A nutritionist has identified three natural alternatives to Ozempic, the prescription drug used to manage type 2 diabetes and aid weight loss. Kerry Beeson, a qualified nutritional therapist at Prep Kitchen, explains that specific foods can stimulate the hormone GLP-1, also known as glucagon-like peptide-1, which plays a key role in appetite regulation and blood sugar control. These foods could support weight management efforts without relying on medication.
Ozempic and Wegovy both contain semaglutide, a compound that mimics GLP-1. This hormone helps slow digestion, making people feel full after eating. It also acts on the brain to reduce appetite and suppresses the release of glucagon, a hormone that signals the liver to produce glucose. As a result, semaglutide helps stabilise blood sugar and reduce sugar cravings.
Beeson notes that certain foods can naturally increase GLP-1 levels in the body. This may support the effects of medications like Ozempic or provide a standalone approach for those who do not require prescription treatment. She highlights three specific food groups that may help achieve similar benefits.
High-protein foods such as meat, eggs, poultry, tofu, and legumes are digested slowly and increase energy expenditure during digestion. Protein burns approximately 30% of its calories during this process, compared to 8% for carbohydrates and 3% for fats. This thermic effect can boost metabolism and contribute to weight loss. Protein also stimulates GLP-1 production and reduces hunger hormones like ghrelin, which increases the feeling of fullness.
Fibre, found in foods like legumes, vegetables, and whole grains, promotes satiety by adding volume to meals without adding excess calories. It helps regulate blood sugar and improves digestive health. Beneficial gut bacteria thrive on fibre and produce short-chain fatty acids, including butyrate, which can increase GLP-1 levels and help regulate appetite naturally.
Healthy fats, such as those found in olive oil, avocados, and oily fish, slow the digestive process and contribute to a longer-lasting feeling of fullness. Olive oil, in particular, when consumed with carbohydrates, significantly boosts GLP-1 levels compared to other fats like butter. These fats also help stabilise blood sugar after meals, which can reduce cravings and maintain energy levels.
Beeson emphasises that these foods are not a substitute for Ozempic when it is prescribed for medical conditions such as type 2 diabetes. “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,” she says. “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.”
For those who do not need medication but want to lose weight, Beeson recommends starting with a diet that includes more protein, fibre, and healthy fats. These foods can help control appetite, regulate blood sugar, and support overall health. She advises speaking with a doctor or qualified health professional before making any significant dietary changes, particularly for those already taking medications.
Interest in natural strategies for weight management continues to grow. A 2023 study published in The Lancet found that dietary approaches focusing on high-fibre and high-protein intake can lead to meaningful improvements in weight control. This supports Beeson’s guidance and highlights the potential of food-based methods to improve metabolic health.
Beeson concludes: “Ultimately, whether or not someone is taking medication, a healthy, balanced, supporting diet is the best long-term investment in overall health.”
