The ‘Oat-Zempic’ trend is the latest diet fad to gain viral status.
The weight loss hack involves drinking a twice daily concoction of blended oats, and is said to elicit similar hunger-suppressing effects to Ozempic.
Clips posted to TikTok demonstrating the trend have attracted millions of views, with advocates claiming to have lost 10 pounds in a few weeks,
But experts say the Ozempic-like effect of foods isn’t limited to oats; there are many ingredients that are known to keep hunger at bay for especially long periods.
That’s because they trigger the release of GLP-1 – the ‘fullness’ hormone that is also provoked by injecting Ozempic.
These include foods high in protein, fiber – such as oats – or water, Michelle Routhenstein, a registered dietitian told the Daily Mail. But certain combinations of ingredients will offer the greatest amount of fullness for the least amount of calories.
Here are some recommended options.
LENTIL CURRIES AND BEAN STEWS
The legume family is high in fiber, which makes it digest more slowly
Legumes, which include lentils, beans and peanuts, have a lot of fiber and relatively few calories. They contain soluble fibers – the type that soaks up water – which which makes them filling, Routhenstein said.
Soluble fibers increase the secretion of a hormone called GLP-1 in the gut – the same compound that Ozempic activates, just on a much less intense scale, Routhenstein said.
One study from 2010 investigated legume’s potential as a food for weight loss, and found that it helped participants’ manage their weight.
Also, people who ate meals with legumes felt 31 percent more full than people who eat meals with pasta and bread, according to a 2014 review of nine different studies by researchers from the University of Toronto.
Adding beans to water-based dishes like soups and stews can increasing the satiating effect, as liquid make you feel full, while adding little extra calories.
CHOOSE MINESTRONE SOUP
Minestrone soup would probably be a more satiating option for dinner than other types of soup with less nutrients
You might think of soup as an unsatiating option, but multiple studies say otherwise.
A 2020 review found that soups could be more filling than solid meals made with the same ingredients.
This could be because your body responds to hunger and thirst in a similar way, and sometimes when you feel hungry, you’re actually dehydrated, Routhenstein said. Therefore, consuming a lot of water in soup could help you feel more satisfied.
Also, Routhenstein cautioned that all soups are not created equal, and how full you feel after your soup fully depends on the kind you’re having.
For example, a minestrone soup would likely be highly satiating, since it contains fiber from the beans, vegetables and carbs. Whereas another soup with less nutrient-dense ingredients, like French Onion, might be more satiating.
SNACK ON APPLES…NOT MELON
Apples are high in fiber and low in calories
Fruit is low in calories and high in fiber and water, which means it takes up a lot of space in your stomach and might digest more slowly.
It’s a good option if you’re craving something sweet but don’t want to spike your blood sugar with processed candy, according to Routhenstein.
A half grapefruit, for example, is about 90 percent water and only contains 64 calories, according to Mayo Clinic .
Routhenstein said that some fruits, like apples, are higher in fiber than other sweeter kinds, like melons.
She also cautioned that though these can be a healthy option, it isn’t always super filling on its own, and is best paired with other ingredients in order to keep you full for longer.
CHOOSE SPROUTS AND BROCCOLI OVER SALADS
Nutritionists recommend broccoli as a satiating option
Similar to fruit, vegetables are a great option for keeping you full while costing few calories. This produce contains essential vitamins as well as fiber and water, while containing little to no sugars.
Artichokes, broccoli and carrots are some of the most satiating veggies, since they contain the highest fiber and water volumes according to Will Cole, a naturopathic doctor and podcast host.
Routhenstein said that vegetables like broccoli, cauliflower and brussel sprouts are also great options.
She also mentioned that your mentality about the food your eating can influence your satiety. So if you know you enjoy certain textures more than others, like crunchy over soft, increasing the amount of food your eating with that texture may help you feel more satisfied with your meal.
‘Thera are some foods that are just comforting to you and that in of itself is satiating,’ she said.
COTTAGE CHEESE IS A FILLING ADDITION
Low-fat dairy like cottage cheese and yogurt can keep you full, according to studies
Studies have pinpointed the value of low-fat dairy items, like cottage cheese and Greek yogurt, of hitting that satiety sweet spot.
One study found that across the board, these products may help consumers lose weight.
Another posted in the journal Appetite found that Greek yogurt was helpful in reducing future appetite by making participants feel more full. This is because it’s high in protein and low in fat.
Routhenstein noted that because these items are high in protein, you might be digest them more slowly.
HAVE AN EGG FOR BREAKFAST
Lean proteins like eggs might make you stay fuller for longer
Emma Beckett, a senior lecturer in Food Science and Nutrition at the University of Newcastle, wrote in the Conversation that she recommends a diet high in lean proteins for people who want Ozempic’s appetite slowing effects.
That includes things like eggs and fish.
One study found that people who ate eggs for breakfast ate less calories during their next meal compared to people who had cereal and juice for breakfast.
Fish have been shown to be particularly satiating. This could be because the animals are high in omega-3 fatty acids, which might increase the feelings of fullness for people with obesity, according to a 2008 study posted in the journal Appetite.
Animal protein has more protein per gram than plant protein, so it tends to be a more efficient way for people who want to intake more protein to fill up, Routhenstein said.
Source: Mail Online
