Weight loss drugs like Ozempic and Wegovy have earned rapid fame for their effectiveness in shedding pounds. However, they may not be suitable for everyone - some may struggle with side effects while others may find them too costly. These GLP-1 medications work by reducing appetite, and making you feel full faster, a key tool in weight management. They basically mimic the action of the hormone GLP-1 to treat type 2 diabetes and promote weight loss.

While it’s impossible to replicate Ozempic’s powerful weight-loss effects naturally, consuming a diet rich in low-GI foods can support both achieving and maintaining weight loss over the long term. One key limitation of GLP-1 medications is that once you stop taking them, the lost weight tends to return.

Here are some foods that can curb your appetite and keep you full for longer, supporting optimal weight loss.

AvocadoIf there is one fruit that can pack a powerful nutritional punch, it's avocado. A concentrated source of healthy fats, fibre and a generous dose of vitamins and minerals, it's the perfect food to begin your day on a healthy note. It will also supply a good dose of magnesium, Vitamin B6, vitamin C, vitamin E, and folate to your body besides being a good source of potassium.

GI: 40

Chia seedsChia seeds are very effective in curbing hunger pangs naturally. Many people also add them to their smoothies, breakfast cereal, or just plain water to get a range of antioxidants, minerals, fibre, omega-3 fatty acids, and loads of fibre. 14–25 g chia seed has been shown to increase satiety and reduce glycaemic responses. They not only help you feel full, but also improve digestive health, lower blood pressure, and improve blood sugar control.

GI: 30

Ginger

A shot of ginger juice every morning not only helps improve digestion, and reduce inflammation, and bad cholesterol, but also aids in the suppression of unwanted hunger pangs. A study in PubMed suggests that it can increase heat production and energy use, activate a fat-burning enzyme, and reduce appetite and cravings. Ginger tea, ginger water, ginger juice, or just chewing raw ginger can aid with appetite suppression and weight loss.

GI: 15

Dark chocolate

Chocolate lovers can rejoice as their favourite dark chocolate may be their natural version of Ozempic that can help lower their unhealthy cravings. A small study published in Nutrition and Diabetes reported that dark chocolate may aid in suppressing appetite compared to milk chocolate. The research from 2011 showed that eating dark chocolate around 2 hours before a meal can reduce hunger and calorie intake compared to milk chocolate.

GI: 23

Fenugreek
They are considered one of the best herbs for diabetics. Fenugreek seeds are loaded with soluble fibre, which helps slow down digestion and promotes a feeling of fullness. Study published in the Journal of Diabetes & Metabolic Disorders suggests that fenugreek can help regulate blood sugar levels, curb appetite, and support weight management. Adding soaked fenugreek seeds to your diet or drinking fenugreek water in the morning may help keep hunger pangs in check.

GI: 25

Coffee
You have another reason to sip your favourite beverage without any guilt as coffee is a natural appetite suppressant, thanks to its caffeine content which can increase energy expenditure and promote fat oxidation while reducing hunger hormones. A cup of black coffee in the morning or before meals may help control appetite and support weight loss efforts. However, excessive consumption should be avoided to prevent side effects like jitters and insomnia.

GI: 0

Green teaGreen tea is packed with antioxidants and catechins that not only support metabolism but also help reduce hunger. The compounds in green tea can enhance fat-burning and improve satiety. Drinking a cup of green tea before meals may assist in controlling appetite and boosting overall weight management.

GI: 0

Apple
An apple a day may not only keep the doctor away but also the pesky hunger pangs at bay. Apples are rich in fibre and water, which helps keep you full for longer. They also contain pectin, a type of fibre that slows digestion and promotes a feeling of fullness. Eating an apple before meals can help reduce overall calorie intake and support weight management.

GI: 36