Natural Ozempic alternatives for women
Dear Nutritionist,
I’ve heard about Ozempic for weight loss, but I’m not comfortable asking my doctor about that option yet. I’m approaching 250 pounds, and at 5“3’, I’m classified as obese. Are there any natural alternatives to Ozempic that can help with food cravings?
Studies are showing that use of weight loss drugs like Ozempic has increased exponentially over the last three years — with an increase by more than 400 per cent in the United States between January 2021 and December 2023, according to a research letter in the journal JAMA Health Forum. It’s much of the same in other jurisdictions, where the drug has been working miracles.
But with all drugs come side effects, and for those people who may want to try natural alternatives to Ozempic (semaglutide), which is primarily used for managing blood sugar and suppressing appetite, nutritionists recommend focusing on managing food cravings and blood sugar naturally through dietary, lifestyle, and supplement-based approaches.
Nutritionist Keisha Black says there are indeed very effective alternatives for women who may not want to try the drug.
She suggests:
High-fibre foods
Fibre slows digestion, promotes satiety, and stabilises blood sugar. Include oats, chia seeds, flaxseeds, vegetables like broccoli, spinach, and Brussels sprouts, and legumes like lentils and chickpeas to your diet.
Healthy fats
Incorporate omega-3 fatty acids and healthy fats, which reduce hunger and stabilise energy. These include avocados, nuts, seeds, olive oil, and fatty fish.
Protein-rich meals
Protein helps reduce cravings by keeping you full longer. Include lean meats, eggs, tofu, Greek yoghurt, and legumes.
Low-glycaemic foods
Foods with a low glycaemic index (eg, whole grains, sweet potatoes, berries) prevent blood sugar spikes and dips, reducing cravings.
Herbal supplements
Berberine:A natural compound shown to improve blood sugar regulation and reduce cravings.
Fenugreek: The seeds contain soluble fibre, which helps reduce hunger and stabilise blood sugar.
Lifestyle practices
Regular exercise: Activities like walking, strength training, or yoga help regulate hunger hormones.
Sleep hygiene: Lack of sleep disrupts hunger hormones and increases cravings. Aim for seven to eight hours of quality sleep per night.
Stress management: High stress raises cortisol, which can trigger cravings for sugary or high-fat foods. Practice mindfulness, meditation, or deep breathing exercises.
Drinks and teas
Green tea or matcha: Contain catechins, which may support weight management and reduce cravings.
Apple cider vinegar: Diluting 1–2 tablespoons of vinegar in water before meals may improve satiety and stabilise blood sugar.
Cinnamon tea: Helps regulate blood sugar and may naturally reduce sugar cravings.
Probiotic and gut health support
Probiotics: A healthy gut microbiome can reduce sugar cravings. Look for foods like yoghurt, kefir, kimchi, or supplements with Lactobacillus strains.
Prebiotics: These support gut health with foods like garlic, onions, and asparagus.
