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.

Russian President Vladimir Putin is in India for a two-day trip. His visit in India is not just important for the summit the two countries are going to hold, but it has also sparked curiosity among many around his fitness regime, especially at the age of 73.

As per reports, his routine is based more on consistency than intensity. Putin is known for his discipline and is known for the variety of sports and workouts he indulges in. He is also a long time judo practitioner, and also enjoys horse riding, skiing, and ice hockey.

As much as he is in love with sports, he also ensures to keep up with his diet, which, according to reports, is high in protein and low in sugar. This supports muscle recovery and energy. His diet is often referenced in Russian state media and remains one of the few recurring details about his health routine.

What Is Putin's Diet Like?

Russia Beyond reports that Putin keeps his physique in shape by sticking to a clean, fairly simple diet, even though he does enjoy the occasional treat. His mornings are usually quite routine: a bowl of porridge, some tvorog, a Russian-style cottage cheese with a bit of honey, and a couple of raw quail eggs, which he reportedly drinks straight.

Putin is also known to enjoy a drink made with beetroot and horseradish juice, a mix loaded with vitamins and iron.

He is not someone who craves sweets, so apart from honey, the only dessert he occasionally enjoys is ice cream. In interviews with Russian journalists, he has mentioned that he likes rice and buckwheat but is not a fan of oats. Vegetables, however, are a constant in his meals. He likes having a simple salad with tomatoes and cucumbers, and when choosing between fish and meat, he usually prefers fish, though he enjoys lamb as well.

His daily routine often dictates his eating habits. In the afternoon, he usually has some fruit or a glass of kefir and tends to skip dinner altogether. When he travels, he does try local dishes but keeps the portions small.

“I don’t have much time for food,” he once said in an interview. "I like vegetables: Tomatoes, cucumbers, salad. In the morning - porridge, cottage cheese, honey. If there’s a choice between meat and fish - I prefer fish, I also like lamb,” he said.

Is Putin Eating A Balanced Diet?

From a nutritional perspective, Putin’s choice of a high-protein, no-frills breakfast is exactly what many experts recommend. Meals rich in protein keep you full for longer, help curb cravings, prevent blood sugar spikes, and support steady energy levels through the day.

Research shows that protein-heavy, low-sugar breakfasts increase fullness hormones like PYY and GLP-1 far more than carb-loaded morning meals, making appetite control easier and more effective.

His habit of opting for a light snack in the evening and skipping dinner also aligns with studies that link early, low-calorie eating patterns to better weight management and improved cognitive health.

Combined with cottage cheese, eggs, and a disciplined fitness routine, Putin’s daily habits help him maintain a muscular build and stable energy levels even with a demanding schedule.

While orange juice is a simple part of breakfast for most people, new research shows that this everyday drink may influence the body far more than we once thought. A recent study reports that drinking orange juice regularly can alter how thousands of genes in our immune cells behave. Many of these genes play roles in controlling blood pressure, easing inflammation and managing the way our bodies handle sugar. These are key functions that support long term heart health.

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Orange Juice Immune Cell: Orange Juice Found To Affect Genes In Immune Cells

For anyone thinking about staying healthy as they grow older, new findings suggest that one daily glass of a particular drink may lower the risk of several problems. A recent study indicates that a daily serving of orange juice can even reprogramme certain genes. David C. Gaze, Senior Lecturer in Chemical Pathology at the University of Westminster, wrote in The Conversation about the changes that take place inside the body after regular orange juice consumption, drawing on evidence from earlier studies.

Orange Juice Immune Cell: Decline In Genes Associated With Inflammation And Blood Pressure

In the study, adults drank 500 ml of pure pasteurised orange juice each day for two months. After sixty days, genes linked to inflammation such as NAMPT, IL6, IL1B and NLRP3, which tend to switch on during stress, were found to be less active. The SGK1 gene, involved in how the kidneys hold on to sodium, also showed reduced activity. These results fit with older research showing that regular orange juice intake can bring down blood pressure in young adults.

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The researchers believe these findings show that orange juice creates small yet meaningful adjustments in the body’s control systems, encouraging blood vessels to relax, lowering inflammation and supporting heart health.

The flavonoid hesperidin in oranges is known for its antioxidant and anti inflammatory effects. The new research adds to this by showing that processes related to blood pressure, cholesterol balance and sugar handling are also influenced by this natural compound.

Body composition appears to shape the response too. Genes connected to fat metabolism changed more in people who were overweight, while inflammation related genes shifted more in leaner volunteers.

Orange Juice Immune Cell: May Reduce Insulin Resistance And Cholesterol

A review of fifteen controlled studies involving 639 people found that regular orange juice intake may lower insulin resistance and LDL cholesterol. Insulin resistance is a major warning sign for pre diabetes, while raised cholesterol increases the chance of heart disease.

In another study with overweight participants, several weeks of daily orange juice slightly lowered systolic blood pressure and raised HDL, the type of cholesterol considered beneficial. These shifts may appear small, yet their effect on cardiovascular health can build over time.

In people with metabolic syndrome, orange juice was shown to improve endothelial function, which refers to the ability of blood vessels to widen and relax. Better endothelial function is tied to a lower chance of heart attack.

Although not every study reported major changes in HDL or triglycerides, the overall pattern suggests that orange juice helps reduce inflammation, supports smoother blood flow and improves key markers linked to heart disease.

Fitness and nutrition coach Raj Ganpath, who has spent nearly two decades helping people rethink how they eat, posted a blunt reminder on Instagram. He called out the growing trend of dressing up regular comfort foods as “healthy” and urged people to stop falling for labels that sound nutritious but mean very little in reality. His message was simple: Eat foods because you enjoy them, not because they are disguised as something they are not.

Pseudo Healthy Food: A Paneer Sandwich, Spinach Dip, And More

Raj began with some of the most common examples. Many people assume that if a dish contains paneer or spinach, it instantly becomes a health food. He pointed out that a paneer tikka sandwich is still just a sandwich with a few pieces of paneer inside. It is not a protein-rich meal and should not be treated like one. He says that one should eat the sandwich because they enjoy the taste, not because they believe it will help them meet their protein goals.

The same goes for the popular spinach dip. Raj reminded people that most spinach dips are rich, creamy and heavy, with only a tiny amount of spinach mixed in. It is not the same as actually eating your greens. If you enjoy it, that is reason enough to have it. However, it is not the nutritional powerhouse many believe it to be.

A Vegetable Pulao Is Still A Rice Dish

Raj then shifted to dishes that people often assume count as a good serving of vegetables. One of these is the humble vegetable pulao. According to him, the few pieces of vegetables in a pulao cannot replace a fresh, full portion of veggies on your plate. In fact, vegetable pulao is still a dish of rice, which is heavy on carbs.

The idea that banana bread or gobi (cauliflower) paratha can double up as fruit or vegetable intake is equally misleading, he points out. Banana bread is a sweet bread. Gobi paratha is a stuffed paratha. They are both delicious but should be enjoyed for what they truly are. Not as healthy alternatives.

The Truth About Sweets Marketed as Better Choices

Raj also addressed common misconceptions around Indian sweets. People often believe that carrot halwa is healthier because it contains carrots. However, the dish is mostly made of milk, sugar and ghee, with carrots playing only a small part. The same goes for dry fruit laddus. They may be sweetened with dates and dried fruits, but that does not make them low calorie or a replacement for whole fruits.

His takeaway was honest. Enjoy these sweets if you like them, but do not convince yourself that they are guilt free or inherently healthy.

A More Honest Way to Approach Food

Raj wrapped up his message with a reminder that truly healthy foods are usually straightforward. Vegetables are for health. Protein rich foods support strength. Starchy foods bring comfort. Desserts bring joy. According to him, the biggest shortcut to health is to stop looking for shortcuts altogether and simply focus on what your body actually needs.

Note: Health and Me does not encourage or discourage anyone to start or stop eating certain food items. Before making any change in your diet, please consult your doctor or a registered nutritionist. This is a user-generated content and in no means substitutes medical advice.