Fibre, adequate protein and physical activity support weight management. Their benefits should not, however, be confused with promises of a “natural Ozempic.” Sustainable care considers muscle strength, nutrition and long-term well-being—not just the number on the scale.
How does GLP-1 work?
GLP-1 is a hormone produced by intestinal L-cells that helps regulate appetite and blood glucose. It increases insulin secretion when blood glucose is elevated and influences stomach emptying. Semaglutide, the active ingredient in Ozempic, activates the same receptors. In the EU, Ozempic is authorised for treating type 2 diabetes; its effects also include reduced appetite. Source: European Medicines Agency
Describing this as “hijacking” the body is unnecessary. The medicine acts through an existing biological signalling system. Similarly, having excess weight does not, by itself, demonstrate that someone’s natural GLP-1 system is broken.
Weight loss can include a reduction in lean mass
Weight lost during semaglutide treatment can include both fat and lean tissue. In the STEP 1 body-composition substudy, the proportional reduction in fat mass was greater than the reduction in lean mass.
Importantly, lean mass is not synonymous with muscle. It also includes components such as water and organs. A measured reduction in lean mass therefore cannot be interpreted as an identical amount of muscle loss. Source: STEP 1 body-composition analysis
Nevertheless, preserving muscle matters. Adequate protein and regular resistance training are particularly important when appetite falls substantially. Eating more protein alone does not replace the stimulus provided by strength training. Source: joint clinical advisory on nutrition and GLP-1 therapy
Why can weight return after treatment stops?
In the STEP 1 extension, participants regained an average of approximately two-thirds of their previous weight loss within a year. The study used semaglutide at 2.4 milligrams weekly, and both medication and the study’s structured lifestyle support were discontinued.
This was a group average, not a prediction for every individual. The study also did not establish that the regained weight was almost entirely fat. Its findings highlight the importance of ongoing care and follow-up. Source: STEP 1 trial extension
Can food support the body’s natural satiety signals?
Nutrients can influence the body’s own GLP-1 secretion. For example, gut bacteria ferment certain fibres into short-chain fatty acids involved in intestinal signalling. Researchers have also investigated the effects of proteins and fats.
However, a hormonal response does not automatically translate into substantial weight loss. Dietary effects cannot simply be equated with those of a long-acting medicine, and an individual food should not be presented as a substitute. Source: review of nutritional modulation of GLP-1 secretion
Apple cider vinegar, sauerkraut, oils and supplements should therefore not be marketed as “natural Ozempic.” A small human study of the bile acid derivative TUDCA investigated insulin sensitivity, but it does not establish TUDCA as a weight-loss treatment that can replace semaglutide. Source: TUDCA clinical study
Practical habits for sustainable progress
- Combine protein with resistance training. Include foods such as fish, eggs, legumes or suitable dairy products in your meals, alongside regular strength training. Clinical advisory
- Choose varied sources of fibre. Vegetables, berries, fruit, legumes and whole grains contribute to a balanced diet. Eliminating all starch is unnecessary: potatoes can also fit into a healthy eating pattern. Finnish Food Authority
- Try walking after meals. Research in people with type 2 diabetes has found that short post-meal walks can improve post-meal blood glucose control. Walking trial
- Find a workable eating rhythm. Eating only once or twice daily is not a requirement. Regular meals that suit your routine can make hunger easier to manage. Finnish Food Authority
Nutrition, physical activity and medication, when indicated, are complementary—not competing—approaches. The aim is a sustainable combination that supports health. If you are considering stopping medication, agree on a plan for ongoing weight and blood glucose monitoring with your treating clinician.
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