8 Natural Alternatives to Ozempic for Weight Loss

Ozempic^®, one brand name for semaglutide, is a diabetes drug that can be prescribed off-label for weight loss. It works by suppressing appetite, making you feel fuller, curbing cravings, and dialing down food noise (ongoing mental chatter about food).

If you don’t qualify for Ozempic, don’t want to take medication, are concerned about side effects, or simply cannot with needles, you can consider natural alternatives to Ozempic, Wegovy^®, and other glucagon-like peptide-1 receptor agonists (GLP-1 medications. Find out more ahead.

Though they may not work as quickly or be effective for everyone, it’s definitely possible to lose weight without prescription drugs like Ozempic.

There are other weight loss meds, of course, but there are also natural alternatives to Ozempic, like:

• Protein

• Fiber

• Water

• Sleep

• Stress reduction

• Berberine

• Magnesium

• Green tea

Again, some of these options may not be as effective as medical weight loss, but they may still support your weight loss journey. Read on to learn how each natural Ozempic alternative works and how to incorporate them into your routine.

1. Protein

Protein is the overachieving macronutrient. It helps with muscle growth and repair, hormone regulation, and immune function.

When it comes to weight loss, research shows eating a high-protein diet can: 

• Reduce your appetite

• Help you feel fuller

• Reduce cravings

Sound familiar?

Besides reducing your appetite, eating plenty of protein can help with weight loss in other ways. For example, when you’re losing body fat, there’s a risk you’ll lose muscle at the same time. Eating a high amount of protein can help your body hold onto muscle while losing fat.

Having more muscle is good news for weight loss because muscle burns more calories at rest than fat, keeping your metabolism higher.

High-protein foods include: 

• Chicken

• Turkey

• Lean beef

• Fish

• Tofu

• Eggs

• Tempeh

• Greek yogurt

You can also up your protein intake by adding protein powder to oatmeal, smoothies, and yogurt.

In general, experts suggest aiming for 100 grams of protein a day when losing weight. You can use our protein calculator to get a personalized daily intake recommendation.

2. Fiber

Fiber is another nutrient that can help on your weight loss journey.

Research shows fiber can dilute calories in a meal, which increases satiety (the feeling of fullness). Feeling fuller can help you avoid overeating, stick to nutritious food choices, and eat the right portions for you.

Fiber has many health benefits beyond weight loss. It’s good for gut health, it can lower cholesterol, and it can reduce the risk of health conditions like:

• Heart disease

• Stroke

• Type 2 diabetes

High-fiber foods include:

• Legumes. Lentils, chickpeas, and beans are all part of the fiber-rich legume family.

• Nuts and seeds. Think pumpkin seeds, chia seeds, pistachios, and almonds.

• Fruits and veggies. The list is endless, but we’re particularly fond of raspberries, strawberries, apples, asparagus, broccoli, and carrots.

• Complex carbohydrates. This includes brown rice, quinoa, sweet potatoes, and whole-grain bread.

3. Water

Water is another natural alternative to Ozempic, as it can also help keep your appetite in check.

A 2022 review of studies found that “preloading water“ — when you drink water before a meal — can aid weight loss. It found that drinking about 17 ounces (roughly two glasses) of water before meals may improve weight loss by two to five pounds over three months.

Why? Several factors could be at play. Water may affect hunger hormones, help you feel fuller, and keep you hydrated (your body can confuse thirst for hunger).

Drink enough that your pee is clear or light yellow. If you struggle to drink enough water, try:

• Getting a reusable water bottle and taking it with you everywhere

• Flavoring water with apple, mint, cucumber, lemon, or raspberries

• Setting a reminder to drink on your phone or leave a Post-it note by your coffee machine

• Having a glass of water with every meal and snack

Another weight loss bonus: If you’re swapping sugary sodas or juices for water, you’ll be naturally reducing your calorie and sugar intake.

4. Sleep

Okay, hear us out on this one. Sleep is a natural Ozempic alternative because sleep deprivation can do a real number on your hunger hormones.

Here’s what can happen when you don’t get enough sleep:

• Your levels of ghrelin (a hunger hormone) are higher and leptin (the satiety hormone) are lower, leading to a higher appetite.

• You have a decreased liking for low-energy foods (those that aren’t calorie-dense, like veggies) and are more likely to eat high-energy foods, potentially leading to eating more calories than your body needs.

And it’s not just food choices. When you’re tired, your energy and motivation to work out have probably left the chat. When dinner time rolls around, ordering takeout is a lot more appealing than cooking a nutritious meal.

To help, aim for at least seven hours of sleep a night.

To get more sleep:

• Keep a consistent sleep schedule each day

• Make sure your bedroom is cool, dark, and quiet

• Only use your bed for sleep and sex

• Avoid heavy meals, alcohol, and screens close to bedtime

BTW, if you’re wondering how to stop food noise naturally, our dedicated food noise guide may help.

5. Reduced Stress

Lowering stress levels is another surprising natural alternative to Ozempic for weight loss. Just like sleep, it’s a powerful one, as stress and weight gain can go hand in hand.

Stress hormones can:

• Increase appetite

• Increase cravings for sugary and high-fat fats

• Lower self-regulation, making it harder to stick to nutritious choices

• Encourage the body to store belly fat

• Disrupt sleep

Lowering stress isn’t always easy, but simple approaches can help. Try:

• Getting regular movement

• Meditating or doing breathing exercises

• Journaling

• Spending time in nature

• Speaking with a therapist or close friend

If you find yourself stress eating, try to practice mindful eating. This involves paying more attention to what and when you eat. Notice when you’re reaching for a snack to self-soothe, and see if there’s another activity you can do instead.

For those times you do need a snack, keep healthy options on hand, like nuts, seeds, dried fruit, and air-popped popcorn.

6. Berberine 

Is there a natural form of Ozempic? If there is, this might be it. Berberine is hailed as “nature’s Ozempic“ — at least, according to TikTok and some wellness communities on the internet.

Berberine is a substance found in plants like barberry, goldenseal, and Oregon grape, and you might have seen it in health food stores in supplement form.

It’s right to be dubious of weight loss supplements, even natural supplements, but there’s some promising research behind berberine.

A 2022 systematic review and meta-analysis, for example, found that berberine supplementation reduced:

• Body weight

• Triglyceride (a type of fat in your blood)

• Total cholesterol

• Low-density lipoprotein (LDL) cholesterol, known as “bad cholesterol“

• Fasting blood glucose (blood sugar levels)

• Systolic blood pressure

• HOMA-IR (Homeostatic Model Assessment of Insulin Resistance), a measure of insulin resistance

Berberine also seemed to help increase high-density lipoprotein (HDL) cholesterol, known as “good cholesterol.“

The research found a daily 1-gram berberine supplement to be the optimal dose for weight loss.

Keep in mind supplements aren’t regulated by the U.S. Food and Drug Administration (FDA), and more research is needed on berberine’s weight loss effects.

Check out our guide to berberine for weight loss to learn more.

7. Magnesium

Magnesium is a mineral found in foods and in supplement form. Magnesium deficiency can lead to chronic low-grade inflammation, which may cause: 

• Obesity 

• Cardiovascular diseases

• Diabetes

• Depressive symptoms

• Sleep disorders (which are also linked to weight gain)

A 2023 study looked at magnesium levels in 1,000 adults. It found that magnesium blood levels were inversely associated with fat mass, especially for those who got seven hours of sleep or more. In simpler terms, the lower the magnesium, the higher the fat mass.

More research is needed, but magnesium supplements may help with weight loss. A 2020 systematic review and meta-analysis of 32 studies found that magnesium supplementation led to a reduction in body mass index (BMI).

In women and those with obesity, high blood pressure (hypertension), magnesium deficiency, and insulin resistance-related disorders, magnesium supplementation also led to a change in body weight and waist circumference.

8. Green Tea

Green tea has anti-inflammatory, antioxidant, and anti-cancer properties, and it might play a role in weight management. It contains caffeine and catechins (a type of flavonoid). When combined, these natural compounds may increase energy metabolism (how fast the body burns calories) and lead to weight loss.

As with most supplements, more research is needed on green tea and weight loss. But there’s promise.

A 2023 systematic review and meta-analysis looked at 59 studies on green tea extract supplements. It found that green tea supplementation led to a reduction in:

• Body weight

• Body fat percentage

• Body mass index

• Malondialdehyde (a marker of oxidative stress)

Our guide to the best weight loss supplements for women goes into more detail, including other GLP-1 natural alternatives, vitamins, and red flags to look for when buying supplements.

Semaglutide natural alternatives range from food groups and behaviors (like protein, fiber, sleep, and stress reduction) to supplements (like berberine, magnesium, and green tea).

Here are the final points about natural alternatives to Ozempic to keep in mind:

• More research is needed into many supplements. Check with a healthcare provider before adding any to your routine, especially if you’re taking medication or have a health condition.

• Don’t forget the fundamentals of weight loss. For sustainable, healthy weight loss, be sure to combine any supplements with nutritious foods and regular movement. And don’t neglect your sleep!

• For some, lifestyle changes aren’t always enough. Medication may be the missing piece of the puzzle. Medical alternatives to Ozempic exist, too, including oral weight loss medications, if needles aren’t your thing.

Hers offers a range of weight loss treatments, including injectable and oral weight loss drugs. Alongside medication, you’ll get a holistic weight loss plan with ongoing provider support and dedicated tools to help you level up your nutrition, movement, sleep, and stress management.

If it’s something you’re interested in, you can take our free online weight loss assessment to discover your options.