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.

Also Read: Ozempic Stomach: Why Ozempic Consumers Are Suing This Popular Weigh-loss Drug For 2 Billion Over Stomach Paralysis

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?

Also Read: Ozempic Vulva To Ozempic Smell – Unexpected Ways Of Weight Loss Jabs Change Your Body

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.

Also Read: Mounjaro Price Hike: Here's All That You Need To Know About This Weightloss Drug

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.

Sugary drinks are a very soothing option in summer, but come with several health-related issues like diabetes, fatty liver, and heart disease, to name a few. And now this list is getting a new addition, as a new study claims that sugary beverages can cause brain aging. This research is linked to the Framingham Heart Study.

As the Indian summer is in full sway, the demand for cold sugary drinks is also rising along with it. During the hot summer, people use these beverages as cooling drinks, and consumption also goes through the roof.

What Did The Study Find?

The researchers from the Boston University School of Medicine studied participants in the Framingham Heart Study Offspring and the Third Generation Study. The research was done on the possible impacts that sugar-sweetened beverages (SSBs) and artificially sweetened beverages (ASBs) have on the brain.

The study finds that consuming a large amount of sugary drinks was associated with a smaller total size of the brain and reduced volume of the hippocampus, which is a critical region in the brain essential for learning and memory.

The research points out that consuming too many sugary drinks can lead to inflammation, poor blood vessel function, and high blood sugar, which in turn might harm the brain.

Which Drinks Are Considered As Sugary Drinks?

Sugary drinks or sugar-sweetened beverages (SSBs) are drinks that are added with sugar, sweeteners, or syrups. Some of the common sugary beverages are carbonated soft drinks, energy or sports drinks, and fruit-flavored drinks.

How to Cut Back on Sugary Drinks

Sugary drinks can feel addictive. If you find yourself hooked, try to slowly reduce how much you drink, just like you would with alcohol or tobacco. It helps to plan ahead for when you usually crave a soda.

You can start by mixing plain sparkling water with an equal amount of fruit juice or soda. Then, week by week, slowly reduce the amount of the sugary drink until you're mostly just drinking sparkling water. If it helps, add a little lemon or lime juice for flavor. Make this your new habit.

The data from the Centers for Disease Control and Prevention (CDC) shows that almost half the population of the United States has high blood pressure, numbering around 119.9 million people, who are suffering from this disease. The data also reveals that over 660,000 deaths occur every year. Thus, keeping your blood pressure under check is a necessity, and beetroot, along with some leafy greens, can help you in this.

A recent study conducted by the University of Exeter found that drinking beetroot juice twice daily can help lower blood pressure in older adults in just a fortnight. The findings of this study were published in the journal Free Radical Biology and Medicine.

The study was conducted with 75 volunteers from different age groups. They belong to the age bracket of 30s to 60s and 70s. The researchers asked each person to complete two separate two-week trials. In one of the two weeks, they were given nitrate-rich beetroot juice, and in the other week, it changed to a placebo version with the nitrate removed.

Benefits Of Drinking Beetroot Juice

• Beetroot is naturally high in nitrates, which the body converts into nitric oxide. This compound relaxes and widens blood vessels, improving circulation and reducing blood pressure.

• Beetroot juice contains betalains, natural pigments with anti-inflammatory properties.

• Beetroot contains iron, an essential component of red blood cells, which helps transport oxygen throughout the body. Low iron levels can lead to iron deficiency anemia, resulting in symptoms such as fatigue, dizziness, and shortness of breath.

• Beetroot juice may help manage nonalcoholic fatty liver disease (NAFLD).

Benefits Of Adding Spinach to Your Diet

• The potassium in spinach helps relax blood vessels, leading to lower blood pressure. Spinach is also high in magnesium and folate, which support the production of nitric oxide—a molecule that dilates blood vessels and promotes better circulation.

• Spinach provides a significant amount of vitamins and minerals with minimal calories. This makes it an ideal food for those looking to maintain a healthy weight while getting ample nutrients.

• Spinach is rich in antioxidants such as beta-carotene and lutein, which protect against cell damage caused by free radicals.

• Spinach is high in fiber, with about 2 grams per serving. Insoluble fiber helps improve digestion by adding bulk to stools and preventing constipation.

• The lutein and zeaxanthin in spinach, antioxidants related to vitamin A, help protect the eyes from sun damage and age-related disorders like cataracts and macular degeneration.

• Spinach is an excellent plant-based source of iron, essential for producing haemoglobin in red blood cells. This helps prevent iron-deficiency anemia, which can cause fatigue.

Summer brings not just a temperature change, but also a change in energy. Ayurveda, the ancient Indian study of life and health, says that each season has its main dosha, or bio-energetic force. Summer is the time of Pitta — the dosha ruled by the elements of fire and water. Dr Mandeep Singh Basu, Director, Jagat Pharma, in an interview with Health and Me, listed some of the best desi foods that can help you beat the heat and stay hydrated even in peak summer.

In summer, the goal is to favour sheeta (cooling), laghu (light), and snigdha (mildly unctuous) foods. They balance Pitta's hot, furious, and acute qualities. In Ayurveda, there are six tastes: sweet, sour, salty, pungent, bitter, and astringent. All six tastes have a relationship with Pitta. Sweet, bitter, and astringent are the flavours of summer.

Let us look at the superfoods of summer from this viewpoint.

Coconut Water

The most famous summer drink in Ayurveda is probably coconut water. It is categorised as a tridoshic drink. It balances all three doshas but is highly prized for its capacity to soothe Pitta and restore ojas, the vital essence of immunity and vigour. Coconut water is packed with natural electrolytes, potassium, magnesium, and sodium, replenishing what perspiration leaves behind.

Drink fresh tender coconut water in the mid-morning or as an afternoon refresher. Do not drink it cold from the refrigerator. Room temperature or slightly cool coconut water is recommended for the best absorption.

Cucumber

More than 95% of a cucumber is water, and it is known for its cooling energy, which Ayurveda has long understood. It cools internal heat, soothes irritated digestive tissue, and improves renal function, all of which are important in summer when the body is under heat stress.

Modern nutritionists would say that cucumber is also a source of silica for skin health, vitamin K, and antioxidants like cucurbitacins. But in Ayurveda, its Pitta-shamaka (Pitta-pacifying) quality is most appreciated — it literally cools the gut, the blood, and the skin from the inside out.

Have cucumber slices with a pinch of rock salt (sendha namak) and fresh mint. Mix it into raita with cooling coriander and cumin. According to Ayurveda, you should not consume cucumber at night as it may slow digestion.

Watermelon

Tarbuj is known for its sweet, cooling, and hydrating nature. One of the most generous gifts of summer is watermelon, a fruit that contains approximately 92% water and is a source of lycopene, a potent antioxidant that helps protect against UV damage. Watermelon is a natural Pitta pacifier and a mild urinary tract detoxifier in Ayurveda.

It is classed as sheeta virya (cold potency) and is considered helpful for burning sensations in the body, such as heartburn, skin redness, and excessive thirst. The seeds, which are generally discarded, are treasured in Ayurveda. They are dried, powdered, and consumed as a kidney tonic.

Eat watermelon on its own. It is best eaten alone in the late morning. Ayurveda also recommends against pairing watermelon with dairy, cereals, or other fruits because it digests best alone. A squeeze of lime and a pinch of black salt may be added for flavour.

Mint

Ayurvedic Quality: Cool, light, pungent in taste but cooling in effect.

Mint is one of Ayurveda's most fascinating paradoxes — it tastes pungent (which would ordinarily aggravate Pitta), but its virya, or post-digestive potency, is deeply cooling. This makes it uniquely suited for summer use. It stimulates digestion without generating heat, relieves nausea, clears the respiratory tract, and cools the mind. Modern science confirms that its menthol content activates cold-sensing receptors in the body, creating a genuine cooling sensation.

You can consume mint in the form of freshly brewed mint tea (cooled to room temperature), blend it into chutneys with coriander and coconut, or add it to cooling drinks like aam panna or shikanji. Mint-infused water kept in a clay pot (matka) is a classic Ayurvedic cooling remedy.

Amla (Indian Gooseberry)

Amla is one of the most remarkable foods in the Ayurvedic pharmacopoeia. Its virya is cooling, meaning it has a unique ability to soothe rather than inflame, even though it is sour — a taste that normally aggravates Pitta. It is the main constituent in two of the most revered Ayurvedic formulations, Chyawanprash and Triphala.

Amla is the richest natural source of vitamin C among fruits, containing about 600–700 mg per 100 grams. A large proportion of this vitamin C is heat-stable because tannins in the berry protect it during digestion and cooking. It safeguards the liver, enhances skin clarity, and bolsters immunity — all of which are challenged by the demands of summer.