I'm a dietitian - these are the six cheap supermarket foods that work like Ozempic to curb appetite, without the side effects

Daily Mail​

3 days ago

When it comes to avocados, millennials may have actually got it right.
For the bright green fruit works in the same way as weight loss jabs like Ozempic, Mounjaro and Wegovy, according to one expert.
Slimming injections have ushered in a new era in the war on obesity.
The treatment spurs weight loss by mimicking the actions of a hormone released in the gut after eating—GLP-1.
As well as telling the pancreas to make more insulin, the GLP-1 hormone feeds back to the brain and makes us feel full—stopping patients from over-eating.
But the jabs are not without side effects, with users commonly complaining of nausea, constipation and diarrhoea after taking the medication.
Yet, Maria AbiHanna, a Dubai-based dietician said six certain food groups 'can do the same thing naturally, without the nausea'.
The first, healthy fats, includes foods like avocados, nut butters and fatty fish like mackerel.
Despite often being seen as 'bad', she said, a small amount of fat is an essential part of a healthy balanced diet and prove beneficial for weight loss.
These fats help the body absorb key minerals and vitamins, such as vitamin D, and reduce the risk of heart disease.
Protein, meanwhile, specifically eggs, Greek yoghurt and edamame beans, can help people feel fuller for longer and 'turns off cravings before they even start', she added.
One serving of Greek yoghurt boasts an impressive 20g of protein, whilst three large eggs pack in 18g.
Guidelines suggest that most adults need around 0.75-1g of protein per kilo of body weight, which is around 45g for women and 55g for men or two portions of meat, fish, nuts or tofu per day.
High-fibre foods, such as chia seeds, lentils and oats, equally have a similar effect, Ms AbiHanna, who is also a certified eating disorder practitioner, said.
Fibre is a type of carbohydrate found in plants that can help regulate digestion and curb huger pangs.
But, the latest data from the British Dietetic Association suggests the average Brit consumes just 18g per day, far lower than the 30g recommended by the NHS guideline.
Unlike other carbohydrates, fibre isn't easily broken down in the gut and absorbed by the body as sugar.
Rather, it travels down the gut, through the intestines, slowing down digestion and keeping blood sugar steady.
Chia seeds expand in your gut, while lentils and oats pack fibre and resistant starch for long-lasting satisfaction, she said.
Recent studies have also found that dieters who have fibre rich diets report greater weight loss than their peers.
One 2023 study published in the journal Science, found those who followed a high-fibre diet lost more weight than those on a control diet, despite their overall calorie intake being similar.
Another food group Ms AbiHanna suggested was leafy green vegetables such as broccoli or cucumber to every meal, 'to feel fuller on lower calories'.
Loading up on these high-volume, low-calorie options, such as leafy greens and cucumbers, will trick the body into feeling full as the stomach stretches, she said.
Only specific carbohydrates, however, will have a similar effect as GLP-1s, she noted.
Slow-burning carbohydrates such as sweet potatoes and quinoa, digest more slowly, helping to maintain energy levels without the dreaded sugar crash.
'Think long-term fuel, not fast-burning fire', she said. 'If it stabilises your blood sugar, it stabilises your hunger.'
For this reason, certain snacks also work well.
For anyone looking to lose weight, she advised opting for green tea or matcha to help suppress hunger pangs, or fat-fibre combinations like apple slices with nut butter to ward off sugar cravings.
'This isn't about dieting or willpower', the nutrition expert said. 'It's about working with your biology, not against it.'
Once aimed at diabetes patients, drugs like Wegovy and Mounjaro are prescribed on the NHS for people with obesity — and interest among slim people about their potential weight-loss benefits has led to a surge in demand for them privately too.
At least half a million NHS patients and some 15 million patients in the US are now thought to be using weight-loss jabs, which can help patients lose up to 20 per cent of their body weight in just a few months.
And the numbers using them privately are even higher.
The health service currently prescribes Wegovy to around 35,000 patients at specialist weight management clinics.
Mounjaro, meanwhile, has been available in similar clinics since March and as of this month, GPs are also able to prescribe it.