Table of Contents
The ‘Oat-Zempic’ trend is the latest diet fad to gain viral status.
The weight loss trick involves drinking an oatmeal mixture twice a day and is said to cause hunger suppressing effects similar to those of Ozempic.
Clips posted on TikTok demonstrating the trend have attracted millions of views, and proponents claim to have lost 10 pounds in just a few weeks.
But experts say the Ozempic effect of foods isn’t limited to oats; There are many ingredients that are known to keep hunger at bay for especially long periods.
This is because they trigger the release of GLP-1, the satiety hormone that is also triggered by injecting Ozempic.
These include foods high in protein, fiber (like oats), or water, registered dietitian Michelle Routhenstein told the WhatsNew2Day. But certain combinations of ingredients will offer the greatest amount of satiety with the fewest calories.
Below are some recommended options.
LENTIL CURRY AND BEAN STEWS
The legume family has a high fiber content, which makes them digest more slowly.
Legumes, which include lentils, beans, and peanuts, are high in fiber and relatively low in calories. They contain soluble fibers, the kind that absorb water, which fills them out, Routhenstein said.
Soluble fibers increase the secretion of a hormone called GLP-1 in the intestine, the same compound that activates Ozempic, just on a much less intense scale, Routhenstein said.
A 2010 study investigated the potential of legumes as a weight loss food and found that it helped participants. control your weight.
Additionally, people who ate legumes felt 31 percent fuller than people who ate pasta and bread, according to a 2014 review of nine different studies by researchers at the university of toronto.
Adding beans to water-based dishes, such as soups and stews, can increase the satiating effect, as the liquid makes you feel full and adds few additional calories.
CHOOSE MINESTRONE SOUP
Minestrone soup would probably be a more filling dinner option than other types of soups with fewer nutrients.
You might think that soup is an insatiable option, but several studies say otherwise.
A review of 2020 discovered that soups could be more filling than solid meals made with the same ingredients.
This could be because your body responds to hunger and thirst similarly, and sometimes when you feel hungry, you’re actually dehydrated, Routhenstein said. Therefore, consuming plenty of water in your soup could help you feel more satisfied.
Additionally, Routhenstein cautioned that not all soups are created equal and that feeling full after soup depends entirely on the type you’re having.
For example, a minestrone soup is likely to be very filling, as it contains fiber from beans, vegetables, and carbohydrates. While another soup with less nutrient-dense ingredients, such as French onion, might be more filling.
SNACK OF APPLES… NOT MELON
Apples are high in fiber and low in calories.
Fruit is low in calories and high in fiber and water, meaning it takes up a lot of space in your stomach and can be digested more slowly.
According to Routhenstein, it’s a good option if you’re craving something sweet but don’t want to spike your blood sugar with processed sweets.
Half a grapefruit, for example, is about 90 percent water and only contains 64 calories, according to Mayo Clinic .
Routhenstein said some fruits, like apples, have more fiber than sweeter types, like melons.
He also cautioned that while they can be a healthy option, they aren’t always very filling on their own and it’s best to combine them with other ingredients to keep you fuller longer.
CHOOSE SPROUTS AND BROCCOLI INSTEAD OF SALADS
Nutritionists recommend broccoli as a satiating option
Like fruits, vegetables are a great option to keep you full with few calories. This product contains essential vitamins, as well as fiber and water, and contains little to no sugar.
Artichokes, broccoli and carrots are some of the most satiating vegetables, containing the highest volumes of fiber and water according to Will Cole. naturopathic doctor and podcast host.
Routhenstein said vegetables like broccoli, cauliflower and Brussels sprouts are also great options.
He also mentioned that your mindset about the foods you eat can influence your satiety. So if you know you enjoy certain textures more than others, such as crunchy ones rather than soft ones, increasing the amount of foods you eat with that texture can help you feel more satisfied with your food.
“There are some foods that just comfort you and are filling in and of themselves,” she said.
COTTAGE CHEESE IS A FILLING ADDITION
Low-fat dairy, like cottage cheese and yogurt, can keep you full, studies show
Studies have noted the value of low-fat dairy products, such as cottage cheese and Greek yogurt, in reaching that satiety sweet spot.
One study found that, in general, these products can help consumers lose weight.
Another published in daily appetite found that Greek yogurt was helpful in reducing future appetite by making participants feel fuller. This is because it is high in protein and low in fat.
Routhenstein noted that because these products are high in protein, they may be digested more slowly.
TAKE AN EGG FOR BREAKFAST
Lean proteins like eggs can keep you feeling fuller longer
Emma Beckett, Senior Lecturer in Food Sciences and Nutrition at Newcastle University, wrote in the conversation which recommends a diet rich in lean protein for people who want the appetite-slowing effects of Ozempic.
That includes things like eggs and fish.
One study found that people who ate eggs for breakfast ate fewer calories during their next meal compared to people who ate cereal and juice for breakfast.
Fish has been shown to be especially satiating. This could be because the animals are high in omega-3 fatty acids, which could increase feelings of satiety in people with obesity, according to a 2008 study published in the daily appetite.
Animal protein has more protein per gram than plant protein, so it tends to be a more efficient way for people who want to consume more protein to fill up, Routhenstein said.