The Foods Better Than Ozempic
Eat to Live
Embracing the Nutritarian Diet for Weight Loss
This chapter delves into the principles of a nutritarian diet focused on consuming nutrient-dense foods for weight management. It provides meal suggestions and emphasizes key components known as 'G-bombs' to promote health and satisfaction without calorie restriction.
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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