{"id":11542,"date":"2026-01-26T14:53:56","date_gmt":"2026-01-26T15:53:56","guid":{"rendered":"http:\/\/curiousdrive.com\/?p=11542"},"modified":"2026-01-28T21:33:57","modified_gmt":"2026-01-28T21:33:57","slug":"physician-reveals-diet-that-mimics-ozempic-without-the-need-for-jabs","status":"publish","type":"post","link":"http:\/\/curiousdrive.com\/index.php\/2026\/01\/26\/physician-reveals-diet-that-mimics-ozempic-without-the-need-for-jabs\/","title":{"rendered":"Physician reveals diet that \u2018mimics Ozempic\u2019 without the need for jabs"},"content":{"rendered":"
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The recent boom in weight loss jabs<\/a> has been near-impossible for most people to miss. From celebrity endorsements to long NHS <\/a>waiting lists for them, GLP-1 medications like Ozempic<\/a>, Wegovy and Mounjaro have totally reshaped treatments. But what happens when people stop <\/em>taking them is a question many only confront after the weight has already dropped. According to clinical researcher Dr. Holly Wyatt, that moment often brings hunger (and weight) back with a vengeance. Her work now focuses on what comes next rather than the injections themselves. And the physician claims to have the answer\u2026 (Picture: SWNS)<\/figcaption><\/figure>\n
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Dr. Wyatt said: \u2018One of the big problems with Wegovy or tirzepatide [Mounjaro] and the other drugs that are out there is that people aren\u2019t staying on them. They\u2019re losing weight, and then they\u2019re going off the drug.\u2019 Cost, side effects and a reluctance to commit long term all play a role in why folk may stop jabbing themselves. (Picture: Getty Images)<\/figcaption><\/figure>\n
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When people stop taking GLP-1s, the body doesn\u2019t just quietly accept the change. Appetite creeps back in stages. \u2018If you\u2019re taking the injectable, it is long lasting,\u2019 Dr. Wyatt explained. \u2018It has a long half-life, so it\u2019ll take several weeks before you notice it, but eventually that medication\u2019s out of your system, and your appetite comes back.\u2019 That return can feel sudden to anyone who got used to a muted hunger signal. (Picture: Getty Images)<\/figcaption><\/figure>\n
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Dr. Wyatt compares stopping weight loss injections to quitting other long-term medications. \u2018The medication\u2019s effects are temporary. If you stop taking a blood pressure pill, your blood pressure goes back up,\u2019 she said. \u2018Similarly, when patients discontinue GLP-1s, their appetite comes back. The food noise people talk about comes back, and then over a period of time, you regain the weight.\u2019 Clinical trials repeatedly show that the loss and regain cycle is a very real factor in those that stopped the jabs. (Picture: Getty Images)<\/figcaption><\/figure>\n
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That pattern pushed Dr. Wyatt to develop practical strategies for life after injections. \u2018We\u2019re seeing this pattern of losing a significant amount of weight, but then also regaining it fairly rapidly. A lot of people are getting into that cycle,\u2019 she said. Her response is laid out in her book Losing the Weight Loss Meds: A 10-Week Playbook for Stopping GLP-1 Medications Without Regaining the Weight, which aims to make the transition less brutal. (Picture: Getty Images)<\/figcaption><\/figure>\n
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Central to that plan is choosing to consume food that does more than just fill a plate. Dr. Wyatt calls it an ‘appetite reset meal’. \u2018When I refer to an \u201cappetite reset meal,\u201d I\u2019m talking about a structured first meal of the day that uses food as medicine to help lower hunger and cravings across the day,\u2019 she said. \u2018It does not fully replace GLP-1 medications, but it can help replicate some of their appetite-regulating effects.\u2019 (Picture: Getty Images)<\/figcaption><\/figure>\n

What to eat for breakfast<\/h2>\n
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The breakfast formula is actually pretty specific. Dr. Wyatt recommends at least 25 grams of protein, under 45 grams of carbohydrates, at least 15 grams of fibre, no more than 10 grams of added sugar and no more than 10 grams of fat. Protein-rich foods like egg whites, Greek yoghurt or cottage cheese pair well with high-fibre options such as berries, beans or lentils. The aim is slower digestion and longer-lasting fullness. (Picture: Getty Images)<\/figcaption><\/figure>\n
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‘Aside from slow digestion, these foods stabilise blood sugar by limiting refined carbohydrates and added sugars, reducing post-meal glucose spikes,’ she said. They also increase fullness hormones, helping quiet appetite and \u2018food noise\u2019 so people eat less without feeling constantly deprived. \u2018Starting the day this way helps set appetite and craving patterns for the entire day,\u2019 Dr. Wyatt added. (Picture: Getty Images)<\/figcaption><\/figure>\n
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Food alone isn\u2019t enough though. Dr. Wyatt stresses that willpower quickly runs out once medication support disappears. \u2018The big thing is people need to understand that it\u2019s going to be very difficult, if not almost impossible, to do it with willpower alone,\u2019 she said. \u2018You need to substitute some other behaviors, a different plan to be successful.\u2019 Her approach rests on food, movement and psychological preparation. (Picture: Getty Images)<\/figcaption><\/figure>\n
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Exercise helps create what she calls metabolic flexibility. It allows the body to balance food intake with energy use. \u2018It\u2019s a really big piece for weight loss maintenance,\u2019 she said. Emotional eating also needs more than a little attention. \u2018When you\u2019re on the GLP-1 and let\u2019s say you\u2019ve used food to cope with stress or negative emotions, these behaviours are temporarily controlled,\u2019 she said. Without new strategies, old habits can return. And fast. (Picture: Getty Images)<\/figcaption><\/figure>\n
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Despite the challenges, Dr. Wyatt believes that these GLP-1s remain rather transformative. \u2018We have a really big opportunity to reduce obesity with these drugs, but that won\u2019t happen if we don\u2019t figure out how to prevent weight regain once people have lost the weight,\u2019 she said. \u2018They\u2019re game changers.\u2019 Her concern is simple. \u2018No one\u2019s talking about what they\u2019re going to do when they stop…\u2019 (Picture: Getty Images)<\/figcaption><\/figure>\n

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