The 7 ‘Ozempic-like’ foods that may bust belly fat before Christmas – from dark chocolate to green tea and bananas
CHRISTMAS is famously a period of indulgences and there’s nothing wrong with partaking in a mince pie or roast with all the trimmings.
Many of us wait until New Year for a health reset, but you might want to get ahead at shifting stubborn belly fat before the festive period kicks off.
Nutritionist Tina Lond-Caulk says the roll around your middle tends to be different from the fat sitting under the skin in other parts of your body.
The Compex ambassador says: “Belly fat, especially that stubborn visceral fat that sits around our organs, isn’t just annoying when it comes to zipping up your jeans.
“It’s a real health risk, linked to serious conditions like heart disease, type 2 diabetes, and even some cancers.
“Unlike the jiggly subcutaneous fat under the skin, visceral fat is like a pesky party crasher, promoting inflammation and messing with our insulin.”
If you want to slim down your belly, your first instinct might be to hit the gym.
Indeed, moving more can help you shift a few pounds as well as boost your overall health and wellbeing.
But according to Tina, “the real magic of belly fat loss happens in the kitchen”.
“It’s all about what we eat, how we sleep, and how we manage stress,” she explains.
Cutting down on sugary treats and processed foods is a great place to start, but Tina recommends adding key foods rich in a gut-friendly bacteria to your diet to help bust stubborn belly fat in the run-up to Christmas.
“Akkermansia muciniphila is a gut bacterium that has been shown to help maintain the gut lining, reduce inflammation, and improve metabolism,” the nutritionist says.
“Some studies suggest that increasing the abundance of Akkermansia in the gut could have similar benefits to those provided by Ozempic, including improved insulin sensitivity and weight loss.”
It’s important to note that while the benefits of eating these foods have been compared to the effects of Ozempic, they can’t replicate the results of diabetes and weight loss medications.
Ozempic – whose active ingredient is semaglutide – is prescribed to treat type 2 diabetes and has the added benefit of making users lose weight.
Its manufacturer Novo Nordisk released a higher dose of semaglutide under the brand name Wegovy to treat obesity, which was rolled out in the UK last year.
The class of drugs, called glucagon-like peptide-1 receptor agonists (GLP-1 RA), work by mimicking the GLP-1 hormone produced naturally by your gut when you eat food, which signals to the brain that you’re full and prevents you from overeating.
It’s not possible for food to fully replicate the way medications work.
7 Akkermansia-boosting foods
“To naturally boost Akkermansia levels, focus on a diet rich in polyphenols,” Tina says.
These are micronutrients that are naturally found in certain plants.
To boost levels of the beneficial gut bacteria, Tina recommends eating more:
- Berries
- Pomegranates
- Green tea
- Dark chocolate
“Prebiotic fibres can also promote the growth of Akkermansia,” Tina adds.
These can be found in:
- Asparagus
- Onions
- Bananas
The nutritionist also reveals that some foods may be able to enhance the production of GLP-1, the hormone promoting feelings of fullness that’s also released when you take Ozempic and Wegovy.
“Foods rich in omega-3 fatty acids, like fatty fish and flaxseeds, as well as foods high in soluble fibre, such as oats and legumes, can boost GLP-1 levels,” Tina says.
“Regular exercise and adequate sleep also play a significant role in optimizing GLP-1 secretion.”
More pre-Christmas weight loss tips
Tina shares other ways of busting belly fat before Christmas, from prioritising protein to sticking to foods that will keep you full for longer.
She also suggests being more mindful around your festive drinking habits.
“At the end of the day, getting those abs and losing belly fat is about more than just cutting calories or sweating it out at the gym,” Tina says.
“Remember, it’s a journey, not a sprint. Make choices that support your health and well-being, and those abs will follow.”
1. Wind down on wine
With less than a month till Christmas, you’re probably being presented with lots of excuses to indulge in booze.
Tina says: “We all love a good time, but here’s the deal with alcohol: it’s not doing our bellies any favours.
“Alcohol messes with our hunger hormones—ghrelin and leptin. Ghrelin, the “I’m hungry” hormone, gets a boost, while leptin, the “I’m full” hormone, takes a nosedive.
“The result? You end up feeling hungrier and less satisfied, which can lead to overeating, especially unhealthy foods.
“So, while a glass of wine or a cocktail now and then is fine, it’s a good idea to keep some serious boundaries around alcohol.”
“I recommend a minimum of four to five alcohol-free nights a week, with maybe just an evening or two enjoying a glass of red wine or a shot of tequila on ice if you want to indulge.”
2. The whole story
From spiced cookies to store-bought mince pies, sadly Christmas is brimming with ultra-processed foods (UPFs).
Tina says: “These are the sneaky culprits behind many of our cravings and weight struggles.
“Loaded with added sugars, unhealthy fats, and artificial ingredients, they’re designed to be hyper-palatable – basically, they taste so good you can’t stop eating them!
Tina's belly fat busting-meal plan
Breakfast
Start your day with a omelette packed with spinach and tomatoes.
Just whip up three eggs with a handful of fresh spinach and some juicy tomatoes and herbs for flavour.
Pair it with a side of mixed berries for a sweet, polyphenol-rich kick and to help with the production of Akkermansia.
Wash it down with a cup of green tea or black coffee to boost your metabolism without extra calories.
Mid-morning snack
Keep those mid-morning munchies at bay with a serving of plain Greek yogurt topped with some unsalted mixed nuts or seeds.
Nuts and seeds are power packed with vitamins and minerals, healthy fats and fibre – keeping you full for longer.
Lunch
Go for a grilled chicken salad.
Toss some mixed dark green leaves with grilled chicken breast, avocado slices, cherry tomatoes, and cucumber. Drizzle with a zesty lemon vinaigrette made with apple cider vinegar.
If you need a little more, add a slice of whole grain bread.
Afternoon snack
An apple with a tablespoon of almond or nut butter serves as a good afternoon pick-me-up.
The combo of fibre and healthy fats will keep you satisfied.
Dinner
Season a salmon fillet with your favourite herbs like dill and a squeeze of lemon, then bake until it’s tender and flaky.
Serve it with a side of roasted veggies like broccoli, bell peppers, and carrots, plus a small portion of quinoa or brown rice for some good carbs.
Evening snack (optional)
If you’re craving a little something sweet, a small piece of dark chocolate (70% cocoa or higher) is a great choice.
It’s a delicious treat that’s low in sugar and packed with polyphenols.
“But these foods are nutrient-poor and can leave you feeling hungrier sooner, making it hard to resist reaching for more.”
She suggests sticking to whole and minimally processed foods, as these will keep you fuller and more satisfied for longer.
UPFs tend to contain ingredients that you wouldn’t use in your own kitchen, so have a look at ingredient list of foods before buying.
The best strategy? Stick to whole, minimally processed foods that keep you full and satisfied.
3. Fibre first
Tina says: “Certain foods are naturally more satiating and can help manage your appetite.
“High-fibre foods like vegetables, fruits, whole grains, and legumes can make you feel full because they take up more space in your stomach and are digested more slowly.
“Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, also promote satiety by slowing down digestion and helping regulate hunger hormones.
“Incorporating these foods into your diet not only supports weight management but also ensures you’re getting a wide range of nutrients that your body needs to function optimally.”
4. Prioritise protein
Making sure you’re eating more protein is also important for fat loss, Tina adds.
“Protein is not only essential for building and repairing tissues but also plays a crucial role in satiety – the feeling of fullness after eating,” the nutritionist explains.
“Unlike carbohydrates and fats, protein takes longer to digest, which helps stabilise blood sugar levels and keeps you feeling full for longer.
“This makes it easier to manage your calorie intake and avoid overeating.
“Including a good portion of protein in every meal can help curb cravings and reduce the temptation to snack between meals.
Add in foods like lean meats, fish, eggs, dairy products, legumes, and plant-based options like tofu and quinoa.
Can you target fat loss to one area?
We all have those wobbly bits we’d like to change more than others.
Targeted fat loss, often referred to as “spot reduction,” is the idea that you can lose fat from a specific part of your body by focusing exercise to that area.
However, the scientific consensus is that spot reduction is largely a myth.
When you lose fat, it tends to come off in a genearl manner, spread over the body.
It is determined by genetics and hormonal factors rather than specific exercises.
However, you can focus exercise on a certain muscle which can help it to tone and grow.
This can contribute to a different look of that area, especially if you are lean (meaning there is not much fat there).
To lose fat:
- Reduce the calories you eat
- Have a balanced diet, making sure to eat lots of fruits and vegetables. These contain fibre which help you feel more full
- Do regular exercise more than you were before. This could be walking, gym classes or weights
- Stick to something long term. If your plan is too drastic, you’re more likely to give up