Weight-loss drugs like Ozempic and Wegovy have become game changers, helping many people lose weight by reducing appetite and improving insulin function. But can you get similar results without a prescription — just by changing your diet?
How Ozempic Works
Ozempic mimics a natural hormone called GLP-1, which is released after eating. It tells your brain you’re full, slows digestion, and helps control blood sugar. These drugs essentially amplify what your body already does.
Can Food Mimic Ozempic?
To a degree — yes.
Certain foods can stimulate your body’s natural GLP-1 production. The key ingredients?
- Fibre (from fruits, veggies, legumes, nuts)
- Polyphenols (found in colorful plant foods)
- Healthy fats (like olive oil and avocado)
These nutrients support your gut health, promote fullness, and trigger GLP-1 release. Even how and when you eat matters — eating protein and veggies before carbs, and having meals earlier in the day, may boost the effect.
What About “Oatzempic”?
Social media’s DIY “Oatzempic” — a mix of oats, water, and lime — is unlikely to match the strength of the real drug. But it does reflect a growing interest in appetite-suppressing foods.
Diet vs Drugs: Which Works Best?
A whole-food diet can help control appetite and support weight loss — but for those with severe obesity or metabolic issues, GLP-1 medications may be necessary.
That said, everyone can benefit from eating to support natural GLP-1 production.
“All roads lead back to whole foods,” says Dr. Chris Damman. “There’s no substitute for them.”
Bottom Line:
You can mimic some effects of Ozempic through diet — especially by eating fibre-rich, minimally processed foods — but the results likely won’t be as dramatic or fast. Still, it’s a powerful (and healthy) place to start.