5 Natural Foods That Mimic Ozempic’s Fullness Effect Without Side Effects
From Oats to Avocados: Nutrient-Rich Alternatives That Help Stimulate GLP-1 and Support Weight Loss Naturally.
Watan-The British newspaper The Telegraph highlighted a list of foods that can help you feel full without relying on weight-loss medications.
It noted the growing popularity of drugs like Ozempic, now commonly used by celebrities such as Oprah Winfrey and Elon Musk.
Although originally developed to treat type 2 diabetes, Ozempic is now prescribed for weight loss due to its active ingredient, semaglutide, which mimics the hormone GLP-1 (glucagon-like peptide-1). This hormone is naturally released in the gut after eating and sends signals to the brain to induce a feeling of fullness, thus preventing overeating.
If you want Ozempic-like results without the side effects, The Telegraph recommends incorporating the following five foods into your diet:
5 Foods That Mimic Ozempic’s Satiety Effect
1. Oats and Whole Grains
A 2016 study found that soluble fiber in oats and other whole grains ferments in the gut, producing acids that stimulate GLP-1 secretion.
Tip: Add oats to your daily smoothies for sustained energy and appetite control.
2. Eggs
Eggs are protein-rich, which slows digestion and prolongs satiety. Research also shows that egg whites trigger GLP-1 release. Egg yolks, meanwhile, are packed with key nutrients like vitamins B2, B12, and iodine.
Note: Dietary cholesterol in eggs doesn’t significantly raise “bad” cholesterol levels in the blood.
3. Nuts
Loaded with protein, fiber, and healthy fats, nuts are powerful GLP-1 stimulators. They also help reduce the body’s insulin response, further enhancing hormone production. Eat a small handful as a snack or add to meals to stabilize blood sugar.
4. Avocados
Avocados are rich in monounsaturated fats. A 2019 study by the Illinois Institute of Technology found that adding avocado to meals increased GLP-1 levels and lowered insulin levels. They’re ideal for salads, toasts, or smoothie bases.
5. Eating Vegetables Before Meals
A 2022 study showed that consuming vegetables before a main meal regulates blood sugar and significantly increases GLP-1 levels—especially after 60 minutes. Make a habit of starting lunch or dinner with a vegetable-based salad or appetizer.
