5 Ways to Suppress Your Appetite Without Taking Ozempic

Prioritize Protein for Muscle Maintenance

"Protein is absolutely crucial for maintaining weight loss," explains Dr. McCann. "Your muscles are your body's calorie-burning engines, and protein is what keeps them strong." She recommends consuming one gram of protein per pound of lean body mass. This isn't just about keeping weight off – it's about maintaining your metabolism and controlling hunger.

Choose Your Protein Sources Wisely

Not all protein sources are created equal, Dr. McCann emphasizes. While you need adequate protein, it should come from lean sources. Women should aim for around 35-40 grams of fat daily for maintenance, while men should target 55-60 grams. Dr. McCann suggests avoiding high-fat protein sources like Atkins supplements, whole eggs, and excessive cheese or nuts unless you're following a ketogenic diet.

Smart Protein Alternatives

"There are plenty of protein-rich foods that won't sabotage your weight maintenance," Dr. McCann notes. She recommends:

• Beef jerky for high protein with low fat
• Fish, especially salmon, rich in omega-3s
• Whey protein supplements
• Fat-free Greek yogurt.

Monitor Your Carbohydrate Intake

While you don't necessarily need to follow a ketogenic diet, Dr. McCann advises careful carbohydrate monitoring. "Focus on low glycemic index carbs," she says. "These won't spike your blood sugar and trigger hunger like high-glycemic options do." She recommends keeping your carb intake at or below your daily protein intake.

Understanding the Glycemic Index

The glycemic index measures how much a food raises blood sugar, Dr. McCann explains. High-glycemic foods can lead to energy crashes and increased hunger. Even seemingly healthy choices like oatmeal or cereal can cause this effect, which is why understanding and choosing low-glycemic options is crucial for weight maintenance.

Eliminate Sugar, Especially in Drinks

"One can of soda a day for a year will make you gain 15 pounds," Dr. McCann warns. She strongly advises eliminating all sugary drinks, including:

• Sodas
• Slushies
• Sweetened coffee drinks
• Any sugar-heavy beverages

Instead, try coffee with skim milk or a skinny latte for a protein-rich alternative that helps curb hunger.

Exercise: The Non-Negotiable Factor[

Exercise isn't optional for long-term weight maintenance, but Dr. McCann assures it doesn't have to be overwhelming. "You don't need to spend hours at the gym," she says. "Even 20 minutes of high-intensity interval training (HIIT) can be effective for maintaining muscle mass and metabolism."

Making Exercise Work for You

If you have physical limitations, Dr. McCann recommends consulting a specialist to develop an appropriate exercise plan. The goal is to find activities that build and maintain muscle mass while fitting into your lifestyle and physical capabilities.

Creating Sustainable Habits

Success in maintaining weight loss comes from combining all these elements into sustainable daily habits, Dr. McCann emphasizes. This means:

• Consistently choosing lean proteins
• Monitoring carbohydrate intake
• Avoiding sugary drinks
• Maintaining regular exercise
• Making adjustments based on your body's response.

Monitoring and Adjusting

Dr. McCann recommends regular monitoring of your progress and making adjustments as needed. If you notice weight gain, reduce fat intake slightly. If you're maintaining well, you can be a bit more flexible while still following these core principles.

Remember, maintaining weight loss is a journey, not a destination. By following these evidence-based strategies from Dr. McCann, you can build a sustainable lifestyle that helps you maintain your weight loss success for the long term. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

How Ozempic Changes Your Eating Patterns

"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.

1. High-Quality Proteins

"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

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

"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.

4. Colorful Vegetables

"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

"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

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.

1. High-Fat Foods

"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

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

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

"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.

Staying Hydrated is Essential

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

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

"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."

Your Next Steps

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.

What is GLP-1 and Why Does it Matter for Weight Loss?

"GLP-1 is a hormone that's made in your gut when you eat," Dr. Kate explains in her post. This crucial hormone performs multiple functions: signaling your pancreas to release insulin, improving satiety, and slowing down food digestion. Unlike medications that artificially boost GLP-1 activity, natural alternatives work with your body's own mechanisms for sustainable results.

The Problem with GLP-1 Medications

Dr. Kate highlights significant drawbacks of GLP-1 medications: "These drugs are expensive and rarely covered by insurance for folks who don't meet strict criteria." She notes that "50% of patients taking GLP-1 agonists experienced nausea," and according to a 2022 study, most participants regained their weight within a year after stopping the medication.

Natural Booster #1: Healthy Fats

"Often you need to eat more fat to lose fat," Dr. Kate reveals. Research shows that unsaturated, long-chain fatty acids strongly stimulate GLP-1 release. She specifically points to a study where "85 grams of pistachios" increased GLP-1 concentrations in overweight adults. Additionally, following a Mediterranean diet rich in olive oil for 28 days significantly boosted post-meal GLP-1 levels.

Natural Booster #2: Protein-Rich Foods

Research has found that "meals with higher amounts of protein stimulate GLP-1 secretion better than those with mostly carbs," Dr. Kate explains. She recommends eggs, which contain beneficial unsaturated fats and choline, and plain yogurt, which studies show can significantly increase GLP-1 production.

RELATED:20 Possible Ozempic Side Effects

Natural Booster #3: Flavonoid-Rich Spices

Dr. Kate identifies key spices that boost GLP-1: "Curcumin, the primary chemical in turmeric... cinnamon and rosemary." She also mentions green tea's EGCG content, though notes that concentrated supplements may be needed for optimal results.

Natural Booster #4: Berberine

"One of the natural GLP-1-boosting herbs that's getting a lot of attention is berberine," Dr. Kate shares. A meta-analysis found that "just one gram of concentrated berberine significantly lowered cholesterol, BMI, weight, fasting glucose, hemoglobin A1c, and other metabolic markers."

Natural Booster #5: Gut-Supporting Probiotics

Dr. Kate emphasizes the importance of healthy gut bacteria: "These healthy bugs make compounds called postbiotics, one category being short-chain fatty acids." She specifically mentions the bacteria Akkermansia, which not only increases GLP-1 but also enhances fat burning through thermogenesis.

Natural Booster #6: Polyphenol-Rich Foods

To support beneficial gut bacteria, Dr. Kate recommends polyphenols, noting that "the ones found in pomegranate are especially good at supporting Akkermansia." This creates a synergistic effect, enhancing both gut health and GLP-1 production.

Natural Booster #7: Mediterranean Diet

Dr. Kate points to research showing that following a Mediterranean diet, particularly one rich in olive oil, significantly increases GLP-1 levels. This dietary pattern combines many of the individual boosters into a sustainable eating approach.

Combining Natural GLP-1 Boosters for Maximum Results

"The beauty of working with your body using natural GLP-1 boosters is that you can stack these strategies to maximize your weight loss and blood sugar balance," Dr. Kate explains. While these natural alternatives won't deliver overnight results like medications, they offer a sustainable path to weight management with minimal side effects. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.