5 Foods That Supercharge Your Fat Burning on GLP-1 Medicines, Coach Reveals

If you are taking GLP-1s – Wegovy and Ozempic included – you are probably very serious about losing weight. Dustin Holston (@dietcoach4u) is a diet and fitness coach who specializes in programs for people who are on these types of drugs and has amassed a large following on TikTok. He often shares videos about how to maximize weight loss while getting the jabs – including a recent viral video about the types of food you should be eating. “My favorite food groups to maximize your results on GLP-1 medicines,” he says. “My name is Dustin. I work with over 4,000 clients all around the world, and we specialize in maximizing results on GLP-1 medicines. So I'm going to break this down into several food groups.” We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, for her input.

Protein

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The first group is protein. “Guys, this is incredibly important. It's going to help you prevent muscle loss. It's going to help you increase your metabolism. It's going to help you increase fat burning,” he continues. “It's going to help you reduce the chances of Ozempic face and Ozempic butt. It's going to help with hair, skin, nails, and more. “

Best Protein Sources

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He goes on to list his “favorite sources” of protein, including chicken breasts, “obviously 96% lean ground beef is great for pasta and nachos and tacos and more,” center cut pork loins, “seafood obviously good, level one protein shakes, and sirloin steak are below in leanness, so like flank steaks,” he says. “Cool things like that. Got to get that protein up.” Collingwood agrees that protein “is absolutely necessary for everyone but especially when you are reducing your food intake and trying to lose weight,” she says. “Protein provides satiety and also supplies your body with necessary vitamins and minerals that tend to be high in protein foods. Going for lean sources of animal protein is great for continuing to keep calories down.”

RELATED:What a Nutritionist Eats in a Day for Fat Loss

Carbs

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The second group is carbs. “You do not want to eliminate carbs on these medicines,” he reveals. “One of the main benefits of these medicines is optimizing blood glucose and insulin, so you can teach your body how to ingest carbohydrates correctly. You don't want to go crazy, but you also don't want to go too low. Definitely don't want to go too low.” Collingwood agrees. “You definitely need carbohydrates and the nutrients and fiber that carb-containing foods can provide. Carbs are your body’s preferred source of energy, so you need carbs,” she says.

Best Carb Sources

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“Whole grain bread is phenomenal. We like whole-grain pasta. Eat some higher protein pasta, like chickpea pasta, Banza pasta, or Barilla, high protein pasta. Get yourself some fruit. Get yourself some rice. I don't care if it's white rice, brown rice, whatever. Get yourself some potatoes. I don't care if it's white potatoes or sweet potatoes. Get yourself some oats. Things like that are going to help you get the vitamins, minerals, unique. We get a lot of 'em from carbohydrate-based foods. Help with fiber, help with more.” Collingwood is totally on board with all of his carb ideas.

Vegetables

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The third group he recommends is vegetables. “Veggies are incredibly important on GLP-1 medicines because they provide a ton of the vitamins and minerals that we need.” He recommends any veggies, but the cooking method matters, he points out. For example, no deep frying. “Broccoli, your asparagus, your cauliflower, green beans, they're all about equal. Get yourself some veggies. Okay?” he says. “Veggies are carbs and also fiber,” adds Collingwood. “Load up on fresh, raw, sautéed, juiced, and roasted veggies.”

RELATED:Is REHIT the New HIIT?

Healthy Fats

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Healthy fats are also important for hormonal health, he adds. “Like nuts and fatty fish like salmon are also very important,” she says. “Dietary fat is necessary for nutrient absorption and hormone health. Make sure you have some foods that have fat in daily,” says Collingwood, recommending avocados, nuts, dairy, and fatty fish, foods “that are also nutrient dense along with the fat.”

Cheat on Occasion

He adds, “If you eat those and eat a well-balanced diet, give yourself some cheat meals. Occasionally, you're going to maximize your results on GLP-1 medicines. You're going to improve your energy systems. You're going to improve your immune health, and you're just going to feel a heck of a lot better.”

💪🔥Body Booster: Just because you are on a GLP-1 medication doesn’t mean you can overlook nutrition. To lose the most weight and keep it off, fuel your body with healthy fats, lean protein, fibrous foods, and good sources of carbs.

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.

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

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“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

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“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”

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“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

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

Lunch

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

Dinner

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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.