5 Ways to Suppress Your Appetite Without Taking Ozempic

Want to quell your appetite without taking Ozempic? "In my years of practice, I’ve seen clients able to manage their appetite naturally by means of changing their mindset and how they perceive the idea of dieting," says Catherine Gervacio, a registered dietitian and a certified exercise nutrition coach at E-Health Project. Here are some proven tips from her and other leading experts in the field.

1. View Food as Fuel, Not as an Anti-Stress Regimen

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"First, you want to view food as fuel, not as a reward or anti-stress regimen. Shifting your perspective on food provides deeper insights into what it can provide your body, specifically on recognizing the nutrients each meal provides and how each food contributes to your overall health and well-being," says Gervacio. "Taking this into a positive perspective, practicing gratitude also helps. Cultivate gratitude and acknowledge the effort that went into preparing your meals. This mindset can change the way you think about food and foster a good connection to what you eat.

"There’s also potential for using aromatherapy to reduce appetite. Lemon or citronella scents can potentially help, according to a study," she continues. "I, and some of my clients, use essential oils for different health reasons, so lighting a candle with the mentioned scents may help. You can also choose to chew sugar-free gum strategically. Chewing gum can stimulate saliva production, which not only aids digestion but also provides a sensory distraction that can help suppress appetite."

Related: I Lost 35 Pounds With These 3 Simple Tricks (And I Hate Exercise)

2. Eat When Hungry

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"Eat when hungry," says Blanca Garcia, Registered Dietitian Nutritionist, I am the nutrition specialist at Healthcanal. "An appetite arises simply because you are hungry, there isn’t a special pill or formula that can solve this as naturally as just eating. Having a snack or a meal that is balanced in complex carbohydrates and proteins can just naturally calm your appetite."

3. Eat Foods Full of Protein and Fiber

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"Fiber is a complex carbohydrate that, when eaten, won’t be broken down and absorbed like other nutrients. Fiber actually maintains its form, taking its time to move out of the stomach making a person feel full longer and managing appetite levels," says Garcia.

"Consumption of high fiber foods can assist in feeling fuller longer, these foods include whole grains, beans, lentils, broccoli, artichoke and berries. The recommended amounts are 25 grams for women and 38 grams for men per day," says Yelena Wheeler, MPH, RDN, Registered Dietitian Nutritionist of National Coalition on Health Care (NCHC).

"Protein and fiber are the two greatest allies when it comes to satiety, and having meals rich in them can help manage your satiety during the day," adds Eva De Angelis, Licensed Dietitian Nutritionist and Health and Nutrition Writer at the E-Health project. "Fiber is a complex carb that we cannot digest, but it helps slow down nutrient absorption, providing higher satiety. Likewise, protein takes longer to digest, keeping us full for longer. So having balanced meals high in fiber (think foods like veggies, fruits, whole grains, and pulses) and lean protein (think chicken and turkey breast, lean red meat, eggs, tofu, tempeh, and pulses)."

Related: Fitness Expert Wows With Their Abs And Shares Their Proven Routine

4. Drink Water Prior to Your Meal

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"Consuming 1 cup of water prior to your meal may induce the feeling of fullness which in turn would cause one to decrease consumption during the meal," says Wheeler. She adds:

• "Consumption of Yerba Mate in combination with exercise prior to the meal has shown positive effects on increasing satiety.
• Consumption of a balanced diet that consists of healthy fats, lean protein and fiber will keep one feeling fuller longer and in turn suppress cravings for simple carbohydrate like foods. Healthy fats such as those from avocados, chia seed and walnuts are recommended to be added.
• Consumption of ginger and green tea has also shown to suppress appetite in a few small studies.
• Drinking a small cup of coffee 1 to 3 hours prior to the meal has also been shown to have an effect on appetite hormones and perception."

Related: Fitness Expert Wows With Their Abs And Shares Their Proven Routine

5. Avoid Mindless Snacking

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"When we are hungry, our appetite comes into play, telling us we need nutrients to keep going. When we snack frequently, and often not for hunger but just because, we messed with our hunger and satiety cues, making it harder for us to know when we´re eating for hunger and when for boredom. While hard at first, try mindful eating and follow your hunger cues," says De Angelis.

💪🔥Body Booster: Consider chewing gum when you’re feeling hungry. It stimulates saliva production, which not only aids in digestion but also serves as a sensory distraction to help curb your appetite.

Struggling to maintain your weight loss progress because Ozempic is out of reach? You're not alone. Dr. Daniel Burton, an obesity expert with a passion for preventative medicine, understands your frustration. With extensive experience in both hospital and community settings, Dr. Burton specializes in managing Obesity and Metabolic Syndrome, including diabetes and hypertension care.

However, it's important to note that medication isn't the only path to effective weight loss. As Dr. Cecilia Low Wangtells UC Health, "I'm glad we now have potent medications for obesity, but these drugs are not a replacement for healthy lifestyle changes. To be healthy, people need to make sure they exercise most days of the week and consistently choose healthy foods."

Read on to discover a range of alternatives to Ozempic, from other medications to lifestyle changes, to help you stay on track with your weight loss journey.

Understanding the Ozempic Shortage

Dr. Dan explains the current situation: "If Ozempic is no longer available, what are the alternatives? What can we turn to not only continue managing our weight, but also managing our blood sugars?" In his video, he notes that the shortage, initially a U.S. problem, has become a global issue. In Canada, for instance, the shortage that began in August 2023 is expected to continue into early 2024.

The reasons for this shortage are complex. As Dr. Dan points out, "One of the big things, though, is the unprecedented demand. These medications are very, very effective at not only managing weight but also managing blood sugar levels." This high demand, coupled with lingering supply chain issues from the COVID-19 pandemic, has created a perfect storm of scarcity.

Rybelsus: The Oral Ozempic

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"One of the easiest and most straightforward switches that people could make is switching over to Rybelsus," Dr. Dan suggests. Often called the "oral Ozempic," Rybelsus contains the same active ingredient (semaglutide) but is taken as a daily tablet rather than a weekly injection.

However, Dr. Dan cautions about its limitations: "The big problem with Rybelsus is that even at the dose of 14 milligrams once per day, it's probably only equivalent to about 0.5 milligrams once per week of ozempic." He adds, "Unfortunately, you can't go and double up the dose. So take two 14 milligram tablets to try and get more effectiveness out of the drug."

RELATED:20 Possible Ozempic Side Effects

Trulicity: A Weekly Option

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For those who prefer a weekly injection similar to Ozempic, Dr. Dan recommends considering Trulicity. "Trulicity is made by Eli Lilly. It's a once-weekly injection, just like Ozempic. It's just not as effective," he explains. While it may not continue your weight loss, it could help maintain the progress you've already made. Dr. Dan notes, "Maybe you're not going to continue losing weight on Trulicity, but you might also just be able to keep maintaining the weight that you lost until, again, Ozempic comes back to the market."

According to Diabetes UK, "Trulicity is prescribed when diet and exercise have failed to bring blood glucose levels under control. It may also be prescribed instead of metformin, if metformin is unsuitable for you."

Victoza or Saxenda: Daily Injection Options

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Dr. Dan suggests Victoza or Saxenda as alternatives, noting, "Victoza and Saxenda contain again the same molecule. Liraglutide. Victoza is just the one that's indicated for diabetes management, and Saxenda is indicated for obesity management." These options require daily injections but can be effective for both weight and blood sugar management. He adds, "You do become a bit of a human pin cushion because you are giving yourself a daily injection, but again, this is kind of maybe an interim thing that we're looking at until ozempic is more readily available."

The Cleveland Clinic provides additional insight: "Liraglutide promotes weight loss. It may also be used to maintain weight loss. It works by decreasing appetite. Changes to diet and exercise are often combined with this medication."

Contrave: Focusing on Weight Loss

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For those primarily focused on weight loss rather than blood sugar management, Dr. Dan mentions Contrave as an option. "Contrave, which is a combination of two medications, bupropion and Naltrexone, don't really have a specific mechanism like the GLP one medications and helping us to manage our blood sugars," he explains. Its effectiveness varies from person to person, but it could be a suitable alternative for some.

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

Wegovy: Prescribed for Weight Loss

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Unlike Ozempic, Wegovy is actually prescribed as a weight loss drug, not a diabetes medication. Like Ozempic, it is a semaglutide drug. Dr. Mihir Sanghvitells the British Heart Foundation, "Wegovy acts on areas of the brain which are involved in regulating your appetite. It increases feelings of fullness, reduces feelings of hunger and reduces the preference for high-fat foods. It also reduces blood sugar by promoting the release of insulin when blood sugar levels are high."

Mounjaro and Zepbound: New Options on the Horizon

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Dr. Dan concludes with an exciting development: "Maro is the big dog that is coming to market." He expresses optimism about Maro's potential effectiveness and availability, stating, "In speaking with the representatives from Eli Lilly, the makers of Maro, they have assured me that they're doing their utmost to learn from everything that has happened with Novo Nordisk and Ozempic and Wegovy to ensure that there is no supply chain, no shortage issues in terms of Maro and IT coming to market."

Dr. Cecilia Low Wangprovides additional context: "Zepbound is the brand name for the drug tirzepatide when doctors prescribe it for weight loss. Mounjaro is the name of the medication used to treat diabetes. Both Zepbound and Mounjaro are brand names for the generic drug, tirzepatide."

While prescription medications can be effective, there are also non-prescription alternatives that can aid in weight loss:

Alli: Over-the-Counter Option

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Alli (orlistat) is an over-the-counter weight loss drug that works by stopping dietary fat from being absorbed. The Mayo Clinic explains, "Lipase, an enzyme found in the digestive tract, helps break down dietary fat into smaller parts, so it can be used or stored for energy. Orlistat blocks the work of lipase. When you take the drug with a meal, about 25% of the fat you eat isn't broken down. The fat is passed through bowel movements." If prescription or over-the-counter medication is not a choice or an option, certain foods can help encourage fullness and support weight loss.

Flaxseed For Fullness

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If prescription or over-the-counter medication is not a choice or an option, certain foods—like flaxseed—are not only healthy but can help encourage fullness. Look for foods high in fiber and protein. “Flaxseed's health benefits come from the fact that it's high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans,” Katherine Zeratsky, R.D., L.D., tells the Mayo Clinic.

RELATED:20 Things to Avoid While on Ozempic

Vegetable Soup

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Soups are filling and tend to be low-calorie. “Binding water into foods slows down gastric emptying, which means your stomach stays fuller for longer,” Barbara Rolls, professor of nutritional sciences at Pennsylvania State University and author of the ‘Ultimate Volumetrics Diet’ tells CNN. “The most effective way to reduce calories is to bulk up food with water. You get lots of volume without calories.”

Whole Grains

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“Whole grains are the best option because they're higher in fiber and other important nutrients,” says the Mayo Clinic. “Emphasize whole grains by simply choosing whole-grain options instead of refined grains, including foods made with sugar or white flour.”

Eat Your Calories

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Enjoy high-fiber fruit instead of drinking it. "I like to use the example of eating a 100-calorie orange versus drinking 100 calories of orange juice," dietitian Kylie Arrindell tells Houston Methodist. "You're going to feel full or more satisfied for longer after eating the orange, and you're going to get hungry pretty quickly after drinking the juice."

Broccoli

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Broccoli is a filling, low-calorie food. “Broccoli is a member of the cruciferous vegetable family,” says UnityPoint Health. “It's known for its high water and fiber content, which is a great combination to help you feel full.”

High-Protein Foods

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High-protein foods are ideal for appetite suppression. "Protein is the macronutrient that will likely leave you feeling more sated,” Arrindell tells Houston Methodist. “But fiber-rich carbohydrates — whole grains, beans, lentils, oatmeal, raspberries and even some vegetables like collard greens, kale and artichokes — are a close second.”

RELATED:10 Side Effects of Rapid Weight Loss

Find Your Best Path Forward

The best alternative for you depends on your individual health profile and goals. As Dr. Dan advises, "Be sure to talk to your care team and getting set up to make sure you figure out what is going to be the best option for you not only to continue managing your blood sugars, but also looking at managing your weight."

Whether you opt for a medication alternative or focus on lifestyle changes, the key is to find a sustainable approach that works for you. Always consult with your healthcare provider before starting any new medication or making significant changes to your diet or exercise routine. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

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

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“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

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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.