While Ozempic and similar drugs have become highly in-demand for weight loss, one holistic doctor has shared three foods that she says can be just as effective.
Dr. Taz Bhatia, a board-certified integrative medicine physician based in Atlanta, recently shared the items that she says “mimic Ozempic, Wegovy, Mounjaro, and all the GLP-1 medications” in a TikTok video that already has 24,000 likes.
Avocados
Good news for avocado toast fans.
According to Bhatia, avocados are “high in MCT oil, omega-3 fats, [and] Omega-9 fats.” MCT oil is composed of medium-chain triglycerides (MCTs), which are easier to digest than other fats. Omega-3 and omega-9 are those “healthy fats” you keep hearing about, as they boost your heart health.
But avocados are also great because they’re so dense, so they “keep us full, they prevent us from snacking and from grabbing things that simply spike our blood sugar and add to our belly fat,” she points out.
A July 2022 study suggests that eating one avocado per day favorably affects body weight and belly fat, and other research has shown that avocado eaters were much less likely to be overweight than non-avocado consumers.
Berries
Berries are full of antioxidants, which can help reduce inflammation and improve the “overall oxidation of the body,” according to Bhatia. Then there’s all that fiber, which, again, can keep us “nice and full.”
They are also relatively low in calories and fat compared to other sweet snacks, and contain carbohydrates that help promote a healthy gut.
One 2018 study showed that consuming 600 grams of blackberries daily for one week improved the fat oxidation and insulin sensitivity of overweight or obese men.
Chia seeds
Finally, everyone’s favorite acai bowl ingredient, chia seeds have “lots of fiber [and] lots of healthy fats,” says the doc, keeping us fuller longer.
Just one ounce of chia seeds have 35% of your daily recommended intake of fiber, and since they expand in your stomach, they’re sure to keep you satiated.
Chia seeds are also a great source of calcium, magnesium and antioxidants.
A 2024 study found that eating 30 grams of chia seeds daily for six months led to a significant reduction in waist circumference in overweight adults.
You’ve probably noticed that these three foods have quite a few things in common.
“You see the pattern here,” Bhatia said. “Fiber, fat, protein — all of these things making a difference with how full we are, how much we’re gonna eat.”
It might not be entirely accurate to say that these foods “mimic” Ozempic, which works by imitating the action of a hormone called GLP-1 (glucagon-like peptide-1), which is naturally produced in the body. However, given that this action aids in weight loss primarily by helping you stay fuller longer, these foods can certainly be an effective drug-free alternative.
