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Budget-Friendly Food Items That May Naturally Curb Appetite Like Ozempic

Discover budget-friendly foods that naturally curb appetite like Ozempic. An expert shares the best fibre, protein, and healthy fat sources for weight control.

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Budget-Friendly Food Items That May Naturally Curb Appetite Like Ozempic


Many people are drawn to weight loss medications like Ozempic, hoping for a quick fix to control appetite and shed extra kilos. However, these drugs are expensive and not always accessible. The good news is that you don’t need to rely on costly treatments to feel full and manage your weight. We spoke to Dr Ankit Potdar, Consultant Laparoscopy, Bariatric and Robotic Surgeon, Kokilaben Dhirubhai Ambani Hospital, Mumbai, who shared a list of budget-friendly foods that can naturally curb appetite and support healthy weight management.

How Foods Can Help Curb Appetite1 - 2025-07-01T164852.504

According to Dr Potdar, “In the quest for weight management, many are turning to medications like Ozempic to curb appetite. However, a sustainable and budget-friendly approach lies in incorporating certain foods into your diet that naturally promote satiety.” He further adds, “I advocate for whole, unprocessed foods that not only keep you full but also provide essential nutrients.”

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Fibre-Rich Foods That Are Nature’s Appetite Suppressants2 - 2025-07-01T164515.215

Dr. Potdar emphasises, “Fibre-rich foods are paramount. Soluble fibre, found in oats, beans, lentils, and apples, forms a gel-like substance in the digestive tract, slowing down digestion and nutrient absorption. This leads to a prolonged feeling of fullness and helps stabilise blood sugar levels, preventing sudden dips that trigger hunger.”

“Insoluble fibre, present in whole grains like brown rice and many vegetables such as broccoli and carrots, adds bulk to stools and promotes digestive health, further contributing to satiety,” he adds.

List of Fibre-Rich Foods:

  • Oats
  • Beans (rajma, black beans)
  • Lentils (masoor, moong, toor dal)
  • Apples
  • Brown rice
  • Broccoli
  • Carrots

Protein-Packed Foods3 - 2025-07-01T164524.951

“Protein-dense foods are another excellent choice. Lean meats, eggs, Greek yoghurt, paneer, and legumes like chickpeas and dal are highly satiating,” says Dr Potdar. Protein stimulates the release of appetite-reducing hormones such as peptide YY and GLP-1, which signal fullness to the brain. Starting your day with a protein-rich breakfast, like eggs or a lentil dosa, can significantly impact your appetite throughout the day. Budget-friendly protein sources also include canned fish like sardines and mackerel.

List of Protein-Rich Foods:

  • Eggs
  • Paneer (cottage cheese)
  • Greek yogurt
  • Chickpeas (chana)
  • Dal (lentils)
  • Canned sardines and mackerel

Healthy Fats: Slow Digestion, Prolong Fullness4 (82)

Dr Potdar points out, “Healthy fats from sources like avocados, nuts, seeds (e.g., chia seeds, flaxseeds), and olive oil can contribute to satiety. While calorie-dense, they slow down gastric emptying, keeping you feeling fuller for longer. Portion control is key here.”

List of Healthy Fats:

  • Avocado
  • Nuts (almonds, walnuts, peanuts)
  • Seeds (chia, flaxseed, sunflower)
  • Olive oil

“Hydration plays a crucial role. Often, thirst is mistaken for hunger. Drinking plenty of water, especially before meals, can fill your stomach and reduce overall food intake. Infused water with fruits or vegetables can make hydration more appealing. Choosing broth-based soups at the start of a meal can also contribute to fullness with fewer calories,” Dr. Potdar recommends.

Hydration Tips:

  • Drink water before meals
  • Try infused water (add lemon, cucumber, or mint)
  • Start meals with broth-based soups

A study in Obesity Reviews found that diets rich in fibre and protein help people feel fuller longer and eat less overall, supporting weight management without expensive medications.

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Conclusion

You don’t need costly drugs to manage your appetite. By adding fibre-rich foods, lean proteins, healthy fats, and plenty of water to your meals, you can feel full, curb cravings, and support your weight goals, naturally and affordably.

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