The Ozempic-Effect Diet: How To Mimic Ozempic Without Drugs

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27 Nov The Ozempic-Effect Diet: How To Mimic Ozempic Without Drugs

Posted at 13:20h in Diets by

Is it possible to mimic the effects of headline-grabbing weight loss drugs like Ozempic, Mounharo and Wegovy without going for the injection? We have created a guide to an ‘Ozempic-Effect’ diet to help you achieve the results without drugs.

If you want to achieve and maintain your ideal weight without resorting to weight loss injections, we can help. We are a team of qualified, experienced nutritionists who specialise in weight loss. Schedule your complimentary call today to find out how we can help you. 

THE OZEMPIC EFFECT DIET

The Mail asked us to create a diet plan focused on mimicking the GLP-1-stimulating effects of weight loss injections like Ozempic. GLP-1 is a hormone that occurs naturally in our body and acts to make us feel full after eating. Ozempic, Wegovy, Mounjaro, and other weight loss injections in this category are synthetic, longer-lasting forms of this hormone.

One of the primary ways GLP-1 agonists work is by reducing appetite, meaning people eat less and, unsurprisingly, lose weight. The good news is that there are simple ways to adapt your everyday meals to make them more satisfying, helping to reduce hunger and cravings.

THE SCIENCE OF SATIETY

If you’ve seen our previous articles on weight loss injections, you’ll know that we believe they should be approached with caution due to potential side effects. It’s concerning to see these medications becoming the go-to solution for weight loss, with little attention given to addressing the root causes of our obesity crisis.

If weight loss medications aren’t for you, but you’d like to stimulate your body’s GLP-1 production naturally, we have good news for you. Certain foods can help promote the release of GLP-1.

While we can’t promise Ozempic-like weight loss (which often includes significant muscle loss – not ideal), we can share how to structure meals to stimulate your satiety hormones, leaving you feeling full and satisfied for longer.

Read our articles about weight loss injections:

KEY CONSIDERATIONS FOR CREATING SATISFYING MEALS

  1. Ensure enough protein. As a general rule, if you’re eating three meals a day, aim to consume 25-30g of protein per meal. This isn’t simply 30g of a protein-rich food; for example, you may need a 150g serving of beef to reach 30g of actual protein. Protein is, without question, one of the most satiating macronutrients.
  2. Fill up on fibre. Vegetables are beneficial for so many reasons, not least because they are typically rich in fibre. A higher-fibre diet stimulates the release of key appetite-reducing hormones in the gut, helping us feel more satisfied. While we should be aiming for 30g of fibre per day, many of us aren’t meeting that target. In addition to filling half your plate with vegetables at each meal, consider psyllium husk as a fibre booster.
  3. Choose EVOO. While researching my articles for the Mail, I discovered that extra virgin olive oil has a greater GLP-1-stimulating effect than other fats. Yet another benefit of this medicinal food. Use EVOO as your primary fat, cook it at low temperatures, and always choose glass bottles over plastic.

We believe that prioritising your health and effectively managing your weight doesn’t have to mean sacrificing delicious food, or feeling constantly hungry. These dietary principles underpin our work with clients and we’ve incorporated them into the meal ideas and recipes for the online group programme, Metabolic Reset, which launched last week. It’s been wonderful to receive positive feedback from participants who are losing weight, experiencing better energy, and enjoying substantial, satisfying meals.

Already taking Ozempic? Read our guide to what to eat when you’re on Ozempic.

WORK WITH US 

If you’ve been struggling with your weight and feel you could benefit from expert guidance and support, book a call with us today. This is an opportunity to talk through your challenges with a member of our team and decide together whether one of our Intelligent Weight Loss programmes is right for you. Or contact us to request a copy of our brochure and we will get back to you soon.

This article was originally from Kim’s weekly weight loss newsletter. If you’d like articles like this delivered straight to your inbox, sign up for the weekly weight loss and wellness newsletter to receive the latest news, expert tips and advice.

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LINDA ROBINSON

Linda is our Practice Coordinator, helping to keep the clinic running smoothly.

 

Originally from Texas, Linda completed her MBA at SDA Bocconi in Milan. Linda has worked as a Strategy Consultant across multiple industries globally in cities including Kyoto, Paris, Chicago and San Francisco. She developed an interest in nutrition whilst volunteering for an organisation that provides cooking and nutrition education to children and families.

Linda is now settled in London with her husband, two children, and her very bouncy, sociable dog.

SARAH LAW

Sarah has worked with hundreds of clients over the past decade to help them live in a healthy body that they feel confident in.


Sarah spent a large part of her teens and 20’s as a professional dancer battling with orthorexia and an unhealthy relationship with food and her body. This created a desire to understand the human body more so she could finally cut through the confusion and end the cycle of yoyo dieting. This fuelled her passion to help other women do the same.

 

Sarah specialises in supporting women who are struggling to lose weight due to underlying health issues. She’s helped many women manage their weight during and after the menopause, as well as clients with thyroid disease and immune system dysfunction. Sarah loves food and sharing healthy recipes with her clients. Her aim is to ensure that clients don’t feel deprived and instead, achieve their weight loss and health goals in a positive and sustainable way.

 

To enquire about working with Sarah, please contact us.

AILSA HICHENS

 

Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.

 

Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.

 

Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.

 

To enquire about working with Ailsa, please contact us.

Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.

NIKKI ANDRIANI

Nikki is our Practice Manager, managing our team and heading up the day-to-day running of our clinic.

 

Coming from a background in town planning, Nikki is involved in the strategic development of our practice, continually ensuring we are delivering the very best service to our clients.


A Florida girl, Nikki relocated to the UK in 2014 where she lives with her husband, two children, and her rescue dog Skyy.

STÉPHANIE ACHAR

Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.

 

Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.

 

To enquire about working with Stéphanie, please contact us.

INNA WEARN

Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.

 

Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.

 

Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!

 

To enquire about working with Inna, please contact us.

ANIA MASON

 

Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.

 

After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.

 

Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 

 

To enquire about working with Ania, please contact us.

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