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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 Coach Found 5 Foods That Work Better Than Ozempic for Losing Weight

This tips will help you burn fat fast.

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.

Susie_Matychuk_coachsooz1
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.

More For You

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

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.

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.

Merris Taylor | GLP-1 Weight Loss Dietitian
Copyright glp1.weightloss/Instagram

Do you think that Ozempic is a miracle drug? Losing weight on a GLP-1 is about more than just getting a jab. Merris Taylor is a GLP-1 Weight Loss Dietitian who lost 55 pounds, going from 206 to 151, on Ozempic. “GLP-1 medication is a fabulous tool for weight loss, but it isn’t enough by itself,” she writes. “You’ve got to pair your GLP-1 with habits that burn fat and build muscle to get the best results.” She then reveals the shifts she had to make to lose the maximum amount of weight on the drug.

Not Viewing Hunger as the Enemy

Rear View Of Young Woman Looking In Fridge At Kitchen, hungerShutterstock

The first major shift she had to make? “No longer seeing hunger as the enemy - it’s not,” she says. “It’s your friend keeping you alive. Side note, hunger means your metabolism is firing on all cylinders.”

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

Hopping “On and Off” the Wagon

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

The next shift? Giving up on being “on of off” the wagon. “Step off the wagon once and for all. This all or nothing mindset keeps you feeling like a failure and feeling stuck,” she says.

Making Peace with Food

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close upShutterstock

Shift three? Making peace with food. “Not seeing food as good or bad, and not removing every joy from your life for the sake of weight loss. But also being able to make sacrifices & balance where these foods fit in your weight loss regime,” she writes.

Not Being Obsessed with Fast Results

Obese Woman with fat upset bored of dieting Weight loss fail  Fat diet and scale sad asian woman on weight scale at home weight control.Shutterstock

The next shift is getting over your obsession with fast results. “What is so much more important than seeing fast results? Consistency and longevity in your new habits. Ps. fast doesn’t necessarily mean sustainable,” she writes.

RELATED:20 Possible Ozempic Side Effects

Not Letting the Scale Have a Hold on Your

Female leg is stepping on white scales at homeShutterstock

The last shift? No longer letting the scale have a hold on you. “This is about so much more than the number on the scale. This journey is about being able to travel where you want without your size restricting you, playing with your kids at the park for hours, improving your health numbers so you can be around longer and with more quality of life. The scale is just a measure of progress, but there are so many other ways to view progress,” she writes. “Once you get past these mental hang-ups, your GLP-1 weight loss journey is going to feel a lot smoother and way less ‘heavy’.”

In Another Post, She Tells Her Story

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.Shutterstock

In another Instagram post, she elaborates on her weight loss journey. “What’s harder than losing weight? Losing weight while feeling like you can’t trust yourself around food,” she writes. “For years I thought I just needed more willpower. More tracking. More restriction. Then I started GLP-1 and thought the medication would be my magic solution.”

These Were Game Changers

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityShutterstock

She goes onto reveal “what actually changed the game” was three things. The first? “Finding my sweet spot with dosing (spoiler: lower dose was better for me)” she said. “Learning to eat intentionally without obsessive tracking,” is number two. And third? “Building trust around food instead of feeling like I’m in a constant fight with it.”

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

The Transformation Didn’t Happen Overnight

Silhouette,Happy,Joyful,Woman,Jumping,beach,sunset,ocean,sea,celebrateShutterstock

“This transformation didn’t happen overnight. It took a year to lose 55 pounds, but for the first time in my life, it felt sustainable,” she said. “No more: Living in MyFitnessPal, pushing to higher doses when weight loss slowed, wondering if I was ‘broken,’ fighting my body every step of the way.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Natalie Mirasola healthyourselfwithnat
Copyright healthyourselfwithnat/Instagram

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.

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.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

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With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
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 are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

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Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

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“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

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Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.