Health Journal Online

Tag: Nutritionist

  • Want To Lose Weight? Nutritionist Shares Foods That Naturally Mimic Ozempic

    Want To Lose Weight? Nutritionist Shares Foods That Naturally Mimic Ozempic

    Are you planning to shed pounds but prefer going the natural, healthy route? You don’t always need Ozempic or GLP-1 medications for weight loss; the right food choices may be all you need. A nutritionist shares tips on foods that naturally mimic Ozempic by helping you feel full longer and slowing digestion.

    Luisana Carrero, a nutritionist from Houston, regularly shares simple and sustainable nutrition and workout tips on her Instagram handle, Luisana_nutritioncoach, helping people transform their bodies. In a recent post, she discusses 8 high-quality foods that naturally mimic the effects of Ozempic by boosting satiety, balancing blood sugar, reducing cravings, and helping make fat loss easier.

    “Incorporate these foods into your diet to control hunger, stay satisfied longer, and lose fat,” she wrote. Here are the foods to include:

    1. Greek Yogurt:

    Carrero suggests that the combination of protein and probiotics makes Greek yogurt a top choice. It helps reduce calorie intake while supporting gut health, and adding berries and nuts creates a tasty, balanced snack.

    Scientific evidence also supports the weight loss benefits of Greek yogurt. Research shows that yogurt consumption is inversely associated with the incidence of overweight or obesity. A 2014 study evaluating 8,516 participants found that those who consumed more than 7 servings of yogurt per week were less likely to be obese than those who ate 2 or fewer servings.

    2. Sweet Potatoes:

    As a slow-digesting and nutrient-rich carbohydrate, sweet potatoes help improve satiety. “Bake them at 400°F for 30-45 minutes and pair with your favorite protein,” Carrero wrote.

    3. Berries:

    With their low glycemic impact and calorie content, berries are a favorable food choice. They transform boring meals into tasty snacks and can be eaten fresh or added to items like yogurt and oatmeal.

    4. Avocados:

    Another tasty complement to salads and toasts, avocados offer a great combination of healthy fats and fiber that help regulate appetite hormones. In addition to supporting weight loss, this nutrient-rich fruit, packed with vitamins and antioxidants, promotes overall health.

    5. Oats:

    Oats help release gut hormones like peptide YY (PYY) and glucagon-like peptide 1 (GLP-1), which help reduce food intake. This easy breakfast food also can reduce cholesterol, regulate blood sugar and reduce constipation.

    6. Veggies:

    Carrero recommends including high-fiber veggies such as broccoli, kale, and Brussels sprouts in the daily diet as they are packed with vitamins & minerals.

    7. Lean Beef:

    Rich in protein and conjugated linoleic acid (CLA), lean beef supports fat loss in multiple ways. Protein not only helps build and repair muscle but also increases calorie burn during digestion.

    8. Eggs:

    Using eggs and egg whites can help improve satiety by regulating hunger-controlling hormones like GLP-1 and CCK (cholecystokinin). These hormones signal the brain to reduce appetite, helping you feel full longer and preventing overeating.



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  • Got Prediabetes? Nutritionist Recommends Simple Hacks To Reverse It

    Got Prediabetes? Nutritionist Recommends Simple Hacks To Reverse It

    Prediabetes could be the beginning of all your chronic woes, paving the way for diabetes and its potentially irreversible health consequences. But what if you could reverse the condition without medications or complicated treatments? According to a nutritionist, all it takes is timely action—combining the right exercise with a nutritious diet.

    Adrian Chavez, a nutritionist specializing in weight loss and blood sugar management, recently shared his simple strategies to reverse prediabetes on social media. “If I had prediabetes and wanted to reverse it in 2025, here’s exactly what I would do,” Chavez wrote in an Instagram post, offering practical advice to help people take control of their health.

    “As someone who spent my entire PhD studying this topic, I can confidently say this is the most evidence-based approach to this issue, Chavez wrote.

    Exercise:

    Getting adequate physical activity is the first step Chavez recommends. “A single exercise session (if done correctly) can reduce blood sugar levels up to 2-3 days,” Chavez explained. For those who can make exercise a habit, for example, training every other day, blood sugar levels will show continuous improvement.

    Although both cardio and strength training are beneficial, Chavez believes that combining both would be the best option.

    Nutrition:

    What you eat and the timing of your meals play a vital role in managing blood sugar levels. Chavez also stresses the importance of monitoring total calorie intake, being mindful of the types of carbs you include, and ensuring you get enough protein and micronutrients to support overall health.

    “You have to eat the right amount of calories for your needs. In most cases, this means eating in an energy deficit (less calories than your body is burning for fuel) to lose excess body fat,” Chavez said. However, for people with prediabetes who do not have excess body fat and lack muscle mass, this means eating at “maintenance or even slight surplus.”

    While consuming the right amount of protein helps maintain and build muscle, slows digestion, and improves satiety, Chavez notes that the total proportion of energy coming from carbs should be kept under 55%. “Also choose high fiber carbohydrates such as legumes, vegetables, fruits and whole grains,” he added.

    When planning your diet, Chavez suggests ensuring adequate intake of micronutrients like magnesium, vitamin D, and chromium for better blood sugar control. He also recommends including antioxidant-rich foods such as berries, leafy greens, herbs, spices, coffee, and tea. Additionally, Chavez advises planning meal timings so that more of your daily calories are consumed earlier in the day rather than at night.



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