Weight Loss Tips & Natural Ozempic Alternatives

Ozempic and other GLP-1 medications have taken the weight loss world by storm. Roughly one in eight US adults has tried them, and about 6% take them currently.¹

This isn’t too surprising. After all, Ozempic and other GLP-1 meds boast benefits for weight loss, diabetes, and even heart health. But they do have their flaws. For one, price—a one-month supply runs about $1,000 without insurance. And like most drugs, they come with a long list of side effects.

This has left weight loss seekers looking for natural alternatives to Ozempic. The good news? Many foods and supplements show promising weight loss benefits—without the hefty price tag.

Whether you tried Ozempic and couldn’t stomach the side effects or looked into it and got a major case of sticker shock, this article is for you. We’ll cover natural Ozempic alternatives that help support weight loss.

How Does Ozempic Help With Weight Loss?

Ozempic (semaglutide) belongs to a class of drugs called GLP-1 agonists. These medications mimic a hormone your body makes naturally called GLP-1 (glucagon-like peptide-1). And the GLP-1 hormone plays a big role in blood sugar control and appetite regulation.

Here’s how it works. GLP-1 slows down digestion and helps you feel full longer. But it works on the appetite and satiety parts of your brain too. It reduces the hunger hormone ghrelin, which can help curb cravings. It also increases insulin and helps keep your blood sugar steady. Pretty impressive, eh?

GLP-1 medications bind to GLP-1 receptors to mimic the effects of the hormone. The result? People who take Ozempic and other GLP-1 meds often eat less and lose weight faster.

Sounds great, right? But there are downsides. About half of GLP-1 users deal with gastrointestinal side effects like nausea and vomiting.² Not to mention that most people regain weight once they stop taking these drugs. Also, let’s not forget the high price tag.

Luckily, there are ways to boost GLP-1 and support weight loss naturally. Certain foods, lifestyle habits, and supplements can all make a difference. These can be a good option for people who have concerns about Ozempic due to safety or cost. Or for those who prefer a more holistic approach to weight loss.

Natural Ways to Boost GLP-1

Here are a few diet and lifestyle shifts that can mimic the effects of weight loss drugs like Ozempic and promote long-term success:

Fill up on fiber

A woman holding a bowl of blueberries. Learn how detox fruits and vegetables can support weight loss and restore health in Orland Park, IL. These Ozempic alternatives from a holistic doctor aim to keep you full while nourishing your body.

Want to calm cravings and promote satiety? Then eat more fiber-rich foods. Fiber slows digestion and increases the secretion of GLP-1.³ This can help you feel full longer and quiet “food noise,” so you’re less likely to overeat.

Also, research shows people who consume more fiber, especially fruits and veggies, lose more weight.⁴

High-fiber foods to add to the rotation include:

Whole grains like brown rice, oats & quinoa
Beans, lentils & other legumes
Fruits, especially berries, pears, apples, & bananas
Vegetables – all kinds, but especially leafy greens & cruciferous veggies
Chia seeds & flaxseed
Avocados

Prioritize protein

A plate of health food that includes protein, vegetables, and healthy fats. Find out how Shape Reclaimed in the Chicago area supports healthy weight loss goals. Contact a functional medicine doctor in Orland Park, IL to get started.

Apparently, protein does way more than build muscle—it also supports weight loss. Studies show that protein-rich meals trigger the release of GLP-1 more than carb-heavy ones.⁵ Translation? Adding more protein to your plate may help you feel full longer.

High-protein diets are linked to weight loss and lower levels of the hunger hormone ghrelin.⁶ For a natural GLP-1 boost, eat more protein-packed foods like:

Lean meats (e.g., chicken, turkey, grass-fed beef)
Fish & seafood like salmon, tuna, or shrimp
Eggs
Plant-based proteins like lentils, chickpeas & tofu
Nuts & seeds
Greek yogurt
Cottage cheese

Eating more of these foods can reduce cravings and make weight loss easier—no pricey prescriptions needed.

Move your body

Surprisingly, exercise not only burns calories—it helps regulate appetite too. Research shows that moderate to high-intensity workouts increase GLP-1 and lower ghrelin.⁷ Additionally, exercise reduces the stress hormone cortisol, which can trigger cravings for sugary and fatty foods.^8,9

A woman running outside in red sneakers. A holistic doctor in Chicago, IL, can show you the best diet and exercises for healthy weight loss. Restore health and step away from the standard American diet with help from a functional medicine doctor.

Moving regularly can help keep these hormones in check—and make it easier to avoid mindless snacking. Specifically, some of the best workouts for appetite control are:

HIIT (high-intensity interval training)
Cycling
Running
Swimming
Kickboxing

But really, anything that gets your heart pumping will work! For the best results, aim for a mix of strength and cardio. Not only will you boost GLP-1 naturally, but you’ll also feel stronger and more energized.

5 Natural Weight Loss Alternatives to Ozempic

Many herbs and supplements recommended by functional medicine doctors can also help with weight management. Surprisingly, these supplements are not only less expensive than GLP-1 meds, but they’re also ideal for those who prefer a natural approach.

Some of the most popular natural Ozempic alternatives include:

Berberine

Berberine is a compound found in many plants like goldenseal and barberry. And it’s been dubbed “nature’s Ozempic.” Particularly because research shows it can lower blood glucose levels and improve insulin sensitivity, much like GLP-1 drugs.¹⁰

While some studies suggest Berberine may promote weight loss, research is still in its infancy.¹¹ But since it’s a safe, well-tolerated option, it may be worth trying.

Psyllium

Psyllium husks are best known as the key ingredient in Metamucil— the fiber supplement people take to poop. But psyllium may also help with weight loss. Referred to as “poor man’s Ozempic,” psyllium swells in your gut. Overall, this slows digestion and increases the sensation of fullness, which can cause you to eat less.

Research shows people who eat more fiber tend to lose more weight.¹² Since psyllium is an easy way to up your fiber intake, it may help you slim down. Just be sure to take it with plenty of water. Otherwise, it could lead to bloating or constipation.

Curcumin

Curcumin is the main compound in turmeric—and the one that gives the spice its golden hue. It has potent anti-inflammatory benefits that may help with weight management.

Research shows curcumin increases GLP-1, lowers blood glucose, and improves insulin sensitivity.^13,14 Evidently, one scientific review even found that curcumin supplements may help reduce body weight, body fat, BMI, and waist-to-hip ratio.¹⁵

Green tea extract

Green tea contains a powerful antioxidant called epigallocatechin gallate (EGCG). And research shows this compound may help with weight loss.

One study found that people who took green tea extract for 12 weeks lost significantly more weight than those on a placebo.¹⁶ They also saw bigger improvements in BMI and waist-to-hip ratio. Researchers believe EGCG supports weight loss by reducing the hunger hormone ghrelin. Consequently, this can help curb cravings and prevent overeating.

Resveratrol

Resveratrol is a polyphenol found in grapes, blueberries, pomegranates, cocoa, and red wine. And studies suggest its antioxidant benefits may come in handy for weight loss. One review found that resveratrol supplements may help reduce body weight, BMI, and waist circumference.¹⁷

That said, the evidence is mixed, so more research is needed. Still, with its antioxidant and anti-inflammatory benefits, taking a resveratrol supplement can’t hurt.

Take Back Control of Your Weight With Shape ReClaimed in Orland Park, IL

The natural Ozempic alternatives covered above may help increase GLP-1 and support weight loss. But for results to stick, supplements aren’t enough.

Generally, sustainable weight loss takes more than a quick fix. It requires a lifestyle and mindset shift that involves:

Changing your relationship with food
Retraining your taste buds to crave nourishing meals
Fueling your body with real, whole foods

Markedly, that’s exactly what the Shape ReClaimed program does. This healthy transformation plan helps you reset your cravings and achieve lasting weight loss—without extreme dieting. And at Anchored in Health, our holistic doctor can guide you through the process.

So, if you live in the Chicago area and are ready to take back control of your weight, follow these steps:

Firstly, feel free to contact us with any questions you may have.
Then, schedule your first Shape ReClaimed visit with our holistic doctor.
Finally, experience how this healthy lifestyle makeover can transform your body!

Other Wellness Services Offered at Anchored in Health in Orland Park, IL

Anchored in Health is proud to offer a wide range of services to support your health and well-being. This includes chiropractic care, acupuncture, massage therapy, and functional medicine. Additionally, we also provide genetic testing, thermography, and vibrant wellness testing to help you understand your body better.

Sources

1-4: Weight Loss Sources

5-8: Weight Loss Sources

9-12: Weight Loss Sources

13-17: Weight Loss Sources

Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. The content is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider with any questions you may have regarding your health or a medical condition.

Reading this blog does not establish a doctor-patient relationship between you and Anchored In Health or any of its practitioners. Reliance on any information provided in this blog is solely at your own risk.