The year that just went by, was obsessed with Ozempic and weight loss. Not just that, but it was also the most searched weight loss drug outpacing Wegovy, its closest competitor, by 300%. As of November 2024, it had a current volume of 16 million searches per month.

What is Ozempic?

Ozempic or semaglutide s a prescribed drug that is used in people with type 2 diabetes. It is given as an injection under your skin and could be prescribed off-label for weight loss. However, the drug is not approved by Food and Drug Administration (FDA) for weight loss.

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The active ingredient in this is semaglutide, which belongs to the class of drugs called glucagon-like peptide-1 or GLP-1 receptor agonists. This is what helps stimulate pancreas to release insulin, prevents, cravings and hunger pangs and prevents increase in blood sugar. It basically mimics the action of naturally produced hormones GLP-1 by activating GLP-1 receptors to achieve these results.

However, it does not come without any side effects. They can include nausea, stomach pain, constipation, thyroid cancer, and more.

But, what if we tell you that you can try these foods which mimic the results of Ozempic, without these above mentioned side effects?

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Filling Foods

These foods are called filling foods, that make you feel full and thus controls your cravings. These are foods high in protein, fiber, and healthy fats which can trigger the release of GLP-1 hormones and other satiety-enhancing effects. Another reason to consider it? These are cheaper than the medications and do not have the unwanted side effects.

Foods that mimic Ozempic effects

Oats: They are rich in soluble fiber called beta-glucan. This can delay gastric emptying and promote feelings of fullness. As per a study published in Current Nutrition Reports, the beta-glucan increases satiety and reduces energy intake by enhancing GLP-1 secretion.

Studies also show that oats can help lower body weigh and harmful LDL- cholesterol levels.

Barley: This also contains beta-glucan, so the effects remain same. Furthermore, the journal Nutrients reported that barley lowered a hunger hormone called leptin.

Legumes, beans, lentils, chickpeas: In one study that included more than 15,000 U.S. adults published in the journal Nutrients found that legume intake was inversely associated with weight gain over the 10-year study period. Adults in the study with moderate to high intakes gained substantially less weight over the past decade than those reporting no legume intake.

Eggs: A study published in Nutrition Research reported that those who had eggs for breakfast reduced overall caloric consumption for the entire day.

Greek Yogurt: It is a healthy, must-have in your diet as it helps you stay fuller longer and also helps with your gut health. Studies suggest that the protein coupled with probiotics enhances satiety and impacts your appetite-regulating hormones to keep your hunger and cravings in check.

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Avocado: They are rich in monounsaturated and polyunsaturated fats, which are considered heart healthy. Avocados are also rich in dietary fiber. A medium-sized avocado has 10 grams of fiber, or more than half the fiber you need in a day. The high fat and fiber content of avocados leads to slower digestion, lower blood sugar and insulin levels and elevates hormones levels that trigger fullness.

Fish: The long-chain omega-3 fatty acids in fish along with the high-quality protein help down-regulate your hunger and appetite.

Drinking a sugary beverage every day may be linked to a significantly higher risk of stomach cancer, according to a new study that researchers described as the first of its kind.

The study found that people who consumed at least one sugar-sweetened beverage everyday had 2.45 times the risk of developing gastric cancer compared with those who consumed fewer drinks in a month.

The findings were based on data obtained from 112,284 participants enrolled in the Nurses' Health Study and Health Professionals Follow-Up Study. Over the follow-up period, 278 participants developed gastric cancer.

Researchers from Mass General Brigham Cancer Institute and other institutions published their findings in Gastro Hep Advances.

Daily Sugary Drinks Linked To Higher Stomach Cancer Risk

The researchers examined participants' intake of sugar-sweetened beverages, including regular soft drinks, punch, lemonade and sports drinks.

After accounting for other potential risk factors, people who drank at least one serving of these beverages every day had a 2.45-fold higher risk of gastric cancer than those who consumed them less than once a month.

The association was even stronger among women in the Nurses' Health Study. Women who consumed more than one sugary drink a day had a 3.04-fold higher risk of stomach cancer compared with women who rarely consumed them. The study did not find a similar association between artificially sweetened beverages and gastric cancer.

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Researchers Think Sugar And Fructose Are Possible Factors

The researchers also looked at participants' intake of fructose, a type of sugar commonly found in sweetened beverages. Higher fructose consumption was associated with a greater incidence of gastric cancer, although the study could not establish exactly why.

Excessive sugar consumption can contribute to several metabolic changes, including weight gain and inflammation, which are being investigated as possible pathways connecting sugary drinks with cancer. However, the researchers stressed that the biological mechanism behind the association is still not established.

Senior author Andrew T. Chan, a gastroenterologist and epidemiologist at Mass General Brigham, said the study addresses an area that has received relatively little attention.

“This is the first study to demonstrate an association between sugar-sweetened beverage intake and gastric cancer in a U.S. population.” Chan noted that stomach cancer remains a major global health burden and is the fifth leading cause of cancer death worldwide.

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H. Pylori Infection Maybe A Common Denominator

The researchers also considered Helicobacter pylori, or H. pylori, a bacterium and one of the most common risk factors for stomach cancer. Among a smaller group of 940 participants for whom information about H. pylori was available, more than one-third showed evidence of infection. However, researchers did not find a clear relationship between sugary-drink consumption and H. pylori infection.

This suggests that the association between sugary beverages and stomach cancer may not simply be explained by sugary drinks increasing the likelihood of H. pylori infection. More research is needed to understand the connection.

Study Does Not Prove Sugary Drinks Cause Cancer

The study was observational, meaning it identified an association but could not establish that consuming sugary drinks directly causes stomach cancer.

Researchers also pointed to several limitations, including limited information about H. pylori infection and family history of stomach cancer. Most participants were also white, which could limit how broadly the findings can be applied to other populations.

Many people think that controlling blood sugar is just about avoiding sugary foods or cutting back on carbohydrates. Sure, what you eat is important but so is when you eat, especially if you have diabetes, prediabetes or insulin resistance.

Why Morning May Be A Better Time To Eat

Your body has an internal clock called the circadian rhythm. And, this impacts your sleep, digestion, hormone release and how your body metabolises energy. The stomach, intestine, liver, pancreas, muscles and fat tissue all work in coordination with this rhythm. In simple terms, the body is generally more prepared to digest and use food during the earlier part of the day.

Hormones also follow a daily pattern. Cortisol, for instance, is naturally more active in the morning, while growth hormone has greater activity at night and in the early hours of the day. Since the body is metabolically more active in the morning, it is often able to handle glucose and protein more efficiently at this time.

This is why having a balanced breakfast at a reasonable time, preferably before 9 am where possible, can be helpful for glycaemic control. It does not mean that breakfast has to be large or heavy. It means that the first meal of the day should be nutritious and should not be delayed unnecessarily.

Also read: Why Sustainable Weight Loss Requires More Than Cutting Calories?

How Skipping Breakfast Can Affect Blood Sugar

Eating early also prevents the long gap without food that can lead to tiredness, excessive hunger and overeating later in the day. By not eating breakfast, a person may be starving by lunchtime and may eat larger portions or foods high in refined carbohydrates. It can cause larger fluctuations in blood sugar.

Those with diabetes who are on insulin or other glucose-lowering medications in particular should eat regular meals. Skipping or delaying food can sometimes lead to hypoglycaemia, or low blood sugar. So, this may cause sweating, shakiness, dizziness, weakness or sudden hunger. In response, a person may overeat, which can then lead to a sharp rise in blood sugar and make overall control more difficult.

Also read: Study Links Lower Protein Intake To Healthy Ageing; Expert Explains Who Should & Shouldn't Cut Back

Should Dinner Be Your Lightest Meal?

The old saying, “Eat breakfast like a king, lunch like a prince and dinner like a pauper,” still has relevance. It does not mean overeating at breakfast. Rather, it reminds us not to make dinner the heaviest meal of the day, especially when it is eaten late.

A good breakfast can include protein, fibre and a moderate amount of carbohydrates. Eggs, curd, paneer, dal, sprouts, vegetables, nuts and whole grains are practical options. Timely eating, along with balanced meals, regular activity, prescribed medicines and medical follow up, can go a long way in improving blood sugar control.

The mukbangs, it a giant burrito in 5 bites, rock–paper–scissors “run and eat” challenge may look like harmless fun on Instagram, but medically, it’s a messy combination of speed, adrenaline and food. Your body simply isn’t built to sprint one second and swallow food the next, and that’s exactly why doctors are raising alarms.

When Running And Eating Collide

When you suddenly take off running, your system shifts into “performance mode.” Blood flow is pushed toward your muscles, your breathing gets heavier, and your heart rate shoots up. In that state, the body is not prioritising digestion, it’s prioritising oxygen and movement. If you try to eat immediately afterwards, your swallowing reflex is out of sync, your breathing is irregular, and your diaphragm is still working overtime. That makes choking far more likely than people realise, even with small bites.

What Happens To Your Digestion After Intense Exercise

Then there’s the digestive side. Eating right after a sprint forces the stomach to start working while the body is still in high-alert mode. This can lead to sudden acidity, cramps, indigestion, or even vomiting. Some people experience a sharp head rush or dizziness because the nervous system gets confused between “cool down” and “start digesting.” It’s a physiologically chaotic moment and food doesn’t belong in it.

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Another concern is behavioural. These challenges make speed-eating and chaotic eating patterns look entertaining. Young people often imitate trends without understanding the risks, and this normalises the idea that food is something to be shoved in quickly or eaten competitively. Over time, this can dull the body’s natural hunger and fullness cues.

The Social Media Trend May Be Fun, But Your Body Pays The Price

By Dr Chetan Kalal, DM Hepatologist and Liver Transplant Specialist, Saifee Hospital, Mumbai