Nutritionist Shares Must-Try Natural Alternatives to Ozempic
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Kerry Beeson, a qualified Nutritional Therapist at Prep Kitchen, reveals the top THREE natural Ozempic alternatives.
Kerry explains: “Medications like Ozempic and Wegovy are prescription-only drugs primarily administered to help manage type 2 diabetes. They contain semaglutide, a compound mimicking a natural hormone called GLP-1 (glucagon-like peptide-1).
“GLP-1 plays a key role in weight management by slowing down the passage of food from the stomach, promoting a feeling of fullness after eating. It also works in the brain on the signals that control appetite, encouraging people to eat smaller meals, less often. Additionally, Ozempic inhibits glucagon, a pancreatic hormone that signals the liver to release glucose (sugar) into the bloodstream. This helps to prevent spikes in blood sugar levels, and reduce sugar cravings.
Natural alternatives to Ozempic
- Protein: “High-protein foods like meat, eggs, poultry, tofu, and legumes are digested slowly and have a high thermic effect, meaning they require more energy to process. Protein burns around 30% of its calories during digestion – compared to just 8% for carbs and 3% for fat – so helps boost metabolism and support weight loss. Protein also prompts the release of GLP-1, and helps reduce hunger hormones like ghrelin, which increases satiety.
- Fibre: “Fibre is another superhero on a weight loss diet. It’s largely resistant to digestion so it adds filling bulk with fewer calories. Found in legumes, vegetables, and whole grains, it steadies blood sugar, and promotes satiety – all key elements of weight control. Fibre also aids regularity and digestion, to prevent constipation and bloating, and feeds beneficial gut bacteria. Gut bacteria produce short-chain fatty acids (SCFAs) like butyrate which have been shown to naturally stimulate appetite-regulating GLP-1 production.
- Healthy fats: “Healthy fats found in olive oil, avocados, and oily fish slow digestion, actively supporting satiety. Olive oil, when consumed with carbohydrates, can significantly increase GLP-1 levels compared to other fats like butter. These fats not only help you feel fuller for longer but also stabilise post-meal blood glucose, reducing the likelihood of cravings or energy crashes.
Kerry concludes: “Where there is a genuine need for the use of the drugs for medical conditions, food-based strategies can’t fully replace medications like Ozempic where they’ve been prescribed. However, it is possible to support the effects of these drugs naturally, as certain foods can engage similar mechanisms in the body, so anyone taking the drug might expect better and more lasting results if they adopt supporting dietary changes.
“If you don’t have a medical need for these drugs but have weight-loss goals, it’s worth trying these dietary strategies first. Ultimately, whether or not someone is taking medication, a healthy, balanced, supporting diet is the best long-term investment in overall health. Any change in diet should be discussed with your doctor or a qualified health professional.”
