veggie that takes time to digest.”

Beans

The photo shows red, white, black beans. The texture of the seeds is made in high resolution HD. The background of the beans is brown. The beans are in 4 bowls .Shutterstock

Next up beans with 13 to 15 grams of fiber per cup. This could be black or kidney beans or chickpeas. “High fiber and resistant starch. Promote fullness and gut health,” she says.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

Pears

Pear tree. Ripe pears on a tree in a gardenShutterstock

The last food she recommends is a pear. With six grams of fiber per medium pair. “Natural sweetness. Helps reduce cravings while keeping you full,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

healthy-eatingsustainable-weight-lossozempic

More For You

Nutrition & Diet

10 Foods That Mimic Ozempic

Natalie Mirasola healthyourselfwithnat
Copyright healthyourselfwithnat/Instagram
Leah Groth
By Leah GrothFeb 24, 2025
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:

Do you want to lose weight without going on a weight-loss drug? According to an expert, you should add a few foods to your diet. Natalie Mirasola is a fat loss coach who helps women lose weight and drop belly fat. In a new post, she discusses foods you can eat that mimic Ozempic. “10 foods that mimic Ozempic,” she writes, also explaining how the drug works.

First, Get More Fiber

“Make sure you are aiming for 25-30g of fiber a day is essential,” says Mirasola. “GLP-1 medications have been getting a lot of attention for their ability to slow digestion, reduce hunger, and help with weight loss-but here’s the thing: fiber & protein does the same thing naturally! One of the biggest wins my clients experience on program with me is how much more satisfied they feel simply by hitting their fiber & protein goals each day.

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

It Will Help You Stay Fuller Longer

Portrait, fruit salad and apple with a senior woman in the kitchen of her home for health, diet or nutrition. Smile, food and cooking with a happy mature female pension eating healthy in the houseShutterstock

“Instead of constant cravings or feeling like they need to snack all the time, they’re fuller for longer, their digestion improves, and they have more stable energy levels throughout the day,” she continues. “Fiber helps slow the absorption of food, keeping blood sugar steady and naturally regulating appetite-just like GLP-1 medications aim to do. And the best part? It’s completely natural, no prescriptions needed!”

GLP-1s Signal to the Brain You Are Full

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​The Long-Term PerspectiveShutterstock

She explains “exactly what these GLP-1 meds like Ozempic actually do for you,” starting with controlling your appetite. “GLP-1 meds mimic the hormone glucagon, like peptide one, which signals to the brain that you're full. This reduces hunger and cravings leading to fewer calories consumed,” she says.

They Also Delay Gastric Emptying

Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.​Listen to Your BodyShutterstock

The second thing is does is delay gastric emptying. “They slow the emptying of food from the stomach, prolonging the feeling of fullness after meals,” she says.

RELATED:20 Possible Ozempic Side Effects

And Improve Insulin Sensitivity

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

The third thing they do is improve insulin sensitivity. “These medications help regulate blood sugar levels which can reduce energy storage as fat,” she says. “Did you know fiber does the same thing?”

Chia Seeds

Chia seeds close-up with a wooden spoon. Chia seeds macro. Dry healthy supplement for proper nutrition.​Chia Seeds: The Ultimate Appetite ControllerShutterstock

Chia seeds offer 10 grams of fiber per two tablespoons. “Expands in the stomach, forming gel-like consistencies to slow digestion and promote satiety,” she says.

Oats

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

The second food that works like Ozempic? Oats, with four grams of fiber per cooked half cup. “High in soluble fiber,” she says. “Beta-glucan slows gastric emptying and stabilizes blood sugar.”

Lentils

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentils​6. Whole Grains and LegumesShutterstock

Lentils with 15 grams of fiber per cup, cooked, are next on the list. “High protein and fiber combination. Keeps you full and reduces appetite,” she says.

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

Avocado

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Next up is a fruit, avocado, with 10 grams of fiber. “Healthy fats and fiber promote long-lasting fullness,” she says.

Berries

Various fresh forest berries on black stone background, top view. Berry mix. Flat lay. blueberries, raspberry, raspberries, blackberries, berry​BerriesShutterstock

Grab a handful of berries! One cup offers eight grams of fiber. “Sweet, low-calorie option with high water content to curb cravings,” she says.

Flaxseed

Brown,Flaxseed,,Organic,Food,For,Healthy,Eating.​Prebiotic Foods: FlaxseedsShutterstock

Next up is flaxseed. “Eight grams of fiber per two tablespoons,” she says. “Slows digestion and supports blood sugar control.”

RELATED:20 Things to Avoid While on Ozempic

Sweet Potatoes

Sweet,Potato,​Sweet Potato BowlShutterstock

Sweet potatoes are an excellent weight-loss food, with four grams of fiber per medium potato with skin. “Complex carbs paired with fiber, prevent blood sugar spikes and crashes,” she says.

Broccoli

Pile Lots of broccoli. Broccoli Background Concept. Vegetables over broccoli. from the top viewShutterstock

You don’t want to skip broccoli when it comes to green veggies. “Five grams of fiber per cup of cooked broccoli,” she says. “Low-calorie nutrient-dense veggie that takes time to digest.”

Beans

The photo shows red, white, black beans. The texture of the seeds is made in high resolution HD. The background of the beans is brown. The beans are in 4 bowls .Shutterstock

Next up beans with 13 to 15 grams of fiber per cup. This could be black or kidney beans or chickpeas. “High fiber and resistant starch. Promote fullness and gut health,” she says.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

Pears

Pear tree. Ripe pears on a tree in a gardenShutterstock

The last food she recommends is a pear. With six grams of fiber per medium pair. “Natural sweetness. Helps reduce cravings while keeping you full,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Foods to Eat and 5 to Avoid on Ozempic

Portrait of pretty minded girl arm touch chin look empty space hesitate isolated on blue color background, ozempic
3 Proven Tips to Lose Even More Pounds on GLP-1 Drugs
Shutterstock
Leah Groth
By Leah GrothMar 07, 2025
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:

Are you on Ozempic and aren’t sure what to eat? There are foods you should consume on a GLP-1 medication and others to avoid, explains a nutritionist. Madison Reeder, RD, is Director of Clinical Operations at ModifyHealth, a wellness brand focused on tackling dietary challenges through meal plans, especially by nutritionists and other health experts. They even offer meals specifically for people taking weight loss drugs. “GLP-1 medications like Ozempic mimic a naturally occurring hormone that helps regulate blood sugar, slow gastric emptying, and reduce appetite. This makes them highly effective for weight management and blood sugar control, but it also means that food choices play a big role in how well they work and how comfortable you feel,” says Reeder. “Eating the right foods can help sustain energy, support digestion, and minimize common side effects like nausea, bloating, or sluggish digestion. On the other hand, certain foods can exacerbate discomfort or make it harder to get the most out of your treatment. With so much conflicting information, it can be difficult to know what foods to choose.” Here are her 5 best and 5 worst choices for patients on GLP-1 medications.

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

Best: Lean Proteins

Organic,Raw,Soy,Tofu​16. TofuShutterstock

Protein options like chicken, fish, tofu, eggs, and Greek yogurt “help preserve muscle mass, promote satiety, and stabilize blood sugar levels,” she says. “Leaner choices are also easier to digest while still providing essential nutrients.”

Best: High-Fiber Foods

Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.I'm a Personal Trainer With a Flat Belly and Here's How to Get YoursShutterstock

“Beans, lentils, chia seeds, berries, and whole grains support digestion and help maintain fullness, which is especially important as GLP-1 medications slow gastric emptying,” explains Reeder. “These foods also promote gut health and stable energy levels.”

Best: Healthy Fats

Organic,Avocado,For,A,Healthy,Vegetarian,Diet.​AvocadoShutterstock

“Avocados, nuts, seeds, olive oil, and fatty fish provide essential nutrients for brain health and hormone balance while keeping you full. They also help with the absorption of fat-soluble vitamins,” she explains.

RELATED:20 Possible Ozempic Side Effects

Best: Hydrating, Nutrient-Dense Foods

Young beautiful woman eating juicy watermelon on the beach.5 Ways to Speed Up Your MetabolismShutterstock

“Cucumbers, watermelon, broth-based soups, leafy greens, and citrus fruits help maintain hydration,” Reeder states. This is important “since appetite suppression on GLP-1s can sometimes lead to mild dehydration,” she says. “These foods also provide key vitamins and minerals.”

Best: Easily Digestible, Small-Portion Carbohydrates

Girl eating banana on the beach against the backdrop of the hillShutterstock

Easy, digestible, small portions of carbs are also helpful. “Quinoa, sweet potatoes, oatmeal, bananas, and brown rice are complex, fiber-rich carbs that provide sustained energy without overwhelming digestion, which can be slowed by GLP-1 medications,” she says.

Worst: Highly Processed, Greasy, or Fried Foods

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, EatingShutterstock

Highly processed foods are not good for GLP-1 patients. “Fast food, chips, fried chicken, pizza, and heavy cream-based sauces can be harder to digest, worsening nausea and GI discomfort. They also tend to lack essential nutrients,” says Reeder.

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

Worst: Carbonated Beverages

Young woman looking at a glass of soft drink soda with ice in her hand.What Happens When You Quit Soda, According to a NutritionistShutterstock/Kmpzzz

She also recommends staying away from carbonated beverages. “Soda, sparkling water, beer, energy drinks, and seltzers can cause bloating and discomfort, which is exacerbated by the slowed digestion that comes with GLP-1 medications,” she says.

Worst: Sugary Foods and Drinks

Chiang Mai, Thailand : 22/07/2020 : A cup of Choco-choco Nutty Frappuccino in Starbucks coffee shop. This menu is new to Starbucks store in Asia for perfect summer.​10. High-Calorie Coffee DrinksShutterstock

Sugary foods and drinks are also a no-no. “Candy, pastries, sweetened coffee drinks, juice, and ice cream can spike and crash blood sugar levels, potentially leading to increased fatigue, cravings, and digestive distress,” explains Reeder.

RELATED:20 Things to Avoid While on Ozempic

Worst: High-Fat, Heavy Dairy

chocolate ice cream and cream with pieces of hazelnutShutterstock

Stay away from high-fat and heavy dairy products. “Creamy cheese, whole milk, ice cream, butter-heavy dishes, and fried cheese snacks can trigger nausea, bloating, and discomfort, especially when digestion is slowed,” she says.

Worst: Large Portions of Any Food

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obese​Sign 2: Pain Under Right RibsShutterstock

Large portions of anything should be avoided. “Portion control is key! Eating too much at once—even of healthy foods—can lead to bloating, nausea, or feeling uncomfortably full for hours due to the slowed gastric emptying caused by GLP-1 medications,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

6 Natural Methods That Match Ozempic Results

Dr Tony Hampton
Copyright Dr Tony Hampton/YouTube
Christopher Roback
By Christopher RobackJan 18, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Considering Ozempic or similar medications for weight loss? You're not alone. As expensive weight loss drugs dominate headlines, many people are searching for natural alternatives that won't strain their wallets or cause severe side effects.

Dr. Tony Hampton, a board-certified obesity physician with over 25 years of experience specializing in weight management and diabetes care, has helped thousands of patients achieve sustainable weight loss. "As an obesity doctor, I've seen the struggle people face in trying to lose weight. It's real and it's frustrating," he shares. Today, he reveals six natural methods that can help you achieve your weight loss goals by working with your body's own mechanisms.

The Truth About GLP-1 Medications

While GLP-1 drugs like Ozempic can help with weight loss, they come with significant risks that are often downplayed, Dr. Hampton explains in his post. These medications can cause serious side effects, including pancreatitis, thyroid cancer, and gastric paralysis. "I've even had patients coincidentally end up with bowel obstruction shortly after starting these drugs," he warns. Even more concerning, "up to 50% of weight loss comes from muscle, not fat, which is dangerous for your long-term health."

Understanding How Weight Loss Medications Work

A hungry man choosing food from refrigerator in kitchen at night. Bad habit

Shutterstock

"GLP-1 drugs mimic the hormone glucagon-like peptide-1," Dr. Hampton explains. "It works by reducing appetite by affecting the satiety centers in the brain, slows gastric emptying, keeping you feeling full longer, and improves insulin sensitivity." Understanding these mechanisms helps identify natural alternatives that work similarly.

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

Method 1: The Ketogenic Approach

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

"The ketogenic diet is one of the most powerful tools for weight loss because it naturally mimics many effects of GLP-1 drugs," says Dr. Hampton. It suppresses appetite by stabilizing blood sugar and promotes ketone production, which directly signals the brain to reduce hunger. Unlike medications, keto preserves muscle mass while promoting fat loss.

Method 2: Strategic Fasting

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

Dr. Hampton recommends intermittent fasting as another effective approach. "Fasting leads to appetite regulation by lowering ghrelin, the hunger hormone, while increasing satiety hormones like leptin," he explains. It naturally slows digestion and promotes cellular cleanup through autophagy, enhancing metabolic health.

Method 3: The Protein-First Strategy

selection food sources of protein. healthy diet eating concept. close upShutterstock

For those preferring simplicity, Dr. Hampton advocates for a carnivore diet approach. "Like a lion who only eats once or twice a week, carnivores simply don't need to eat as often," he notes. This approach focuses on nutrient-dense animal foods, reduces inflammation, and naturally suppresses appetite while stabilizing blood sugar.

RELATED:20 Possible Ozempic Side Effects

Method 4: Targeted Exercise

Hispanic woman doing squats on a bench by the oceanShutterstock

Unlike GLP-1 drugs that can cause muscle loss, exercise, particularly strength training, builds and maintains lean muscle mass. "The more muscle you get from exercises, the higher your metabolic rate," Dr. Hampton emphasizes. This approach enhances your body's ability to use glucose and improves insulin sensitivity naturally.

Method 5: The SPC Method

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

Dr. Hampton introduces the Satiety Per Calorie (SPC) method, backed by data from over 67,000 logged meals. "Users are eating nearly half as many calories as those consuming low SPC foods," he explains. This approach yields weight loss results without the nausea, muscle loss, or financial strain associated with medications.

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

Method 6: Strategic Supplementation

Apple Cider VinegarShutterstock

While emphasizing diet first, Dr. Hampton recommends specific supplements that support natural weight loss:

  • Berberine: "Nature's metformin" for improving insulin sensitivity.
  • Apple cider vinegar: For slowing digestion and stabilizing blood sugar.
  • Gymnema sylvestre: "The sugar destroyer" for reducing cravings.
  • 5-hydroxytryptophan: For natural appetite control.

The Foundation: Sleep and Stress Management

Top View Home: Handsome Young Man Sleeps in His Bed in a Stylish Bedroom, Sun Shines on Him. Morning Concept. Peaceful Sleeping and Relaxation, Important for Wellness . Top Down Above ShotShutterstock

"Poor sleep and chronic stress disrupt hunger hormones and make weight loss harder," Dr. Hampton explains. Prioritizing these foundational elements can have similar appetite-regulating effects as GLP-1 drugs, without the side effects or costs.

RELATED:20 Things to Avoid While on Ozempic

Your Path to Sustainable Weight Loss[

Woman,,Balance,Weight,Scale,health,scalesShutterstock

"This isn't about shaming anyone for using GLP-1 drugs," Dr. Hampton emphasizes. "If you've tried everything and feel these medications are the last resort, I totally understand. But before you make that decision, consider these alternatives." These natural methods work by addressing the root causes of weight gain - insulin resistance, inflammation, and hormone imbalances - rather than just treating symptoms. While weight loss isn't easy, sustainable results are possible without expensive medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

This Diet Is More Effective Than Ozempic, Says Weight Loss Coach

Susie_Matychuk_coachsooz1
Copyright Coach Sooz/YouTube/Instagram
Leah Groth
By Leah GrothSep 11, 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:

Coach Susie is a Canadian personal trainer, fitness educator, and online coach who helps her clients get in shape without relying on medication. In a viral YouTube video, she reveals a diet to help you lose weight, comparable to Ozempic. “The thing that is more effective than ozempic is a healthy lifestyle,” she says in the clip. She goes on to reveal the exact food and meal plan you should follow to mimic the weight loss effects.

She Always Recommends a Healthy Lifestyle Over Medication

When she was young, she “started taking vitamins, eating a paleo diet, and spending more time outside, and I stopped taking medications,” which made her “so passionate about a lifestyle approach instead of medication.”

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

You Can Increase GLP-1 Without Ozempic

“In this video, we're going to be focused on what kinds of foods to eat and what kinds of exercises stimulate GLP-1, which is the hormone that Ozempic affects,” she says. “So basically, how to get really effective weight loss results without needing to take drugs.”

She Has Talked to a Lot of People Who Have Taken Ozempic

“I am a personal trainer, so I'm an expert at exercise, nutrition, and coaching and not medications, although I have done my fair share of research on ozempic because I talk to so many people who have taken it or are currently taking it,” she says.

RELATED:20 Possible Ozempic Side Effects

What Is GLP-1

Woman, success and outdoor with happiness for fitness, exercise or wellness as achievement. Girl, celebration and portrait in nature with energy or motivation for health, workout or marathon trainingShutterstock

“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.”

These Foods Can Increase GLP-1 Production

Karawang, Indonesia - June 13th : sell eggShutterstock

“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.”

The Ideal Fat Loss Diet Is “Pretty Close to Keto”

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

“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 says. She adds that “fat loss is the goal, not weight loss because we wanna keep our muscle and lose the fat.”

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

Breakfast

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

For breakfast, she recommends keeping it simple. Eggs, avocado, and coffee are the perfect combination of fat-burning food.

Lunch

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steamShutterstock

For lunch, she recommends a clean protein, veggies, and healthy fat. Grilled salmon, cauliflower rice, green pepper, EVOO, is an example she uses.

Dinner

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

For dinner, she also recommends protein, veggies, and probiotics. Grass-fed ribeye, spaghetti squash, and sauerkraut is a great example.

RELATED: I Lost 45 Pounds and Got Rid of Stomach Fat by Cutting Out These 6 Foods

Also, Do These Types of Exercise

“So basically, exercise makes you jacked and smart. 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 says. “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.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

6 Foods to Eat on Ozempic and 4 to Avoid

Ozempic shutterstock_1404723482
Planning for Long-Term Success
Shutterstock
Christopher Roback
By Christopher RobackFeb 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Have you noticed your appetite vanishing since starting Ozempic? You're not alone. While this breakthrough medication is transforming weight loss treatment, many patients are struggling with unexpected nutrition challenges. "It works so well that they forget to eat. We're actually seeing cases of malnutrition and dehydration," Dr. Vijaya Surampudi, a Board Certified in Internal Medicine, Endocrinology and a Physician Nutrition Specialist, and the associate director of the UCLA Medical Weight Management Clinic at UCLA Health, shared with WebMD. Don't let your weight loss journey compromise your health. Read on to discover the essential foods you need—and the ones to avoid—to make Ozempic work safely and effectively for you.

How Ozempic Changes Your Eating Patterns

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesity​These Were Game ChangersShutterstock

"We're still learning about how they work, but simplistically, I think of it in three ways," explains Dr. Surampudi. "One, they work in the way that we initially brought them to light with diabetes medications: They tell the pancreas to release more insulin, depending on what your blood glucose is. Two, they slow digestion down. Three, they also seem to have an effect on the brain, where they're actually quieting the brain down a little bit and helping you not think about food as much." Read on to learn six foods you should eat.

RELATED: 20 Possible Ozempic Side Effects

1. High-Quality Proteins

An enticing close-up image of fresh, glistening raw salmon fillets artfully arranged on a bed of iceShutterstock

"Because these medications reduce your appetite and you can't eat as much, and because food stays in your stomach longer so you stay full longer, it's really important to make sure the food that you are eating is very high nutritional quality," explains Geri Lynn Grossan, registered dietitian nutritionist. She suggests eating protein first at meals since it's not something our bodies store.

2. Eggs and Lean Meats

Fresh chicken eggs​7. EggsShutterstock

Dr. Surampudi recommends focusing on the most bioavailable sources of protein: "Eggs, chicken, and fatty fishes are great sources of protein." These options are especially important when your appetite is reduced.

3. Plant-Based Proteins

Edamame,boiled green soybeans with salt​15. EdamameShutterstock

"If you're more plant-based or you prefer to avoid animal products, look at things like tofu, edamame, and tempeh, which are all soy products. You can also get protein out of lentils and some beans," Dr. Surampudi explains.

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

4. Colorful Vegetables

Red, Green and Yellow Bell Peppers12. Bell Peppers: 20 caloriesShutterstock

"Each color represents a different phytonutrient," explains Dr. Surampudi. "If you've got three different-colored bell peppers, you're getting three sets of different phytonutrients. That doesn't mean every plate has to look like a rainbow, but throughout the week make sure you're varying your vegetables."

5. Low-Sugar Fruits

Fresh red ripe raspberries. Raspberries background.47. Raspberries: 45 caloriesShutterstock

"Fruit over the years has gotten very, very sweet," notes Dr. Surampudi. "It has a higher carbohydrate count than once upon a time, so I usually recommend no more than two fruits per day, and people should view it more as a dessert or a snack."

6. Whole Grains and Legumes

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentils​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstock

Grossan recommends incorporating whole grains, beans, lentils, and legumes as part of a balanced diet. These foods provide sustained energy and additional protein. Read on to discover four foods to avoid.

RELATED:20 Things to Avoid While on Ozempic

1. High-Fat Foods

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.​9. PizzaShutterstock

"Fats take a longer time to digest, so they already naturally spend a longer time in the stomach," Dr. Surampudi explains. "If you have an external stimulus that's slowing your digestion down, and then you have fat sitting in your stomach even longer, it might make you feel more nauseous."

2. Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugarShutterstock

Think about what your grandma was eating 50 years ago, suggests Grossan. The rise in processed foods has changed our understanding of real food, and these should be limited while on Ozempic.

3. Deep-Fried Items

French fries in hot fat in a deep fryer​1. French Fries and Potato ChipsShutterstock

Dr. Surampudi specifically warns about avoiding "very highly processed fatty foods and deep fried foods" as they can increase side effects like nausea and vomiting.

4. Excess Alcohol

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle concept​7. Beer and AlcoholShutterstock

"Alcohol can play a funny role. It can worsen side effects for some people, like nausea and vomiting," Dr. Surampudi cautions. She recommends following standard guidelines: two or fewer drinks per day for men and one or less for women.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

Staying Hydrated is Essential

Young woman jogger resting drinking waterShutterstock

Water becomes even more crucial while on Ozempic. "Not only does it curb hunger, but people sometimes forget that they're thirsty, so they're not drinking enough water," Dr. Surampudi emphasizes.

When Things Don't Feel Right

Female,Legs,,Running,Shoes,walk,walking,run,hije,outdoors,exercise,fitness​Walk 10,000 Steps Per DayShutterstock

If you're experiencing side effects, Dr. Surampudi advises: "Listen to your body. For overindulgence, take a walk. It helps with motility and getting the food to digest a little bit more." She also emphasizes the importance of talking to your doctor about dose adjustments if side effects persist.

The Long-Term View

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, loss​The Right Way to StopShutterstock

"I think this is just the beginning," Dr. Surampudi shares. "I think these medications are going to be an incredible tool in weight management. But it's important to remember it's just that: a tool in the toolbox, and we still need to prioritize diet and exercise."

RELATED:12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications

Your Next Steps

Young woman and foodstuff. Food coordinator. Nutritionist.

Shutterstock

Consider working with a registered dietitian to create a personalized meal plan. Many insurance plans cover nutritional counseling for obesity, making it an accessible way to optimize your Ozempic journey while ensuring proper nutrition.

A healthy weight loss goal is about two pounds per week. If you're losing more than that, you might not be getting enough calories to support your body's needs. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts

Tracy Campoli tracycampoli
Copyright tracycampoli/Instagram
Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

The 20-Second Workout That Changed Everything

Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.

"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."

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

Focus on Strength

Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

Why Her Old Workouts Weren't Working

"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."

Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

Chill Out To Slim Down

Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.

The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

Eat This, Not That

Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.

For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.

Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Dress Smart, Look Slimmer

How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.

On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

You're Not Invisible After 40

Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."

She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

My Ballet Trick That Works Every Time

Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.

"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.

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

Start Today, See Results Tomorrow

Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.

By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.

Nutrition & Diet

7 Habits to Make You “Unrecognizable” in Just 4 Months

Amulya M precious_soul14
Copyright precious_soul14/Instagram
Leah Groth
By Leah GrothMar 25, 2025
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:
✓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.

Diet and exercise are two components of weight loss. However, if you want to transform your body, there are additional habits you need to incorporate into your routine. Amulya M is a weight loss coach and influencer who helps her followers lose weight and transform their lives. In a new viral post, she reveals her plan for a four-month transformation. “For the next 4 months become addicted to these 7 habits, and you’ll be unrecognizable by June 2025,” she writes.

Wake Up Early

Her first transformation habit is waking up earlier. According to Amulya, it gives you more time to workout, plan your day, work on business, and be more productive. “It is a huge life hack and gives you more time to achieve your goals,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Write Down Your Thoughts Before Bed

Hand writing in journal with coffee mug​De-StressShutterstock

Next, she recommends writing down your thoughts before bed. “Journaling before bed will improve your quality of and sleep,” she says. “You’ll be unrecognizable.” Not sure what to write down? She suggests “your goals for tomorrow” and “what you’re grateful for.”

Learn an Online Skill

woman,laptop,computer,officeShutterstock

Her third transformative habit? “Learning an online skill 30 minutes a day,” she says. “With inflation and taxes rising, an online skill can save you financially.” She recommends skills like selling digital products, investing, and affiliate marketing.

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

Exercise Four Times a Week

Professional swimmer, swimming race, indoor poolShutterstock

She also recommends exercising four times a week and prioritizing mental health. “You also need good physical health,” she says, revealing a few exercises with the best results, including running, swimming, and lifting weights. “These will strengthen and tone your body,” she writes.

Sit in Silence

Woman practicing yoga and meditation at home sitting in lotus pose on yoga mat, relaxed with closed eyes. Mindful meditation concept. Wellbeing.​And, They Reduce Her CravingsShutterstock

“Sit in silence 10 minutes a day,” she adds. “Your mind is racing with hundreds of thoughts every minute.” She suggests taking just 10 minutes to sit in silence, practice mindfulness, and be present in the moment. “This is an underrated habit for your mental health, but very powerful,” she says.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Sleep

,Woman,Sleeping,,Bed,,Night,rest,​You’re Sleeping Less Than 7 HoursShutterstock

Make sure to get your rest. “Create a proper sleep schedule,” she says, adding that sleep is essential for your performance and mental health, reducing stress and improving your mood.

Repeat

,Brunette,Waking,Morning,,Stretches,sleep,bed,bedroom,wake,up,yawn,sleeping​Bottom Line: Don’t Skip BreakfastShutterstock

Her last tip? Be consistent and repeat these habits every single day, week, and month. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Best Foods for Melting Fat Over 40

Tara Gidus Collingwood dietdivatara
I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
Copyright dietdivatara/Instagram
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 25, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at <a href="http://www.dietdiva.net">Diet Diva</a>
See Full Bio
Follow:
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40.

Lean Protein

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

My first recommendation is lean protein, including chicken, fish, lean beef, tofu, eggs, and Greek yogurt. These foods help support muscle mass and keep you full longer. I recommend spreading protein throughout the day, having some at each meal especially breakfast. Also, choose grilled or baked instead of fried.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Leafy Greens

Arugula on a white background. Raw and fresh arugula, green leaves, from above.20. Arugula: 25 caloriesShutterstock

Another one of the best foods for weight loss is any leafy green. My favorites are spinach, kale, arugula, and romaine. Not only are these veggies low in calories, but they are also high in fiber and essential nutrients. An added bonus? Leafy greens are super high in antioxidants for disease fighting.

Berries

Girl,Holding,Up,A,Glass,Bowl,Of,Blackberries.,Blackberries,In43. Blackberries: 43 caloriesShutterstock

Another great food for weight loss that also serves as a sweet treat? Berries. Personally, my favorites are blackberries, blueberries, strawberries, and raspberries. What makes this type of fruit so special? Berries are packed with fiber, which promotes satiety and good digestive health. They are also low in sugar compared to other fruits and high in antioxidants.

Healthy Fats

Green, black and red olives, olive oil on a brown wooden background. Fresh juicy olives in a bowl and fresh olive leaves. Vegan. Olive fruits. Place for text. Copy space.Shutterstock

Healthy fats – including avocados, nuts, and olives – are also excellent fat burners. They help keep you feeling full and satisfied, support brain and heart health, and are needed to help regulate hormones, which is crucial for weight management over 40.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Probiotic-Rich Foods

Korean,Traditional,Kimchi,On,A,Dark,Background.6. Kimchi: 15 caloriesShutterstock

Don’t sleep on probiotic-rich foods like Greek yogurt, kimchi, and other fermented foods. these food types aid digestion and help immune and gut health.

Whole Grains

Freshly,Cooked,Brown,Rice,,A,Bowl,Of,Unpolished,Rice, chop, sticksShutterstock

Lastly, when it comes to carbs, fill your plate with whole grains. I recommend quinoa, brown rice, and oats. They provide long-lasting energy and fiber to keep you full, help regulate blood sugar levels, and aids in supporting gut health. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.