Fad diets, exercise trends, and more “low this, free that” food products than we can count, the world is obsessed with the idea of weight loss. This isn’t without reason, considering that 2.5 billion adults are considered overweight around the world, and 890 million of those are considered obese. The most recent trend is the use of the diabetes drug Ozempic for weight loss. This has been highly controversial, with equally as much buzz surrounding the concept of the ‘Ozempic Diet’ and the potential for certain foods to replicate the effects of the drug. While these claims aren’t completely unfounded, the truth is much more nuanced. So, is Ozempic a weight loss miracle or a dangerous medication? Are there actually foods that can mimic the same effects of this pharmaceutical? Let’s find out. (1)
What is Ozempic?
Ozempic, a brand name for the medication Semaglutide, belongs to a class of drugs known as glucagon-like peptide-1 (GLP-1) receptor agonists. Semaglutide is used predominantly in the management of type 2 diabetes by helping to regulate blood sugar levels. This medication functions by stimulating the secretion of insulin, the hormone responsible for lowering blood sugar levels after meals, and by decreasing the production of glucagon, a hormone that increases blood sugar levels. By effectively balancing insulin and glucagon levels, Ozempic aids in achieving better control over blood sugar levels in individuals with type 2 diabetes. (2)
How does Ozempic help with weight loss?
Ozempic can help achieve weight loss by regulating appetite and promoting a feeling of fullness. This is because it works by mimicking the effects of glucagon-like peptide-1 (GLP-1), which not only helps to regulate blood sugar levels but also reduces appetite. By activating GLP-1 receptors in the brain, Ozempic can help control cravings and reduce the amount of food consumed, leading to a decrease in calorie intake, which can contribute to weight loss.
Additionally, Ozempic has been shown to have a positive impact on insulin sensitivity and glucose metabolism. This can lead to weight loss in individuals with conditions such as type 2 diabetes or insulin resistance. By improving the body’s ability to use insulin effectively and regulate blood sugar levels, Ozempic can help shift the body from storing excess energy as fat to using it for energy production, resulting in weight loss over time. This dual mechanism of action makes Ozempic an effective option for individuals looking to manage their weight in conjunction with a healthy diet and exercise regimen.
What are the potential dangers or side effects of Ozempic?
Like any medication, Ozempic can cause certain side effects, ranging from mild to severe. Common mild side effects include nausea, vomiting, and diarrhea. These symptoms may improve over time as the body adjusts to the medication. However, it’s essential to inform your healthcare provider if these side effects persist or worsen.
On the other hand, more severe reactions to Ozempic may include pancreatitis and kidney problems. Pancreatitis, which is an inflammation of the pancreas, can cause severe abdominal pain, nausea, and vomiting. If you experience persistent abdominal pain while taking Ozempic, it is crucial to seek immediate medical attention. Additionally, Ozempic may also have an impact on kidney function, potentially leading to a decline in kidney health. Therefore, close monitoring of kidney function through regular testing is essential when using this medication.
Why would a doctor prescribe Ozempic for weight loss?
Some people who need to lose weight for immediate health reasons might need some extra help. Doctors may also prescribe Ozempic for weight loss in certain individuals for several reasons. One of the main reasons is that Ozempic can lead to reduced calorie intake, which can help individuals lose weight. Additionally, Ozempic slows down the emptying of the stomach, which can further contribute to feelings of fullness and reduce the urge to overeat. Furthermore, by improving insulin sensitivity and lowering blood sugar levels, Ozempic can also help regulate metabolism and promote weight loss. However, it is essential to note that Ozempic should only be used for weight loss under the guidance and supervision of a healthcare provider, as it is crucial to consider individual health factors and potential side effects when prescribing this medication for this purpose.
Read More: Woman’s Death Linked to Ozempic After Trying to Lose Weight for Daughter’s Wedding
High-Protein Diet vs Ozempic
Some suggest that a high protein diet, particularly plant-based protein sources such as beans, edamame, lentils, nuts, and seeds, can be beneficial in simulating the effects of taking Ozempic. They say that proteins can stimulate GLP-1 production by binding to calcium-sensing receptors on the gut’s L-cells, making it a satiating macronutrient and supporting weight loss. Ultimately, however, while a diet rich in sources of lean protein has many benefits, it can’t fully replicate the effectiveness of a medication. That doesn’t mean, however, that you should try to include high quality protein in all of your meals and perhaps even snacks. The current recommendations are a daily protein intake of about 0.8 to 1 gram per kilogram of body weight, with a preference for plant-based protein due to its link to lower cancer risk compared to animal-based protein. (3)
High fiber diet vs Ozempic
Still, others have claimed that a diet high in soluble fiber will boost GLP-1 levels naturally. Soluble fiber, found in foods like oats, beans, legumes, fruits, and vegetables, creates a gel-like substance in the gut, stimulating the production of short-chain fatty acids (SCFAs) that can increase GLP-1 production. While not only can this help to achieve some weight loss, it is also highly important for our overall health and well-being. Still, a high-fiber diet just can’t fully do what a pharmaceutical can. The weight loss percentages that Ozempic achieves are not comparable to lifestyle interventions, including high fiber or high protein. That being said, depending on your current health and weight loss goals, lifestyle intervention is likely more than sufficient to achieve your desired fat loss. Additionally, the benefits of soluble fiber in reducing heart disease, improving cholesterol, and enhancing blood sugar control make it a no-brainer, regardless of whether or not you are prescribed medications for weight loss.
More Dietary Considerations
Beyond protein and fiber, there has been quite a lot of discussion about the connection between monounsaturated and polyunsaturated fats and their ability to stimulate GLP-1. Some recommend incorporating sources such as olive oil, avocados, almonds, fatty fish, walnuts, and tofu into the diet to support GLP-1 production and promote weight loss. Moreover, some experts suggest that polyphenol-rich foods, including spinach, green tea, apples, and berries, can also increase GLP-1 levels directly or indirectly through gut bacteria, while improving lipid profiles, reducing insulin resistance, and lowering inflammation. These are all excellent strategies to improve your health and hit your weightloss targets. Again, they will not achieve the same results as Ozempic, but they are natural, extremely healthy, and have no down side to them.
When is lifestyle intervention enough versus when can medication come into play?
Lifestyle interventions, including dietary modifications and increased physical activity, are crucial components of weight loss efforts. However, in cases where these measures prove insufficient in achieving desired outcomes, healthcare providers may consider incorporating medications like Semaglutide to enhance results. This is particularly true if the person’s weight poses immediate risks to their health and life. In these instances, a medication such as Ozempic may be helpful, in combination with lifestyle modification, to bring their weight down into a healthier and sustainable range.
Talking to your doctor about weight loss and Ozempic
It is essential for individuals considering weight loss interventions, including prescribed medications like Ozempic, to have open and honest discussions with their healthcare providers. Medical professionals can provide personalized guidance on the most suitable treatment options based on individual health needs and goals. Remember, losing weight isn’t just about not being fat, it’s about getting healthy. Your doctor will suggest lifestyle modification regardless of whether or not they think that a medication is right for you.
The Bottom Line
While the idea of the ‘Ozempic Diet’ and the potential for certain foods to mimic the effects of Semaglutide is intriguing, it is essential to approach this concept with a critical mindset. While dietary modifications can support weight loss efforts, the effects of medications like Ozempic are unique and should not be underestimated. By prioritizing evidence-based practices and informed decision-making, individuals can optimize their weight loss journey while ensuring their health and well-being are at the forefront of their endeavors.
Read More: Doctor Explains How Ozempic Could Cause You To Gain Weight Once You Stop Using It
Sources
- “Obesity and overweight.” WHO. March 1, 2024.
- “Ozempic for weight loss: Does it work, and what do experts recommend?” UC Davis. July 19, 2023.
- “4 Ways To Simulate The Effects Of Taking Ozempic With Food.” Forbes. Jesse Pines. June 2, 2024.
Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.