Drugs such as Ozempic and Wegovy, originally designed to treat diabetes, have become popular for weight loss. However, due to high demand, there is a nationwide shortage of these medications. These drugs are also expensive, with one month’s supply costing between $900 and $1,300. In response, people are seeking alternatives to these weight-loss drugs, leading to trends like “Oatzempic,” a mixture of instant oats, water, and lime juice that some claim can help drop 40 pounds in two months.
A registered dietician, Michelle Routhenstein, explained that foods high in protein, fiber, and water can trigger the release of GLP-1, the “fullness” hormone that is also stimulated by Ozempic. She suggested some alternatives to prescription weight-loss drugs that are more affordable and equally effective. For example, lentil curries and bean stews are high in fiber, making them filling and helping increase the secretion of GLP-1 in the gut, although at a lesser intensity than Ozempic. A 2014 review found that people who ate meals with legumes felt 31% more full than those who consumed meals with pasta and bread.
Soups, particularly minestrone soup, can be more filling than solid meals made from the same ingredients, according to a 2020 review. The fiber content from the beans, vegetables, and carbohydrates in minestrone soup can contribute to its satiating effects. Fruits like apples make for good snack options because they are low in calories, high in fiber, and water and do not cause blood sugar spikes. While sweeter fruits like melons can be healthy options, they may need to be paired with other ingredients to keep you full.
Vegetables like sprouts, broccoli, and cauliflower are low-calorie options rich in vitamins, fiber, and water and contain minimal sugars. Routhenstein recommends incorporating more crunchy vegetables into the diet if that texture preference helps with satiation. Cottage cheese and Greek yogurt, which are low in fat and high in protein, can aid in weight loss and reduce future appetite by taking longer to digest and keeping you full for longer. Studies have shown that consuming eggs for breakfast can help in staying full throughout the day, while fish high in omega-3 fatty acids can increase feelings of fullness in people with obesity.
In conclusion, while weight-loss drugs like Ozempic and Wegovy are popular and effective, the high cost and shortage have led many to seek alternative satiating food options. By incorporating foods high in protein, fiber, and water into the diet, individuals can trigger feelings of fullness and satiation similar to those induced by weight-loss drugs. These foods include lentil curries, soups, apples, sprouts, broccoli, cottage cheese, eggs, and fish. While prescription medications may be effective, these affordable and accessible food alternatives can help individuals achieve their weight loss goals in a sustainable and healthy manner.
