The Foods Better Than Ozempic
Eat to Live
Intro
This chapter explores the shortcomings of weight loss medications like Ozempic, emphasizing their inability to address core eating habits. It advocates for the adoption of a healthier diet as a more sustainable solution for long-term weight loss and improved health.
References:
Weight loss on GLP-1 receptor agonists
Moiz A, Levett JY, Filion KB, et al. Long-Term Efficacy and Safety of Once-Weekly Semaglutide for Weight Loss in Patients Without Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Am J Cardiol 2024, 222:121-130.
Highlights: On average, weight loss on semaglutide (Ozempic) is approximately 15% of body weight.
Gastrointestinal adverse effects of GLP-1 receptor agonists
Sodhi M, Rezaeianzadeh R, Kezouh A, Etminan M. Risk of Gastrointestinal Adverse Events Associated With Glucagon-Like Peptide-1 Receptor Agonists for Weight Loss. JAMA 2023.
Nutrient Density and Satiety:
- Drewnowski, A.. Concept of a nutritious food: toward a nutrient density score. The American Journal of Clinical Nutrition 2005. Nutrient-dense foods like greens and beans have been shown to promote satiety, support weight loss, and provide essential micronutrients.
- Highlights: Nutrient-dense foods can naturally regulate appetite and reduce caloric intake without sacrificing nutrition.
Anti-Angiogenic Effects of Vegetables and Mushrooms:
- Li WW, Li VW, Hutnik M, Chiou AS. Tumor angiogenesis as a target for dietary cancer prevention. J Oncol 2012, 2012:879623. Certain foods, like cruciferous vegetables and green tea, have anti-angiogenic properties that not only combat tumor growth.
- Corvera S, Solivan-Rivera J, Yang Loureiro Z. Angiogenesis in adipose tissue and obesity. Angiogenesis 2022, 25:439-453.
- Cao QZ, Lin ZB. Antitumor and anti-angiogenic activity of Ganoderma lucidum polysaccharides peptide. Acta pharmacologica Sinica 2004, 25:833-838.
- Highlights: Anti-angiogenic foods limit blood vessel growth in fat cells, aiding in long-term weight management.
Role of Fiber in Appetite Suppression:
- Slavin, JL. Dietary fiber and body weight. Nutrition. 2005. High-fiber foods, such as beans and greens, slow digestion, lower postprandial glucose levels, and enhance satiety, contributing to sustainable weight loss.
- McRorie JW, Jr., McKeown NM. Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber. J Acad Nutr Diet 2017, 117:251-264.
- Highlights: Fiber promotes healthy gut microbiota, which indirectly regulates appetite, and viscous fiber directly regulates appetite by slowing breakdown of macronutrients.
Green Tea and Weight Regulation:
- Neyestani TR, Nikooyeh B. A comprehensive overview on the effects of green tea on anthropometric measures, blood pressure, glycemic and lipidemic status: An umbrella review and meta meta-analysis study. Nutr Metab Cardiovasc Dis 2022, 32:2026-2040. Green tea's catechins and mild caffeine content have been shown to modestly increase fat oxidation and support metabolic health.
- Highlights: Green tea is a natural complement to weight-loss strategies.
Nut Consumption and Caloric Absorption:
- Tindall AM, Petersen KS, Lamendella R, et al. Tree Nut Consumption and Adipose Tissue Mass: Mechanisms of Action. Curr Dev Nutr 2018, 2:nzy069.
- Highlights: Whole nuts, not oils, reduce caloric intake without compromising satisfaction.
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