In the middle of summer, when it’s time to put on your swimsuit, it is inevitable to try lose a few extra kilos. However, not everything goes. Even less when you want to reduce weight at all costs and in a short time. In fact, new medications that promise to achieve the desired weight easily with a simple puncture can be a bad idea if not used correctly and under medical supervision.
The use of “type” drugs Ozempic” lacks indication for those who want to do the “bikini operation”“since these are intended for the treatment of obesity or overweight when they are clinically relevant. They are not a suitable option for losing a few kilograms for exclusively aesthetic purposes. Besides, These are not treatments designed to be administered for one or two months, since early interruption of treatment is associated, in the majority of patients, with weight recovery. lost and even with a weight gain greater than the initial one, especially if sustained changes in eating habits and level of physical activity have not been consolidated,” he warns. Juan Pedro Fernández Corbelledoctor in Medicine and Surgery and director of the Preven Salud Medical Center.
In this scenario, it is increasingly fashionable to talk about foods “with the Ozempic effect”, although the reality is that «There are no foods capable of directly stimulating the production of intestinal hormones GLP-1»warns Dr. Fernández Corbelle. However, “certain foods can promote the feeling of satiety and help control appetite through physiological mechanisms that produce effects similar to those of these hormones,” acknowledges the expert.
A good example of this are foods rich in fiberespecially in soluble and fermentable fiber. «This type of fiber increases the volume of gastric contents and delays stomach emptying, which prolongs the feeling of satiety. Furthermore, upon reaching the colon it is fermented by the intestinal microbiota, generating compounds that participate in the regulation of appetite. It is found in foods such as legumes, oats and other whole grains, as well as fruits and vegetables, especially when consumed with skin whenever possible,” he recommends.
Furthermore, it is also advisable to opt for protein-rich foods, such as lean meats, fish, eggs, and plant-based sources of proteinincluding legumes, tofu or tempeh. “Proteins are the macronutrient with the greatest satiating capacity and, in addition, contribute to the maintenance of muscle mass during weight loss,” says the specialist, who also adds the need to eat foods rich in healthy fats, “especially monounsaturated fats and omega-3 polyunsaturated fatty acidswhich are associated with a greater feeling of satiety. Among them, extra virgin olive oil, avocado, nuts and oily fish stand out.
All of these options can be part of main meals or incorporated into small healthy meals between meals when necessary. «In any case, its effect on appetite control depends on the overall dietary pattern and its integration into a balanced dietmore than the isolated consumption of a specific food,” warns the expert.
No scientific evidence
Known as the “natural Ozempic”, the berberine It is one of the substances that is gaining more prominence on social networks in recent months. «However, scientific evidence does not support this comparison. Although berberine can promote modest weight loss, generally less than 5% of body weight, Its efficacy is considerably different from that observed with semaglutide. The main difference between both treatments lies in their mechanism of action: while berberine primarily exerts effects on glucose metabolism and insulin sensitivity, its impact on the regulation of appetite and satiety is very limited. On the other hand, semaglutide acts on the mechanisms that control hunger,” explains Dr. Fernández Corbelle.