Protein: A Natural Alternative to Semaglutide?

In 2021, an estimated 8.2 million Americans were prescribed semaglutide for weight management and diabetes. However, as its popularity grows, so does the search for a natural alternative to semaglutide—one that offers sustainable weight loss without the harsh side effects.

Ozempic, Wegovy, and the likes have society in a chokehold. Once the prevalent use of drugs among celebrities came out, we could not escape hearing or talking about the drugs. At first, many of us were intrigued—some even skeptical—but now, it’s hard not to consider them as options for weight management.

Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended as medical advice. Always consult with a healthcare professional before making any changes to your health or wellness routine. The content shared here is based on personal experience, research, and general knowledge, but may not be suitable for everyone.

Semaglutide: How Did They Seduce Us?

Semaglutide belongs to a class of medications called GLP-1 agonists. These drugs mimic a hormone (GLP-1) that’s naturally released in the gut when we eat, helping control blood sugar and promote insulin production. Initially used to treat type 2 diabetes, semaglutide quickly gained attention for its ability to curb appetite and promote weight loss.

However, when people realized that this same drug could suppress appetite, it attracted many who wanted to lose weight. From those who struggled with obesity to those who wanted to lose a few pounds for an event, it spread like wildfire. And for good reason: the results speak for themselves. A 68-week study in 2021 showed participants on semaglutide lost nearly 15% of their body weight, compared to just 2.4% in the placebo group. For those struggling with weight loss, these numbers are hard to ignore. The physical transformations shared on social media by thousands also made this drug almost irresistible.

Every Rose Has Its Thorns 

While the transformations can look effortless, the experience of being on semaglutide medication can be pretty dreadful. For some, the side effects made it impossible for them to continue taking the drug.

Here are some of the most frequently reported side effects you should be aware of:

• Nausea: The most common side effect, experienced by 44-50% of patients, often occurs when starting or increasing the dose.
• Decreased Appetite: While this helps with weight loss, about 30-40% of patients say it can make eating difficult at times.
• Vomiting: Experienced by 24-28% of users, especially in the early stages of treatment.
• Diarrhea: This common gastrointestinal issue affects around 23-30% of users, though it tends to improve over time.
• Constipation: Reported by 14-22% of patients.
• Abdominal Pain: Roughly 20% of users experience mild to moderate discomfort.
• Headaches: Affects 13-17% of patients, usually easing as the body adjusts.
• Fatigue: Around 11% of patients report feeling unusually tired.

Rare Side Effects:

• Pancreatitis: A rare but serious condition affecting less than 1% of patients.
• Gallbladder Issues: About 1-2% of users face gallbladder problems, especially if they lose weight rapidly.
• Kidney Problems: Less than 1% report worsening kidney function, especially in cases of dehydration from nausea or vomiting.
• Hypoglycemia: Low blood sugar, affecting around 3-5% of patients when combined with other diabetes medications.

You might think the side effects are worth it, but what if that result is short-lived? A study published in 2022 showed that one year after they stopped taking semaglutide drugs, the participants regained two-thirds of the weight they lost, even with ‘lifestyle intervention.’ In a more recent study published in 2024, researchers found that 56% of participants kept the weight off or went on to lose additional weight. Semaglutide helps slow down the digestive process and tricks our bodies into feeling full. Once those natural processes return, a large number of people appear to regain some weight.

For those who experience these side effects, sticking with semaglutide can be challenging. Given the likelihood of regaining the weight lost after stopping the drug, it makes sense to consider a natural alternative to semaglutide—one that supports appetite control and weight management without nausea, fatigue, or digestive issues.

Meat: A Better Suitor?

This isn’t a criticism of semaglutide medication but rather an invitation to explore a more natural alternative to semaglutide—one that is sustainable, effective, and based on whole foods rather than pharmaceuticals. Pharmaceutical drugs like Ozempic and Wegovy can be the best approach for some individuals, offering life-changing benefits. That being said, there are many people using these drugs even though they just want to lose a few pound. I myself have considered trying it because I was struggling to stay consistent with my diet. I chose to focus on lifting weights and improving my diet and was able to lose weight. One of the things I decided to focus on was eating more protein.

Here’s how protein consumption can offer effects similar to Ozempic and Wegovy:

1. Appetite Suppression

• Semaglutide: Semaglutide mimics a hormone called GLP-1 (glucagon-like peptide-1), which signals the brain to reduce hunger and lower appetite. This leads to less food intake and weight loss.
• Protein: A high-protein diet can serve as a natural alternative to semaglutide as it boosts GLP-1 levels, which naturally suppresses appetite by affecting hunger hormones and keeping you feeling full longer.

2. Slowed Gastric Emptying

• Semaglutide: One of the key actions of semaglutide is to slow down the rate at which food leaves the stomach, which increases feelings of fullness and reduces the frequency of eating.
• Protein: High-protein meals also slow down gastric emptying. The digestive process for protein is longer compared to carbohydrates, leading to prolonged fullness and reduced hunger signals. This helps regulate meal frequency and portion sizes naturally.

3. Boosting Metabolism

• Semaglutide: The primary focus of semaglutide is on appetite regulation and blood sugar control, but it indirectly affects metabolism by helping with weight loss and improving insulin sensitivity, which enhances the body’s ability to metabolize fat.
• Protein: Protein consumption directly affects metabolism because it requires more energy to digest compared to fats and carbohydrates. This phenomenon, known as the thermic effect of food, increases energy expenditure and helps in burning more calories, even at rest. Protein also helps preserve lean muscle mass, which is important for maintaining metabolic rate during weight loss.

4. Blood Sugar Regulation

• Semaglutide: One of the main purposes of Ozempic is to improve blood sugar regulation by increasing insulin secretion and reducing glucose production in the liver. This effect is especially useful for individuals with type 2 diabetes or prediabetes.
• Protein: Protein has a minimal impact on blood sugar levels, particularly when compared to carbohydrates. When consumed in balanced amounts, protein can help stabilize blood sugar levels by slowing down the absorption of glucose. This can help prevent blood sugar spikes and crashes, contributing to improved overall glycemic control.

5. Long-Term Weight Loss

• Semaglutide: Clinical trials show that Ozempic can lead to significant weight loss, with patients losing up to 15% of their body weight over the course of several months to a year.
• Protein: Studies show that high-protein diets can contribute to weight loss and improve body composition. Protein helps preserve lean muscle mass during weight loss, which is essential for maintaining long-term results. Semaglutide medications do not support the preservation of muscle mass and because of the side effects, users can lose muscle mass. However, the weight loss effect of protein alone is typically more modest compared to Ozempic.

How much protein do you need to get these effects? What is considered a high-protein diet? This will vary and depend on your weight, activity level, and specific goals, but you should aim to get between 1 gram of protein per pound of body weight/ your goal body weight. For example, if you weigh 150 pounds and are aiming to lose 20 pounds, you should consume at least 130 grams of protein. This is hard to achieve, I struggle with this daily – but I do notice the days I am less hungry are the days I hit my protein goal. During those same days I don’t have as much of a hard time sticking to my calroie deficit.

Protein: A Natural and Sustainable Alternative to Ozempic for Weight Loss

Protein can serve as an excellent alternative to semaglutide medication (Ozempic, Wegovy, etc…) for weight loss, offering many of the same benefits, such as appetite suppression, slowed digestion, and a boost in metabolism. Unlike medication, protein naturally influences hunger-regulating hormones and digestion, helping to control appetite and reduce overall calorie intake. While semaglutide provides a more rapid and targeted result, a high-protein diet, combined with balanced calorie control and regular exercise, provides a healthier, sustainable, and natural path to weight loss. While protein may take longer to show results, it’s a natural, sustainable path to weight loss—without the need for medication. It also has the added benefit of preserving and growing your muscle mass (if you weight lift). Why not give it a try?

Products You Will Love!

It can be a challenge to get enough protein in. Here are some products that can help you hit your protein daily:

1. Chomps Meat Sticks
2. Orgain Plant-Based Protein – Fruity Cereal Flavor (the greatest plant-based protein powder I’ve tried!)
3. 1Up Clear Protein – Peach Rings Flavor
4. CLIF Builder Protein Bars – Chocolate Mint and Chocolate Flavors
5. Nugo Dark Chocolate Protein Bars