Doctor Shares 2 Natural Hacks for Ozempic-like Weight Loss Without Drugs

Doctor Shares 2 Natural Hacks for Ozempic-like Weight Loss Without Drugs

If you're looking to shed pounds without jumping on the Ozempic trend, an internal medicine doctor, Dr. De Deck, has outlined two natural ways to mimic the drug’s appetite-suppressing effects.

In her viral TikTok videos, she explains how to achieve weight loss without risking the side effects of drugs like Ozempic, which can include vision issues, malnutrition, and even pooping while asleep.

Dr. De Deck shares that nature offers a way to increase the hormone GLP1, which helps you feel full and reduces food intake. Here are her two key tips:

1. Gut Health: A specific bacteria, Akkermansia, naturally boosts GLP1 levels. This probiotic, available in stores, works similarly to Ozempic by slowing food movement through your digestive system, promoting satiety.

2. High-Fiber Diet: Foods rich in fiber, like whole grains, legumes, fruits, and vegetables, also increase GLP1. Sadly, only 5% of Americans meet their daily fiber intake, but doing so could lead to natural weight loss.

Dr. De Deck emphasizes that with these adjustments, you can mimic the effects of Ozempic safely and effectively without the risks associated with the drug.

While Ozempic is popular in Hollywood, it has been linked to side effects like facial sagging (coined "Ozempic old face") and weight regain after discontinuing the drug. Nature, however, offers sustainable solutions for those wanting to avoid such risks.

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So how to reach your daily fiber intake?

To reach your daily fiber intake (about 25-30 grams for adults), focus on incorporating a variety of fiber-rich foods into your meals. Here's how you can do it:

1. Start Your Day with Fiber

• Breakfast cereals: Choose whole-grain cereals like oatmeal or bran flakes (aim for 4-6g of fiber per serving).

• Smoothies: Add fiber-rich ingredients like chia seeds (5g per tablespoon), flaxseeds (2g per tablespoon), or berries (8g per cup of raspberries) to your morning smoothie.

• Whole grains: Opt for whole-grain bread (2-4g per slice) or whole-wheat toast instead of white bread.

2. Add More Vegetables

• Leafy greens: Incorporate veggies like spinach (4g per cooked cup), broccoli (5g per cup), or carrots (3.5g per cup) into your meals.

• Snack on raw veggies: Try snacking on carrot sticks, bell peppers, or cucumber slices with hummus.

3. Include Legumes in Your Diet

• Beans and lentils: Add lentils (15g per cup), black beans (15g per cup), or chickpeas (12g per cup) to soups, salads, or as a side dish.

• Hummus: Spread hummus on sandwiches or use as a dip for veggies.

4. Choose Whole Grains Over Refined

• Whole-grain options: Replace white rice with brown rice (4g per cup), quinoa (5g per cup), or barley (6g per cup).

• Whole-grain pasta: Use whole-wheat pasta instead of refined pasta.

5. Eat More Fruits

• High-fiber fruits: Eat fruits like apples (4.5g per medium apple), pears (5.5g per medium pear), oranges (3g per medium orange), and bananas (3g per medium banana).

• Berries: Snack on fiber-rich berries such as raspberries (8g per cup) or blackberries (7.6g per cup).

6. Snack Smart

• Nuts and seeds: Snack on almonds (3.5g per ounce) or sunflower seeds (3g per ounce).

• Popcorn: Air-popped popcorn is a great snack (3.5g per 3 cups).

7. Drink Water

Fiber works best when consumed with plenty of water. Aim for 8-10 glasses a day to help with digestion and prevent constipation as you increase your fiber intake.

By mixing and matching these foods, you can easily reach your daily fiber goals while enjoying diverse and nutritious meals.