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.

In modern days, people are choosing vegan alternatives for sources of protein rather than dairy products.

Paneer and tofu are both foods sold in white blocks that can be added to dishes spanning many Asian cuisines. The production of both foods involves curdling and pressing. Each has a mild taste on its own yet absorbs the flavours of its marinades.

Paneer is made by curdling hot milk with an acidic substance like lemon juice, vinegar, or curd, whereas tofu is made from soy and does not contain animal-based ingredients.

However, scientists say tofu is a superior, lower-calorie, and cholesterol-free alternative to paneer for weight management, offering 75 percent less fat and higher iron.

Here is why:

Heart Health

Coronary artery disease, which is caused by plaque build-up up and inflammation in the blood vessels, is one of the leading causes of heart attacks and strokes in the country. However, eating tofu can reduce chances of developing coronary artery disease.

Unlike other dairy sources of protein, tofu is low in saturated fat and significantly lowers the risk of bad cholesterol, which is a leading factor for heart problems.

Prevents Chronic Diseases

It contains antioxidants that prevent cells from damage that can lead to cancer. Research suggests that regular intake may reduce chances of breast, prostate and colon cancer.

Maintains Bone Health

Isoflavones in tofu may reduce bone breakdown, particularly in postmenopausal women who are more prone to osteoporosis.

Rich In Nutrients A detailed nutrient comparison reveals that 100 grams of tofu has only about 70–80 calories and around eight grams of protein. Paneer, in comparison, has roughly 265–300 calories and 12–15 grams of saturated fat per 100 grams.

Vegan Alternative Tofu is a lighter, plant-based alternative suitable for those seeking better heart health, weight control, or a vegan diet.

Being dairy-free, it is suitable for vegans, lactose-intolerant individuals, and those who avoid animal-based foods for ethical, health, or religious reasons.

Diverse Dishes

While morning sun beams are said to be a productive and a consistent start to the day, evening workouts are known for reducing stress after a monotonous routine.

But while experts have dividing views on which time is better for a session, research shows that both have their own benefits.

Here’s why getting a quick workout done before work is good for you:

1. Improve Cognitive Function And Productivity

Morning exercises also stimulates the release of neurotransmitters like dopamine (feel-good) and norepinephrine (fight-to flight), increasing blood flow which keeps you attentive throughout the day.

2.) Reduced Muscle And Joint Stiffness

Seated knee extensions, hamstring stretches and mini squats ease inflammation in knees and joints, which further improves mobility.

3.) Boost Metabolism and Positive food choices

By utilising store fat as fuel, exercising in the early hours stabilizes blood sugar and reduces cravings for unhealthy food. Workouts also allow muscles to absorb glucose from the blood preventing spikes after breakfast and during the day, preventing the development of Type-2 diabetes in the future.

4.) Positive Psychological Impact

You will feel a sense of accomplishment and achievement before starting the day which can boost overall brain health.

However, evening workouts also have many advantages including:

1.) Enhanced Physical Performance

This leverages the body's natural circadian rhythm in the evening which increases flexibility, strength and potentially allows for more vigorous workouts.

Research shows that individuals may take up to 20 percent longer to reach exhaustion, allowing time for heavy weightlifting and intense cardio effective for weight loss.

2.) Promotes Better Sleep

Exercising in the evening, improves blood vessel elasticity and reduce vascular resistance that overall helps to regulate cardiovascular health.

Consistent evening exercise stabilises heart health, experts observe that workouts can keep blood pressure lower for up to 24 hours.

3.) Increased Calorie Burn

In the evening, the body is better able to absorb and transport oxygen to active muscles leading to improved energy during exercise.

4.) Appetite Regulation

High-intensity evening exercises can reduce levels of ghrelin, the hormone that triggers hunger, which manages calories and regulates appetite.

AI-generated videos with deep, dramatic voiceovers are flooding TikTok and Instagram, promising that a spoonful of chia seeds in water can fix digestion, melt fat and transform gut health almost overnight. The clips look slick, confident and science-backed. But experts say this latest wellness trend needs a reality check.

The chia seed challenge and the social media hype

The so-called chia seed challenge has exploded online, with millions of views across platforms. Health and wellbeing influencers, along with AI creators, are pushing the tiny seeds as a cure-all for weight loss and bloating. While chia seeds are not new to nutrition science, dieticians and media experts warn that social media often stretches the truth.

With so much content out there, it has become harder to tell what is genuine health advice and what is exaggerated clickbait.

What exactly are chia seeds?

Chia seeds come from the flowering plant Salvia hispanica, which resembles lavender. Native to Mexico, chia was a staple in the Aztec diet and has since been introduced to parts of Australia, including the Northern Territory, Queensland and Western Australia’s Ord Valley in the Kimberley.

They are commonly added to smoothies, overnight oats, puddings and even homemade jams. Found in supermarket health aisles, chia seeds can be black or white, with no nutritional difference between the two.

Are chia seeds actually good for you?

Amelia Harray, a dietician at the University of Western Australia, told ABC News, chia seeds deserve their reputation as a nutritious food, just not the miracle status social media gives them.

“Like lots of nuts and seeds, chia seeds are absolutely superfoods,” Dr Harray said. “They are about 24 per cent protein and they are a complete protein source, meaning they contain all nine essential amino acids.”

Chia seeds are also high in fibre, around 33 per cent, including both soluble and insoluble fiber. According to Dr Harray, fibre supports gut health, helps lower cholesterol and keeps you feeling full for longer.

However, she warned against suddenly consuming large amounts. “If someone has a very low-fiber diet and then starts eating lots of chia seeds, they might experience bloating or abdominal cramps,” she said.

Read: Superfood Chia Seeds Can Also Be Risky For Some, Know Who They Are

Do you need to soak chia seeds first?

One popular claim online is that chia seeds must be soaked to “activate” their benefits. Dr Harray says that is not true.

“We know you do not need to soak chia seeds to get the nutritional benefits,” she said. “That idea is not supported by evidence.”

Chia seeds can be eaten soaked or unsoaked, sprinkled over yoghurt or cereal. When soaked, they form a gel, which some people find easier on digestion. Dr Harray does caution against eating dry chia seeds by the spoonful, as they can swell and become a choking risk.

Why you should question viral health videos

Tama Leaver, a professor of internet studies at Curtin University, says the chia trend is part of what he calls the “wellness loop.”

“Some creators stick close to health advice, but others push it as a miracle cure,” Professor Leaver said. “That exaggeration is how they get clicks and make money.”

He added that AI-generated videos make it even harder to trust what you see. “We cannot take anything at face value,” he said, urging users to check who is behind the content and whether claims are backed by real evidence.

In short, chia seeds can be a healthy addition to your diet. Just do not believe every booming AI voice that promises they will change your life overnight.