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Saturday, April 13, 2024

These miracle foods mimic Ozempic’s hunger-killing effects — for pennies

Drugs designed to treat diabetes, such as Ozempic and Wegovy, have become one of the hottest and most controversial weight-loss crazes.

But those medicines are so high in demand that there’s a nationwide shortage of them.

They are also pricey, with one month’s supply costing anywhere between $900 and $1,300.

Due to this, people are trying to find alternatives to the weight-loss drugs in any way they can.

For example, TikTok users started a trend called “Oatzempic” — a combination of the words “oat” and “Ozempic” which involves drinking a mixture of instant oats, water and freshly squeezed lime juice on a daily basis.

Some claim the concoction will help drop 40 pounds in two months.

A registered dietician told the Daily Mail that foods that trigger Ozempic-like effects aren’t limited to just oats.

Michelle Routhenstein said that foods high in protein, fiber — such as oats — or water trigger the release of GLP-1 — the “fullness” hormone that’s also triggered by Ozempic.

However, certain combinations of ingredients will allow you to feel full for longer for the least number of calories, she says.

And they cost much less than prescription-based alternatives.

Here are her suggestions:

Lentil curries and bean stews

Lentils are part of the legume family, and legumes are high in fiber, making them digest more slowly.

They contain soluble fibers — those that soak up water — which makes them filling, Routhenstein said, adding that soluble fibers increase the secretion of GLP-1 in the gut, but at a much less intense scale than Ozempic.

A 2014 review from the University of Toronto found that people who ate meals with legumes felt 31% more full than those who ate meals with pasta and bread.

Minestrone soup

Soups in general can ultimately be more filling than a solid meal made out of the same ingredients, a 2020 review found.

But Routhenstein warned that not all soups are created equal when it comes to nutritional value.

A minestrone soup will likely be the most fulfilling option due to the fiber content from the beans, vegetables and carbs.

Apples

Apples are a good high-fiber, low-calorie snack. Janelle – stock.adobe.com

Fruit is a good snack option for food low in calories and high in both fiber and water that won’t make your blood sugar spike.

Routhenstein said that some fruits such as apples contain higher fiber content than the sweeter fruits, like melons. However, while those can be a healthy option, they will most likely need to be paired with other ingredients to keep you full.

Sprouts and broccoli

Routhenstein recommends veggies such as broccoli, cauliflower and Brussels sprouts. Yakobchuk Olena – stock.adobe.com

Like fruit, vegetables are a healthy, low-calorie option to keep you full, consisting of essential vitamins, fiber and water with little to no sugars. 

Routhenstein recommends veggies such as broccoli, cauliflower and Brussels sprouts — but added that mentality about the food you’re eating is just as important as satiation.

“There are some foods that are just comforting to you and that in itself is satiating,” she told the Daily Mail.

If you prefer crunchy over soft textures, for example, implementing more crunchy vegetables into your diet can help you feel more satisfied.

Cottage cheese

Cottage cheese can help reduce appetite. Syda Productions – stock.adobe.com

Studies have shown that low-fat dairy items, like cottage cheese and Greek yogurt, could help with weight loss and reduce future appetite.

Routhenstein said that because these items are low in fat and high in protein, they take longer to digest, keeping you full for longer.

Eggs and fish

Having eggs for breakfast can help keep you full. Mara Zemgaliete – stock.adobe.com

Eating eggs for breakfast can help keep you full for longer throughout the day, a 2020 study found, compared to those who ate cereal and juice.

Additionally, fish are high in omega-3 fatty acids, which have been shown to increase feelings of fullness in people with obesity.

Routhenstein explained that animal protein contains more protein per gram than plant protein, making it more efficient for those who want to fill up with more of the nutrients.

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