3 Foods That Mimic the Effects of Ozempic (Without the Side Effects or the Price Tag)

Let’s be real: Ozempic is having a moment. Between the celebrity glow-ups, endless before-and-afters, TikTokers claiming it's the miracle they’ve been waiting for (and maybe even your bestie who looks amazing), it’s easy to wonder…

"Should I get on this shot too?"

But before you go injecting your way to smaller pants, let’s talk about something wildly underrated (and less expensive than your co-pay): food.

And not just any food.

These 3 foods have science-backed power to mimic some of the best parts of what GLP-1 agonist drugs like Ozempic do—like keeping you full, stabilizing blood sugar, and helping your body actually burn fat.

1. Protein: Your Fullness MVP

If Ozempic had a food twin, it would be protein. Why? Because protein naturally increases GLP-1 (yes, the same hormone Ozempic is mimicking).

When you eat protein, your body releases:

• GLP-1, which reduces appetite and slows digestion
  
  
• Peptide YY (PYY), another satiety hormone
  
  
• And reduces levels of ghrelin, the “I’m hangry, feed me everything in sight” hormone
  
  

Protein tells your brain you’re full and satisfied—without making your pancreas tap out or causing nausea like the drug can.

Best protein choices:

• Eggs
  
• Chicken, turkey, beef
  
• Greek yogurt
• Parmesan cheese
  
• Collagen powder or protein shakes (with minimal junk)
  
  

Pro tip: If your breakfast is just a latte and vibes, try getting in 30g of protein in the morning. Your cravings will be noticeably less dramatic by 3 p.m.

2. Fiber: The Gut-Smart Secret Weapon

Fiber is the silent overachiever of the nutrition world. It slows digestion, stabilizes blood sugar, feeds good gut bugs, and (drumroll)... stimulates the production of short-chain fatty acids (SCFAs) like butyrate.

Why does that matter? Because SCFAs:

• Improve insulin sensitivity
  
• Help regulate GLP-1 and PYY
  
• Reduce inflammation (which makes fat loss harder)
  
  

You read that right—fiber helps your body make more of the stuff that Ozempic is trying to replicate.

Best fiber sources:

• Avocados
  
• Chia seeds
  
• Lentils and beans
  
• Veggies, especially broccoli, Brussels sprouts, and artichokes
  
• Berries (bonus if you go pick them yourself this summer!)
  
  

3. Healthy Fats: The Satiety Sidekick

While fat doesn’t directly boost GLP-1 like protein or fiber, it slows gastric emptying—aka how fast food leaves your stomach. That means you feel full longer, and you’re not white-knuckling your way through your day.

Plus, fat helps stabilize blood sugar, which is the secret weapon for anyone trying to lose weight, balance hormones, or not turn into a rage monster between meals.

Top fat picks:

• Extra virgin olive oil
  
• Nuts and seeds
  
• Fatty fish like salmon
  
• Coconut (in moderation)
  
• Grass-fed butter or ghee (yes, you can keep your butter—I'm not a monster)
  
  

Final Thoughts (And a Little Tough Love)

Let’s be clear: there are valid reasons someone may choose a GLP-1 medication. But the idea that it’s the only way to control cravings, improve insulin sensitivity, and lose weight?
 

That’s marketing. Not medicine.

You can get many of the same benefits—naturally—by simply feeding your body like you love it.

I know how tempting it is to want a quick fix, but before you hop on the bandwagon (and head down a road of muscle loss, metabolic havoc, and GI side effects, ask yourself:

• Am I eating enough protein?
  
  
• Am I getting 25–35g of fiber a day?
  
  
• Am I eating balanced meals that keep me full and happy?

If you are feeling stuck, I’m here to help. Losing weight later in life is not for the faint of heart and I’m here to guide you. 

Rooting for you,

P.S. Here's a recipe to get your started on your journey!

🥄 Hormone-Helping Chia Pudding

This pudding does what Ozempic wishes it could... and it tastes like dessert.

Ingredients (makes 2 servings):

• ½ cup chia seeds
  
• 2 cups unsweetened almond milk, raw milk, or unsweetened coconut milk
  
• 1 scoop vanilla protein powder (or collagen peptides)
  
• ½ tsp vanilla extract
  
• ½ tsp cinnamon
  
• Optional: 1–2 tsp maple syrup or monk fruit to taste
  
  

Toppings (choose 2–3):

• ¼ cup berries (blueberries, raspberries, or strawberries)
  
• 1 tbsp almond butter or peanut butter
  
• A sprinkle of unsweetened coconut flakes
  
• 1 tbsp hemp hearts or pumpkin seeds for crunch
  
• A small handful of crushed walnuts
  
  

Instructions:

1. In a mixing bowl or mason jar, combine the chia seeds, milk, protein powder, vanilla, cinnamon, and sweetener (if using).
   
2. Stir well (or shake, if using a jar) and let sit for 5 minutes. Then stir again to prevent clumping.
   
3. Cover and refrigerate at least 3 hours or overnight.
   
4. When ready to eat, stir again, then top with your favorite combos and channel your inner Ozempic commercial voiceover while enjoying the fullness.
   
   

Macros per serving (approximate):

• 15g fiber
  
• 18–25g protein (depending on your protein powder)
  
• Healthy fats galore
  
• Zero fake hormones