The most popular weight loss drug on the market is becoming more mainstream, along with its side effects. Ozempic (Semaglutide injections) can help you lose up to 5 pounds per month, which is considered safe by the industry. Typically, the recommended weight loss for individuals actively trying to lose weight is 1-2 pounds per week.
How Does Ozempic Work?
Ozempic is a medication that helps some people lose weight by acting on the body’s hormones. It contains a drug called semaglutide, which is similar to a natural hormone called GLP-1.
Here’s how it works in simple terms: When you eat food, your body releases insulin to control your blood sugar levels. Ozempic helps to regulate this process. It makes your body release insulin at the right time and in the right amount, so your blood sugar stays stable. This can reduce your appetite and cravings for unhealthy foods, making it easier to eat less and lose weight.
While Ozempic is a straightforward approach, there are a few other ways that you can experience the same incredible weight loss and gain other benefits. For an equally straightforward approach to shed fat naturally, here are two options to consider.
Option No. 1 – The Keto Diet
The keto diet, in a nutshell, eliminates carbs and added sugar from the diet, allowing only about 20g (in total), which is the minimum your body needs. This diet consists of high fat, moderate protein, and low carbs, which shifts your body into fat-burning mode.
A typical day of eating on a keto diet would look like:
Breakfast
Scrambled Eggs with Spinach and Feta
– 2 large eggs
– 1 cup of fresh spinach
– 1/4 cup of crumbled feta cheese
– Cook the eggs with spinach and feta in butter or coconut oil.
Snack
– Handful of Mixed Nuts
– Choose almonds, walnuts, or macadamia nuts.
Lunch
Grilled Chicken Caesar Salad
– Grilled chicken breast with olive oil and spices.
– Romaine lettuce, Parmesan cheese, and a keto-friendly Caesar dressing.
– Add some extra olive oil or avocado for healthy fats.
Snack
– Celery Sticks with Cream Cheese
– Spread cream cheese on celery sticks for a satisfying and crunchy snack.
Dinner
Baked Salmon with Asparagus
– Salmon fillet seasoned with lemon juice, garlic, and herbs, baked until flaky.
– Steamed or roasted asparagus with olive oil and sea salt.
Option No. 2 – Intermittent Fasting
Intermittent fasting (IF) is another dietary approach that involves cycling between periods of eating and fasting. The primary focus of IF is not on restricting the types of foods you eat but on controlling when you eat. However, you should optimize for health (and a caloric deficit) to achieve your weight loss goals.
There are several popular IF methods, such as the 16/8 method (fasting for 16 hours and eating within an 8-hour window), the 5:2 method (eating normally for five days and consuming a very low-calorie intake on two non-consecutive days), and the alternate-day fasting method, among others.
Intermittent fasting is believed to promote weight loss through multiple mechanisms.
During the fasting periods, the body depletes its glycogen stores and switches to burning stored fat for energy, promoting fat loss. Additionally, fasting can lead to a reduction in calorie intake as it shortens the eating window, making it more challenging to overconsume calories. Furthermore, IF may also have positive effects on hormones, metabolism, and insulin sensitivity, which can further support weight loss and metabolic health.
A typical day of eating while fasting would look like:
– Stop eating at 8 pm the day before.
– Have your first meal at 12 pm the next day. This meal would be a balanced, nutrient-dense meal, potentially including lean protein, vegetables, and healthy fats.
– A typical snack or a second meal could occur around 3 PM, with another balanced meal around 7 PM, concluding the eating window.
What to know about intermittent fasting:
During the fasting period, you would consume only non-caloric beverages like water, herbal tea, or black coffee. The key to success with intermittent fasting is to ensure that the meals consumed during the eating window are nutrient-dense and aligned with your dietary goals, whether that’s weight loss or overall health.
What We Can Learn from Ozempic for Weight Loss
The truth is that weight loss is a multi-billion-dollar industry, but the facts behind weight loss in healthy individuals are quite simple: Burn more calories than you consume. If the injection will help you to achieve this, go for it! Just make sure that this is under the guidance of a medical professional.
Disclaimer: This blog is not medical advice. Please consult your doctor before making any dietary changes.
