Slimming injections have ushered in a new era in the war on obesity.<\/p>\n
The treatment spurs weight loss by mimicking the actions of a hormone released in the gut after eating \u2014 GLP-1.<\/p>\n
As well as telling the pancreas to make more insulin, the GLP-1 hormone feeds back to the brain and makes us feel full \u2014 stopping patients from over-eating.\u00a0<\/p>\n
But the jabs are not without side effects, with users commonly complaining of nausea, constipation and diarrhoea after taking the medication.\u00a0<\/p>\n
Yet, Maria AbiHanna, a Dubai-based dietician said six certain food groups ‘can do the same thing naturally, without the nausea’.\u00a0<\/p>\n
The first, healthy fats, includes foods like avocados, nut butters and fatty fish like mackerel.\u00a0<\/p>\n
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The nutritionist claimed that eating certain foods can have the same weight loss effects as fat jabs like Ozempic, without the dreaded side-effects of nausea, vomiting, decreased appetite and abdominal pain\u00a0<\/p>\n
Despite often being seen as ‘bad’, she said, a small\u00a0amount of fat is an essential part of a healthy balanced diet and prove beneficial for weight loss.<\/p>\n
These fats help the body absorb key minerals and vitamins, such as vitamin D<\/a>, and reduce the risk of heart disease.\u00a0<\/p>\n Protein, meanwhile, specifically eggs, Greek yoghurt and edamame beans, can help people feel fuller for longer and\u00a0‘turns off cravings before they even start’, she added.\u00a0<\/p>\n One serving of Greek yoghurt boasts an impressive 20g of protein, whilst three large eggs pack in 18g.<\/p>\n Guidelines suggest that most adults need around 0.75-1g of protein per kilo of body weight, which is around 45g for women and 55g for men or two portions of meat, fish, nuts or tofu per day.<\/p>\n High-fibre foods, such as chia seeds, lentils and oats, equally have a similar effect,\u00a0Ms AbiHanna, who is also a certified eating disorder practitioner, said.\u00a0<\/p>\n Fibre is a type of carbohydrate found in plants that can help regulate digestion and curb huger pangs.<\/p>\n But, the latest data from the British Dietetic Association suggests the average Brit consumes just 18g per day, far lower than the 30g recommended by the NHS guideline.\u00a0<\/p>\n The nutritionist explains that eating foods naturally high in fibre, protein and healthy fats naturally boosts GLP-1, the fat-burning hormone Ozempic targets<\/p>\n Unlike other carbohydrates, fibre isn’t easily broken down in the gut and absorbed by the body as sugar.\u00a0<\/p>\n Rather, it travels down the gut, through the intestines, slowing down digestion and keeping blood sugar steady.\u00a0<\/p>\n Chia seeds expand in your gut, while lentils and oats pack fibre and resistant starch for long-lasting satisfaction, she said.\u00a0<\/p>\n Recent studies have also found that dieters who have fibre rich diets report greater weight loss than their peers.\u00a0<\/p>\n One 2023 study<\/a> published in the journal Science<\/a>, found those who followed a high-fibre diet lost more weight than those on a control diet, despite their overall calorie intake being similar.\u00a0<\/p>\n Another food group Ms\u00a0AbiHanna suggested was leafy green vegetables such as broccoli or cucumber to every meal, ‘to feel fuller on lower calories’.\u00a0<\/p>\n Loading up on these high-volume, low-calorie options, such as leafy greens and cucumbers, will trick the body into feeling full as the stomach stretches, she said.<\/p>\n Only specific carbohydrates, however, will have a similar effect as GLP-1s, she noted.\u00a0<\/p>\n Your browser does not support iframes.<\/p>\n Slow-burning carbohydrates such as sweet potatoes and quinoa, digest more slowly, helping to maintain energy levels without the dreaded sugar crash.\u00a0<\/p>\n ‘Think long-term fuel, not fast-burning fire’, she said.\u00a0‘If it stabilises your blood sugar, it stabilises your hunger.’<\/p>\n For this reason, certain snacks also work well.\u00a0<\/p>\n For anyone looking to lose weight, she advised opting for green tea or matcha to help suppress hunger pangs, or fat-fibre combinations like apple slices with nut butter to ward off sugar cravings.\u00a0<\/p>\n ‘This isn’t about dieting or willpower’, the nutrition expert said. ‘It’s about working with your biology, not against it.’\u00a0<\/p>\n![\"The](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/95060461-14853681-The_nutritionist_explains_that_eating_foods_naturally_high_in_fi-a-27_175103450044.jpeg\")
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