5 Things to Help Maintain a Healthy Weight
Lately, I’ve been interviewed on the radio about the seemingly magical effects of Ozempic and Wegovy for weight loss. But before you get too excited, remember that these medications come with their fair share of side effects and health issues.
Understanding Semaglutide
Semaglutide, the active ingredient in both Ozempic and Wegovy, mimics a hormone called glucagon-like peptide-1 (GLP-1), which promotes insulin production. It also suppresses appetite by affecting the brain and slowing stomach emptying, making people feel fuller longer.
- Ozempic: Lower dose for diabetes treatment.
- Wegovy: Higher dose for weight loss due to increased appetite suppression.
However, these medications can cause side effects such as nausea, vomiting, diarrhea, constipation, thyroid cancer, pancreatic damage, and kidney issues. Weight regain is also common, with about 70% of lost weight returning within a year of stopping the medication.
The Obesity Epidemic
The rise in obesity is alarming, driven by the abundance of ultra-processed foods that undermine our sense of satiety. While medications offer a quick fix, they don’t address the root cause of poor dietary habits.
Nestle’s New Market Strategy
Recently, I was interviewed about Nestle’s launch of food products specifically marketed to those on weight loss medications. With reduced appetites among their target market, Nestle is pivoting to maintain their bottom line by tapping into this emerging market.
A Personal Update
Quick sidebar: While recording new episodes, I’ve been shutting down the SproutRight.com store. My Take This by Lianne supplement line is no longer available due to ongoing regulatory battles with Health Canada and financial challenges. I’m grateful to everyone who supported my products.
Back to Weight Management
Considering weight loss medications? It’s a significant commitment with lifelong implications. Instead, why not try these five changes to achieve your weight goals naturally?
1. Hydrate Wisely
- Avoid: Drinks with added sugar or juice.
- Opt for: Water, sparkling water, coconut water with a pinch of Celtic salt (see episode 159), herbal teas.
- Tip: Reduce or eliminate syrups in your coffee.
2. Read Food Labels
- Avoid: Foods with glucose, fructose, safflower oil, sunflower oil, corn oil, peanut oil, or vegetable oil.
- Opt for: Homemade dressings with coconut oil, avocado oil, or butter. Use extra virgin olive oil for salads.
- Resource: Sprout Right Family Food book for dressing recipes. Also, listen to episode 191 about dressing up your meals.
3. Load Up on Veggies
- At every meal: Half your plate should be low-glycemic vegetables like leafy greens, zucchini, carrots, beets, peppers, beans, peas, broccoli, cauliflower, and sprouts.
- For fruits: Choose berries over grapes or melons, and apples or pears over mangoes for better blood sugar management.
4. Fast for 12 Hours
- Practice: Stop eating in the evening and wait 12 hours before your next meal. This helps with detoxification and clearer mornings.
5. Prioritize Protein
- Goal: 1 gram of protein per pound of body weight.
- Ideas: 5 large eggs, 1½ cups Greek yogurt, 6 slices turkey, 18 large shrimp, 4 oz chicken breast, 3 cups bone broth, vegetarian options like tempeh, and protein shakes.
Protein-Rich Food Options
Animal-based
- 5 large eggs
- 1½ cups Greek yogurt
- 6 slices turkey (lunch meat, not ideal but works in a pinch)
- 18 large shrimp
- 4 oz chicken breast
- 4 oz turkey
- 4 oz ground beef (aim for grass-fed)
- 4.5 oz steak
- 6 oz salmon fillet
- 3 cups bone broth
- 3 ground chicken or turkey sausages (read the ingredients)
- 4 oz cheese
- 4 oz tuna
- 5 oz can tuna
Vegetarian
- 1 cup black beans (14g protein)
- 1 cup lentils (18g protein)
- 3 tbsp hemp seeds (10g protein)
- ¼ cup pumpkin seeds (9g protein)
- 1 cup peas (8g protein)
- 1 cup chickpeas (12g protein)
- Tempeh (more protein and fiber than tofu; make sure it’s organic)
- 2 eggs and 2 egg whites (or 4 eggs) with mushrooms, spinach, and some grated pecorino cheese
- Protein shake with blueberries, hemp seeds, soaked chia seeds, coconut water, and a dollop of almond butter. (I use Dr. B’s favorite protein powder; links and promo code in the show notes on liannephillipson.com)
Snack Ideas
- Afternoon snack: Vanilla protein powder, three squares of Choc-o-sol vanilla sea salt chocolate (from episode 92), blended with hot water, hemp seeds, and sometimes coconut whipping cream from a can.
Optional Extra
- Glucose Monitor: Consider using a glucose monitor to see how your body responds to different foods.
This isn’t a starvation diet. It’s about making better food choices and listening to your body’s needs. If you’re considering weight loss medication, try these natural changes first. They might be all you need to reach your goals.
Do you subscribe to my newsletter? That’s where I put a shout-out for questions for upcoming episodes, especially with Dr. Brockenshire. Head to LiannePhillipson.com or SproutRight.com and sign up. Find me on social media at @liannephillipson and @sproutright handles, and be sure you’re subscribed. I have some really interesting topics and guests coming up in the next few weeks, and you won’t want to miss them!
Thanks for being here and for sharing. Let me know if you’re up for this challenge. I’ll see you next time. In the meantime, remember to eat this…
- Choc-o-sol Vanilla Sea Salt Chocolate: Order here.
- Pure Paleo Unflavoured Protein Powder: Order here
- Pure Paleo Vanilla Protein Powder: Order here
Happy eating, and stay healthy!
