Friday, April 10, 2026

The #1 Nutrient to Eat for Weight Loss, According to a Gastroenterologist

 a recipe photo of the White Bean & Cherry Tomato Salad 

 While Ozempic is a medication commonly used by people with diabetes to help manage blood sugar, it made headlines in 2023 due to celebrities turning to the drug for rapid weight-loss results.

But gastroenterologist and author of The Fiber Fueled Cookbook Will Bulsiewicz, M.D., is here to set the record straight: If you're thinking of taking Ozempic to lose weight, hit pause. There are healthier ways to accomplish weight loss besides taking this drug.

"Ozempic seems to be all the rage right now. I'm not here to bash on Ozempic," Bulsiewicz writes in the caption of his June 17, 2023, Instagram post. "For those that have a medical need, it can really help them. But I do think it's important that you be informed and empowered with knowledge rather than getting swept up by the tidal wave of hype and potentially getting hurt in the process."

By "potentially getting hurt," Bulsiewicz is referring to the potential side effects of taking the drug, of which nearly 17,000 complaints were reported to the FDA between 2018 and the end of 2023. The most common side effects are gastrointestinal complaints, including nausea, vomiting, diarrhea, upper abdominal pain and abdominal dissension.

And in September 2023, the FDA added another possible side effect of Ozempic: ileus. According to Medline Plus, ileus is the inability of the bowel to move waste out of the body. And yes, there is an "ick factor" there. But more than that, it can be life-threatening if not promptly treated.

The gastroenterologist teamed up with athlete and nutrition coach Thomas DeLauer in the Instagram reel to talk about the truth surrounding Ozempic and GLP-1. GLP-1 stands for glucagon-like peptide 1, a class of type 2 diabetes drugs that helps manage blood sugar, which Ozempic falls under. They also discuss what nutrients your body needs to help you meet your nutritional goals in a healthier way. Here's what they have to say. 

Ozempic vs. Fiber

First, Bulsiewicz emphasized a surprising fact about your body you may not already know.

"Most people don't realize that our body actually makes GLP-1 already," Bulsiewicz said in the clip. "In fact, this is something that we get when we consume fiber."

Medications like Ozempic can be beneficial for many people with obesity, especially if they have coexisting medical conditions. However, the benefits of eating more fiber could be considered as a possible first step for those looking to lose weight.

"Now although it's not the same as a pharmaceutical intervention, people don't realize that a GLP-1 receptor agonist is basically just acting upon a GLP-1 receptor, the same kind of thing that protein, but more importantly fiber, will activate," DeLauer explained.

"So everyone's looking to add more GLP-1, and yet 95% of America is fiber deficient," Bulsiewicz noted, referring to the 2020-2025 Dietary Guidelines for Americans' statistic that 90% of women and 97% of men do not meet the recommended intakes for fiber. "If we quite simply add more fiber to our diet, we're going to have amazing benefits."

The Bottom Line

It's clear that according to Bulsiewicz and DeLauer, the best nutrient to eat for weight loss is fiber. And we fully agree. Including more fiber-rich foods in your diet can reap health benefits, like supporting gut health, reducing inflammation and assisting in weight loss.

If you've been fiber-deficient, just a word of caution before jumping onto the fiber bandwagon: Ease into it. As the saying goes, too much of a good thing is still too much—and too much fiber can cause side effects like constipation and bloating.

While the recommendation is about 25 grams per day of fiber, per the 2020-2025 Dietary Guidelines for Americans, you'll want to start lower than that and progressively increase your amount over time as your body adjusts to the higher fiber intake. Start with small portions of fiber-rich foods and spread them out throughout the day—as opposed to trying to get your dose of fiber all in one meal or snack. And drink lots of water. This will help keep the fiber moving through your gut.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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posted by G S Iyer at 7:53 AM 0 comments

Thursday, January 22, 2026

Nutritionist shares 10 foods that work like Ozempic but without the side effects: Avocados, berries and more

 Some foods deliver the same effects as GLP-1 drugs, helping you lose weight naturally. (Unsplash)

Ozempic has dominated weight-loss conversations lately, but many people don’t fully understand how it actually works. Rather than melting fat away overnight, GLP-1 drugs primarily blunt hunger signals and increase feelings of fullness - making it easier to eat less and stay consistent with healthier habits. The catch? Those effects can come with side effects, high costs, and dependency. Nutrition experts say similar appetite-regulating benefits can be achieved through everyday foods that naturally support satiety, energy balance, and sustainable weight management.

Natalie Castellan, a nutritionist and fitness coach based in Melbourne, Australia, has shared 10 foods she includes in her diet that help promote satiety and appetite control - delivering Ozempic-like benefits without the side effects.

In an Instagram video shared on January 19, the nutritionist explains, “Everyone’s talking about Ozempic right now. but here’s the thing…it’s not a miracle, it’s a mute button for hunger. And when it wears off? You still need habits that actually work. The women who keep their results long-term aren’t living off injections, they’re eating in a way that keeps them full, fuels their training, and makes consistency feel easy.”

1. Avocado

Avocados are packed with fibers and healthy fats that slow digestion and keep you satisfied for longer. Natalie explains, “Fiber and healthy fats that slow digestion, balance hormones, and make meals actually satisfying.” She recommends adding half an avocado to eggs, toast, or a salad, noting that it can help keep you fuller and satisfied for much longer.

2. Chia seeds

According to the nutritionist, chia seeds are a great addition to meals as they add bulk and help keep you feeling full for longer.

3. Potatoes

Potatoes are an excellent choice when you want to add volume to a meal, as they are among the most filling carbohydrate sources. Natalie explains, “Potatoes are one of the most filling carb on the satiety index!”

4. Eggs and egg whites

Eating eggs - or even just the whites if you avoid the yolk for health reasons - can be very filling due to their high protein content and may help curb mid-morning cravings, according to Natalie.

5. Lean protein

Natalie explains that lean proteins such as chicken, turkey, and fish help fuel metabolism, keep you feeling fuller for longer, and support muscle strength and fat loss. She emphasises, “Chicken, turkey, fish keeps you full, builds muscle, and supports fat loss. The more muscle you keep, the faster your metabolism works.”

6. Berries

Berries are low in calories and rich in fibres and antioxidants, making them an excellent addition to your meals. The nutritionist highlights, “Berries are sweet, low-cal, high-fibre, great for boosting mood and adding more food for less calories.”

7. High protein yoghurt

Consuming high-protein fortified yoghurt not only helps keep you fuller for longer but also supports meeting your daily protein targets. You can also add some fruits or oats to make a balanced meal out of it. Natalie explains, “High-protein yoghurt (has) 15g+ protein per serve, (is) easy to digest, perfect for busy days. Add fruit or oats to make it balanced and filling.”

8. Oats

Oats are a source of carbohydrates, but the kind that are absorbed slowly into the bloodstream. Natalie highlights that these slow-release carbs help provide steady, sustained energy throughout the day.

9. Salmon

The nutritionist recommends eating fatty fishes like salmon at least two to three times a week because they are not only rich in protein but are also packed with omega-3 fatty acids. She explains, “Omega-3s plus protein equals hormone support, energy, and recovery. Two to three serves a week go a long way.”

10. Leafy greens

Leafy vegetables are low in calorie but add volume to your meals, keeping you satiated for longer. The nutritionist describes leafy greens as “low-cal volume that helps digestion and supports higher protein intake without bloating.”

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

 

 

 

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posted by G S Iyer at 2:10 AM 0 comments