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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.

Doctor Reveals 4 Foods That Trick Your Body Into Losing Weight Like Ozempic

Dr. Becky Gillaspy reveals what to eat in a day to trick your body into thinking it is full.

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Do you want to lose weight without Ozempic? Dr. Becky Gillaspy works full-time, helping people reach their health and weight loss goals through her website and two YouTube channels: Dr Becky Fitness and 2 Fit Docs. In a recent YouTube video, she reveals how to trigger the Ozempic weight loss effect. “Ozempic causes weight loss by mimicking the action of a naturally occurring hormone called GLP-1 she says, revealing that “you can boost that hormone by eating great tasting foods” and “don't want to endure costly weekly injections that could leave you feeling nauseated for the rest of your life.”


GLP-1 Is a Hormone That Lowers Blood Sugar and Helps You Feel Full

She starts her post by explaining that Ozempic is a GLP-1 agonist. “GLP is a hormone naturally produced in your small intestine in response to food intake. So after you eat and there is food inside your system, GLP-1 is called into action. Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full. So GLP-1 is a helpful hormone because of its effects, which are a robust insulin response.”

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

Ozempic Mimics It and Tricks Your Body Into Feeling Full

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

“Slower digestion and increased fullness give you better blood sugar and weight control,” she continues. “Ozempic mimics the action of natural GLP-1 by acting as an agonist. An agonist is a manufactured substance that binds to cells, causing the same action as the natural substance. So essentially, ozempic tricks your body into thinking there is more GLP-1 hormone present than there really is.”

Diet Can Stimulate GLP-1 Naturally

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Can you boost GLP one without taking a drug? Yes, you can,” she says. “Diet plays a significant role in stimulating GLP-1 production naturally. Let's go through an entire day of eating to show you how to do it,” she says.

RELATED:20 Possible Ozempic Side Effects

Eat Yogurt in the Morning

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The first food she recommends is yogurt for breakfast, which you can eat in the morning as an afternoon snack if you practice intermittent fasting. “It is a fermented food and it contains a combination of protein and calcium. The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion. Research shows that dairy products like yogurt, milk, and cheese can increase GLP-1 levels post-consumption. The protein contained in these foods triggers the release of GLP-1 as the body works to metabolize amino acids, while calcium plays a supporting role in enhancing this process. So, the combination of protein and calcium has a synergistic effect, leading to a more pronounced GLP-1 response compared to either nutrient alone. She recommends avoiding low-fat varieties with added sugar, which “spikes your blood sugar,” she says. “You can choose either unsweetened Greek or regular yogurt. Greek yogurt is higher in protein, whereas regular yogurt is higher in calcium. Either way, you are getting a fermented food with a desired combination of protein and calcium, and you don't have to eat plain yogurt.”

Add Berries

Bowl with yogurt and blueberries on table, top viewShutterstock

She also recommends “stirring in some sweetness in the form of berries,” which helps boost the polyphenol content, “giving yourself a third GLP-1 advantage,” she says. “Much like fermented foods, foods rich in polyphenols positively influence the gut microbiota supporting GLP-1 production. Think of polyphenols as the beneficial substances that give colorful plant foods like berries their color. If you've ever heard the advice to eat a rainbow each day, what you're really being asked to do is eat a variety of polyphenols each day. And some extra good news? Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt.”

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Eat a Salad

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Next, she explains why she is the proponent of a daily salad. “When naturally boosting GLP-1 is your goal, a daily salad is a gem. Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber. Fiber not only slows digestion but also promotes the growth of beneficial gut bacteria. When fiber is processed by gut bacteria, short-chain fatty acids are produced, which stimulate the release of GLP-1. Those vegetables also fill your stomach, and while that added volume is not directly related to GLP-1, it does suppress your appetite by activating stretch receptors in the stomach and intestine. When those receptors are stretched, they convey a, ‘we are full’ message to your brain, letting you comfortably stop eating.”

Top It with Protein and Healthy Fat

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“You can gain an even bigger hunger satisfaction advantage by topping your daily salad with protein and healthy fats,” she explains. Dietary fat often gets a bad rap, but certain types of fat are essential for health and can even promote weight loss. When fat enters the small intestine, it stimulates the secretion of cholecystokinin, which slows stomach emptying and signals the gallbladder and pancreas to release enzymes for digestion. As a result, you get slower, more robust digestion. So by all means, load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing.”

Pair a Protein with Veggies for Dinner

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She moves on to dinner. “To boost GLP-1 levels and continue hunger satisfaction for the remainder of the day, serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish,” she says.

RELATED:Woman Lost 42 Pounds With These 7 Simple Protein-Rich Recipes

Cook with Fats

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“Don't be afraid to cook in fats that stand up to heat, such as butter, avocado oil, or high-quality olive oil. The combination of protein, fat, and veggies creates a meal that takes a long time to digest and produces a nice steady rise and fall in blood sugar over time. That is what you want because it helps you move comfortably through the evening hours without snacking. Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss. GLP-1 can be stimulated naturally when you choose fermented foods or foods that contain protein, especially protein paired with calcium, polyphenols, fiber, and fat,” she continues.

She Has a Cookbook with More Recipes

If you want more of her recipes, you can order her Mediterranean Keto cookbook. “If you want to eat for hunger satisfaction, it provides more than 45 recipes that promote hunger satisfaction and help enhance your body's ability to produce GLP-1 naturally,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Dr Mark Hyman, M.D. drmarkhyman
Copyright drmarkhyman/Intagram
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.

Ozempic and other weight loss drugs are the easiest option for rapid weight loss. However, according to one top doctor, this isn’t the case. There are three things you can do without a doctor's prescription that will help you drop pounds faster than any jab. Dr. Mark Hyman, MD, is a Senior Medical Advisor at Cleveland Clinic and the co-founder of Funciton Health. In a new social media post and interview, he reveals that while he isn’t anti-Ozempic, there are other things you can do that will accelerate fat loss.

It’s Not Ozempic, It’s the Diet

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

“It’s not the Ozempic—it’s the diet,” Hyman writes in the post. “These weight loss drugs might help some people temporarily, but they don’t address the root causes of weight gain and metabolic dysfunction.”

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

If You Lose Weight Soley Because of Ozempic, You Are Likely Losing Muscle

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levelsShutterstock

“If you lose weight without prioritizing diet, protein, and strength training, you’re likely losing muscle—your body’s metabolic engine,” he continues. “This slows down your metabolism, making it even harder to maintain a healthy weight long term.”

His Client Only Lost 2 Pounds in 6 Months on Ozempic

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“I had a patient lose 2 pounds on Ozempic,” he writes, adding in the video that it took him a whopping 6 months to do so. “It didn't really make him feel great. It had all these side effects,” he added.

RELATED:20 Possible Ozempic Side Effects

He Ended Up Losing 60 Pound by Doing Three Things

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“He switched over to what I told him to do. He lost 60 pounds and he's reversed his diabetes and he's on his way back to full, full health,” he says in the clip. This involved focusing on food, protein, and exercise. In addition he “reversed his diabetes and reclaimed his health,” says Hyman.

Fundamental 1: Eat One Gram of Protein Per Pound of Bodyweight

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

“Before we rush to prescriptions, let’s start with the fundamentals,” says Hyman. Number one? “Eat a gram of protein per pound of ideal body weight,” he says. “I think it's, personally malpractice to prescribe one of these drugs unless that person has diet counseling and understands they need to eat a gram of protein per pound of ideal body weight and they're taught how to do it right and that they do it,” he says.

Fundamental 2: Strength Train at Least Three Times a Week

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Next? “Commit to strength training at least 3 times a week,” he writes. “If you don't, what happens is this, you lose the weight, but up to half of the weight is muscle. Now muscle is your metabolic engine. It burns seven times the calories of fat, and when you lose muscle, your metabolism slows down. So then what happens? Then you stop the drug because it's side effects or you can't afford it forever. And then what happens? You gain back the weight,” he says, adding that will gain it back “all as fat, which means your metabolism is gonna be slower, even at the same weight that you were when you started, which means you need to eat less in order to just stay at that weight. You'll gain more weight even.”

Fundamental 3: Prioritize Whole Foods

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

And the third fundamental has to do with diet. He recommends staying away from processed foods. “Prioritize real, whole foods,” he writes.

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

He’s Not Opposed to Weight Loss Drugs

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“I’m not opposed to these drugs. What I’m opposed to is the widespread use of them, and the lack of research on other interventions that work better,” Hyman concludes. 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

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“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

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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

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

Berries

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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

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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

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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.

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 without having to take a weight-loss drug? According to many nutrition and fat loss experts, certain foods can trigger what is called the Ozempic effect, helping you drop weight without a jab. Stefani Stewart is a metabolism dietitian and holistic health expert who helps others stop dieting and take control of their metabolism. "Post workout hack that works like Ozempic without the shots," she writes across the Instagram video, going on to explain "the Ozempic effect" and revealing the delicious recipe.

Why It Works

"If you want to lose weight switch your mindset from weight loss to muscle gain," she says in her post. "Adding more muscle to your body will help you use carbs more efficiently (instead of storing them as fat) and improve your metabolism and the way that you look. & eating more protein and fiber works similarly to Ozempic to help keep you full and satisfied, balances blood sugar levels and stimulates secretion of GLP-1!"

RELATED: She Lost 270 Pounds and Recommends a Single Habit for Weight Loss

You Are Probably Not Getting Enough Fiber

"I can almost guarantee that most of you aren't eating enough fiber if you're not actively trying to! Optimizing your diet this way helps you reduce cravings, regulate appetite and puts your body in fat burning mode vs fat storing aka you'll be able to lose weight sustainably and keep it off," she says.

Chia Pudding Ingredients

(3 servings)

  • 1 cup almond milk
  • 1/4 cup chia seeds
  • A splash of vanilla extract
  • 1-2 Tbsp raw honey

Chia Pudding Directions

Combine ingredients in a jar and let sit in the fridge overnight. When you're ready to eat add 1/3 of the pudding to a bowl and mix in 1 scoop of your favorite protein powder with a little extra almond milk. It should mix up smoothly, add more liquid if needed. Top with @hukitchen chocolate chips & berries for more nutrients & fiber.

RELATED: Lose Weight and "Change Your Life" with These 5 "Non-Extreme" Habits

What Science Says About Chia Seeds

Harvard Health calls chia seeds a "nutritional powerhouse." In addition to fiber and protein they boast omega-3 fatty acids. "This type of fatty acid is primarily found in fatty fish, nuts, and seeds," they say. "Omega-3 fatty acids play an important role in brain function, heart health, and reducing inflammation in the body. Incorporating omega-3s into the diet promotes overall well-being, benefiting cardiovascular and cognitive functions." Alpha-linolenic acid (ALA) has been linked to a decreased risk of heart disease. And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger

Ozempic shutterstock_1404723482
Planning for Long-Term Success
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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

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"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

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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

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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.

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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.

Dr Tony Hampton
Copyright Dr Tony Hampton/YouTube

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

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"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

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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

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"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[

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"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.

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

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

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

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

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

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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
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Evidence-Based

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

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

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

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

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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

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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

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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

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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.