The Ozempic wave has taken the world of weight loss by storm. Ozempic is a medicine that has gained attention for its potential to promote weight loss in addition to its primary use in managing type 2 diabetes.
A clinical trial published in the New England Journal of Medicine demonstrated that Ozempic can lead to significant weight reduction in individuals with obesity or overweight who do not have diabetes. This weight loss effect is believed to be related to the medication's mechanism of action, which includes appetite suppression and slowing down gastric emptying.
However, Ozempic is not specifically approved in many countries like India for weight loss, as its approval often leads to people consuming ozempic without proper consultation with a healthcare provider. Additionally, clinical trials like one led by the University of Liverpool found that stopping the regular intake of Ozempic led people to regain around two-thirds of the weight they had previously lost.
The good news is, you don't need to rely on medicines like Ozempic if you want to lose a significant amount of weight. Talking to the Onlymyhealth team, Chaitali Rajendra Rane, Clinical Dietician, PD Hinduja Hospital, Khar, mentioned five simple diet swaps that could act like a ‘natural’ Ozempic.
Refined Sugar Vs Jaggery
If you want to lose weight, Rane said, “The first important step would be replacing white sugar or refined sugar with jaggery. You can even use brown sugar at times, but again brown sugar also goes under processing.”
The key difference between white sugar and jaggery is the lack of processing in the latter. Additionally, “Organic jaggery is also infused with iron because it is usually made by melting sugarcane juice in an iron vessel,” said Rane, adding that “Refined sugar increases stress and free radicals in the body.”
A study titled ‘The benefit of Indian jaggery over sugar on human health’ stated that jaggery produces heat in the body which can help to break down food better. Moreover, refined sugar may increase the tendency of people to develop insulin resistance and fat deposits in the abdomen.
However, while replacing refined sugar with jaggery, Rane cautioned to use jaggery also in moderation, because the calorie count in refined sugar and jaggery is almost the same.
Fried Foods Vs Air Frying
Secondly, Rane recommended replacing fried foods with air-fried options. “While it is difficult to avoid fried foods when outside your house, you can skip it at home and choose an air fryer because it uses minimum oil while maintaining the taste,” said Rane.
This is because outside oil contains excessive calories, and vendors use the same oil over and over again for too many preparations, she said. “Again, this also increases stress and toxins in the body, which increases the chances of cancer.”
Rane also listed some of the worst foods to consume fried, for which you should opt for air frying. “Foods like vada, pakoda, vada pav, cutlet, and paneer croquettes. You can also air fry chips over packaged chips, because it reduces sodium content also, which helps reduce water retention,” said Rane.
Whole Fruits Vs Fruit Juices
Rane said that artificial fruit juices have nothing to give but empty calories. “Such fruit juices are mostly colours and artificial sugars. They increase the carbohydrate load and glycemic index,” she said.
If you like fruit juice, you can still opt for natural fruit juices instead of artificial fruit juice. “Homemade fruit juices are still okay provided you are not adding any extra sugar to it,” Rane added.
Yet it is better to eat whole fruits if you want to lose weight. This is because, Rane said, “Whole fruits contain fibre which increases satiety and prevents overeating.”
Canned or Aerated Drinks Vs Vegetable Juices
The consumption of aerated or canned drinks is at an all-time high in the young population, especially the consumption of soft drinks or diet sodas. “These drinks have a huge amount of additives or preservatives in it. Countless studies have shown that these drinks are not healthy for the body and cause weight gain.”
Rane suggested that if you want to lose weight, then it is better to opt for homemade vegetable juice. “Avoid straining the vegetable juice if you make it at home.” She suggested three types of healthy vegetable juices you can make at home:
- Ash gourd Juice: Ash gourd juice is beneficial when taken on an empty stomach because it helps to remove toxins from the body.
- ABC Juice: Apple, beetroot and carrot juice is also a good option. It contains vitamin A, carotene, and soluble fibre.
- Spinach or Kale Juice: You can include this juice in your morning routine. You can also add some amla or lemon to it for Vitamin C.
Mayonnaise or Cheese Dip Vs Hummus or Chutney
Mayonnaise is nothing but oil and sugar, said Rane. So there is no point in making it at home because either way, it is nothing but empty calories, excessive fat, and sodium. The same is the case for a cheese dip which also contains high levels of sodium.
That is why it is better to opt for homemade hummus or chutney. “Hummus is a good source of protein as it is made from chickpeas. Choose olive oil for making hummus at home, or skip using oil altogether. You can also add paneer to it, and avoid using excessive salt” said Rane.
According to a study published in the Journal of Obesity & Metabolic Syndrome, protein has a high satiety value, which helps avoid overeating. It also has a high thermic effect which helps the body burn more calories.
“You can also make dalia chutney, chana dal ki chutney, green chutney or tomato chutney. You can have it with carrot chips or fruit slices,” recommended Rane.
Also Read: Fruit Juice VS Whole Fruits, Which Is The Healthier Option? Expert Answers
While Ozempic has garnered attention for its weight loss benefits, it's crucial to approach medication use with caution and under professional guidance. However, there are natural dietary strategies that mimic Ozempic's effects on weight management, as Rane highlighted. Swapping these unhealthy foods for healthier options can help you achieve weight loss naturally. These dietary swaps not only aid in weight management but also offer additional health benefits, emphasising the importance of making informed food choices for overall well-being.