Ozempic and similar medications are now in high demand for their weight loss benefits. However, Dr. Taz Bhatia, an Atlanta-based board-certified integrative medicine physician, has identified three foods that she believes can deliver similar results.

Dr. Bhatia recently took to TikTok to share her insights, claiming that these foods can replicate the effects of medications like Ozempic, Wegovy, and Mounjaro. Her video has quickly gained popularity, garnering over 24,000 likes.

Avocados

Good news for avocado toast fans. 

One of the foods highlighted by Dr. Bhatia is avocados, which she praises for being rich in MCT oil, omega-3 fats, and omega-9 fats. MCT oil, consisting of medium-chain triglycerides, is known for its easy digestibility compared to other fats. Omega-3 and omega-9 fats, commonly referred to as “healthy fats,” are beneficial for heart health.

But avocados are also great because they’re so dense, so they “keep us full, they prevent us from snacking and from grabbing things that simply spike our blood sugar and add to our belly fat,” she points out. 

A July 2022 study suggests that eating one avocado per day favorably affects body weight and belly fat, and other research has shown that avocado eaters were much less likely to be overweight than non-avocado consumers. 

Berries 

Berries are full of antioxidants, which can help reduce inflammation and improve the “overall oxidation of the body,” according to Bhatia. Then there’s all that fiber, which, again, can keep us “nice and full.” 

They are also relatively low in calories and fat compared to other sweet snacks, and contain carbohydrates that help promote a healthy gut. 

One 2018 study showed that consuming 600 grams of blackberries daily for one week improved the fat oxidation and insulin sensitivity of overweight or obese men. 

Chia seeds

Finally, everyone’s favorite acai bowl ingredient, chia seeds have “lots of fiber [and] lots of healthy fats,” says the doc, keeping us fuller longer.

Just one ounce of chia seeds have 35% of your daily recommended intake of fiber, and since they expand in your stomach, they’re sure to keep you satiated. 

Chia seeds are also a great source of calcium, magnesium and antioxidants. 

A 2024 study found that eating 30 grams of chia seeds daily for six months led to a significant reduction in waist circumference in overweight adults. 

You’ve probably noticed that these three foods have quite a few things in common.

“You see the pattern here,” Bhatia said. “Fiber, fat, protein — all of these things making a difference with how full we are, how much we’re gonna eat.”  

It might not be entirely accurate to say that these foods “mimic” Ozempic, which works by imitating the action of a hormone called GLP-1 (glucagon-like peptide-1), which is naturally produced in the body. However, given that this action aids in weight loss primarily by helping you stay fuller longer, these foods can certainly be an effective drug-free alternative.