What are the alternatives to Ozempic for weight loss?

More and more people are tempted to try Ozempic or other GLP1 agonist drugs in a bid to lose weight. While under clinical supervision and assessment, they can be a valid tool to help people suffering from obesity manage their weight and kickstart their weight loss journey. However, they should not be considered a magic wand to lose a few pounds without effort or changing diet.

Some research suggests that following a low carbohydrate diet, as well as referring to a nutrition professional for a personalised diet plan and support in changing dietary habits is a winning strategy to help keep the weight off long-term. Addressing underlying causes that might be related to weight gain or difficulty in losing weight is also vital, to avoid going back to square one once GLP1 agonists are stopped. Research shows that while GLP1 drugs trigger rapid weight loss, if no adjustments in the diet are made, weight can easily creep up again.

The biggest challenge for people on GLP1 agonists is taking in enough nutrients because, if not adjusted properly, these drugs can completely suppress appetite. This can lead to malnutrition and dehydration. At times side effects such as nausea and vomiting can also put people off eating, leading to the same consequences.

Malnutrition can have a devastating effect on all body functions, impacting the immune system, mood, energy levels, muscles and hormonal health. Being malnourished leaves an individual more prone to infections, permanently damaging bone health, leading to a reduction in muscle mass and energy levels, as well as greatly affecting mood and mental health.

GLP1 (glucagon-like peptide) is a hormone that our body naturally produces in the gut and in the brain, in response to eating and its function is to regulate appetite.

While drugs like Ozempic inject into the body huge quantities of this hormone, certain foods and dietary adjustments can stimulate its release and support a healthy weight loss journey.

Some foods that can support GLP1 production are:

• Fibre – a diet rich in fibre can stimulate intestinal release of GLP1. The main sources of fibre are vegetables, but it is also important to remember whole grains. The NHS recommends 30g of fibre per day, which is actually more than five portions of fruit and vegetables.
• Eggs – a source of proteins and monounsaturated fats, they can also trigger the release of GLP1.
• Healthy fats – monounsaturated and polyunsaturated fats such as olive oil, oily fish and avocados can also stimulate the release of GLP1, as well as support hormone production and provide a sense of satiety in meals.

A healthy and balanced diet is a safe bet when addressing weight loss, and will provide long-term benefits and limit side effects that can be consequential to the use of weight loss drugs. 

Working with a nutrition healthcare professional who can provide education around food, as well as being supportive while changing dietary habits is key to achieving and maintaining results.

While GLP1 drugs can be useful in clinical settings, it is important to remember that they are not a magic wand to obtain results quickly and without effort. A weight loss journey is a process that involves change and constant progress that will lead to a new way of living and a new relationship with food.