If you're taking a weight loss medication and constantly wondering what to eat on Ozempic, or another GLP-1 receptor agonist, you’ve come to the right place. The quickest route to reach your health goal is to pair the medication with a healthy diet (and exercise). But that can come with challenges as GLP-1s can impact your appetite and cause gastrointestinal side effects that may tank your desire for food. While curbing appetite is one of the intended outcomes, you don’t want to miss out on vital nutrients your body needs. Here’s what you need to know to maximize your diet while on Ozempic to meet your nutritional needs, decrease side effects, and feel great.
Stumped on what to eat while taking Ozempic? You’re hardly alone. With all the fanfare surrounding medications like Ozempic-especially on their ability to make you less hungry all the time-it can be tricky to know what to eat. Let’s face it, a “healthy diet” can mean a lot of different things and doesn’t provide much guidance, especially if you struggle to eat in a balanced way. The good news: These meds are on your side. Due to how they work, GLP-1s can help you change your eating habits to choose more nutritious foods that promote weight loss. (That’s a win-win.) If you’re taking Ozempic or another GLP-1 receptor agonist for diabetes management or weight loss, here’s what to eat on Ozempic and how to choose foods that meet your nutritional needs, while helping you avoid unwanted side effects of the medications. And because your nutritional needs may shift with age, especially as you go through perimenopause and menopause, we’ve also included tailored advice for your 30s, 40s, 50s, and 60s. Keep reading to learn more.
Understanding Ozempic and GLP-1 Medications
While many people use “Ozempic” as a catchall for many different GLP-1 medications that help with weight loss and blood sugar control, there are so many options and it can be hard to keep the names straight. While your healthcare provider will go over the options best suited for you, here’s how they break down:
GLP-1 Receptor Agonist Drugs
- Semaglutide: Ozempic, Wegovy, Rybelsus
- Liraglutide: Victoza, Saxenda
- Dulaglutide: Trulicity
Dual GIP/GLP-1 Receptor Agonists
- Tirzepatide: Mounjaro and Zepbound
Ozempic and similar medications work on multiple fronts to help control blood sugar and produce weight loss. Specifically, Ozempic helps:
- Your pancreas produce more insulin, a hormone that helps “push” blood sugar into cells for energy.
- Control the liver’s production of blood sugar.
- Helps slow digestion, helping you feel fuller longer.
The result? The medication assists in better blood sugar control and can help keep you fuller longer, thus reducing your appetite. In addition, medications like semaglutide may work on the appetite centers in the brain to reduce “food noise,” or pesky-and intrusive-thoughts about food. Research shows that taking a GLP-1 or GIP/GLP-1 may reduce calorie intake by 16 to 39%, leading to weight loss.
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Despite these welcome changes to blood sugar regulation and appetite, you may need to adjust your diet to ensure you’re meeting your nutrient needs. There is no one-size-fits-all Ozempic diet plan. A personalized approach, which considers your unique needs, preferences, and side effects from the medications, will help you successfully move toward your health goals. Working with a healthcare professional, like a Midi clinician, can help you get closer to your weight and overall health goals. At Midi, we prescribe personalized GLP-1 prescriptions for weight loss.
Ozempic is a prescription medication containing the active ingredient semaglutide. The drug, made by Novo Nordisk, belongs to a class of medications called glucagon-like peptide-1 (GLP-1) receptor agonists, that help the body produce more insulin, decreases glucagon production, and slows stomach emptying, all of which can reduce blood glucose or sugar. Ozempic injections are one of three semaglutides approved by the Food and Drug Administration.
“Ozempic is a prescription medication that was initially intended to treat adults with Type 2 diabetes,” says Toni Adamrovich, APRN, co-founder and chief of medicine at TB2.Health in Cuyahoga Falls, Ohio. Along with lowering blood sugar levels, adults with Type 2 diabetes taking Ozempic may lose weight and reduce their risk of serious heart problems, such as heart attack, stroke, or death. In the past year, it has become a popular treatment for weight loss, with many discussing the medication on social media.
“GLP-1 drugs like brand name Wegovy and Ozempic help control one’s appetite by increasing feelings of fullness and reducing hunger,” Adamrovich explains. “They do this by imitating the effects of the naturally occurring GLP-1 hormone in the body.” One hormone Ozempic imitates for weight loss is incretin. According to a 2019 clinical review report, by mimicking natural GLP-1 hormones, Ozempic can cause glucose-dependent insulin secretion, leading to lowered glucagon secretion and slowing food movement through your stomach, also known as gastric emptying.
General Guidelines for Eating on Ozempic
An Ozempic diet plan can accommodate different diets (like plant-based, vegetarian, or vegan), as well as your own food and cultural preferences. In other words: Ditch any stringent rules you’ve heard about eating on Ozempic. Instead, here are the basic tenets of a healthy, nutritious eating plan on a GLP-1:
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Prioritize protein: Protein helps maintain muscle mass, which is especially important when you’re losing weight. It also helps you feel fuller longer, which, in turn, can naturally reduce the number of calories you consume in a day. This will be key if you’re reducing your calorie intake. Focus on poultry, fish, lean cuts of pork and beef, and plant sources like tofu, tempeh, beans, and lentils. Aim for at least 60 grams of protein daily while on Ozempic. For reference, 60 grams of protein would be equivalent to 1.25 cups of Greek yogurt (20 grams of protein) at breakfast, three ounces of grilled, skinless chicken breast (25 grams of protein) at lunch, and four ounces of tempeh (22 grams of protein) at dinner. Some recommendations encourage a higher protein intake of 1.0 to 1.2 grams per kilogram of body weight. For someone weighing 185 pounds, this amounts to roughly 84 to 101 grams of protein daily. Prioritize lean proteins like chicken, fish, seafood, eggs and plant-based options like tofu and tempeh. Protein needs vary depending on the individual. A Season Registered Dietitian can help determine how much protein you should eat daily.
Fill up on fiber: Fiber is a nutrient that is filling, slows digestion to support blood sugar regulation, promotes gut health, and encourages healthy stools. Constipation is common on these medications, so foods high in fiber (think leafy greens, whole wheat and nuts and legumes) can help keep things moving.
Add in healthy fats: Eating healthy fats like olive oil, avocado, fatty fish like salmon and sardines, as well as nuts and seeds, can help balance blood sugar and keep your heart in shape. Prioritize unsaturated, healthy fats found in nuts, avocados, seeds, and vegetable oils. Unsaturated fats provide heart-healthy benefits. Healthy fats offer beneficial nutrients necessary for vitamin D and hormone production. They also contribute to satiety and help regulate blood sugar levels when eaten with carbohydrates. Eating healthy fats on Ozempic varies between individuals. There’s no specific fat recommendation while on Ozempic. Some people may experience more side effects from fatty foods than others and should limit their fat intake.
Stay hydrated: Drinking enough fluids-especially water-can prevent dehydration and decreases the risk of constipation. Aside from plain water, you can stay hydrated by drinking coconut water, herbal teas, and infused water, and even by eating water-rich foods like watermelon, oranges, strawberries, cucumbers, and lettuce. It is recommended that men drink 16 cups of water daily and that women drink 11 cups (each cup is 8 oz). Water is essential so that your body can: Keep organs functioning, cushion and protect the joints, lower blood pressure, transport oxygen and nutrients to the blood, digest food properly, which is especially important if you’re on Ozempic®.
Consume smaller meals more frequently: Gastrointestinal side effects are the most common when taking a GLP-1, with some nausea and even occasional vomiting. So, what can you eat on Ozempic to avoid nausea? Go for smaller meals, as having too much food “sitting in your stomach” can make you queasy and bloated.
Read also: Getting Approved for Ozempic
Foods for a Healthy Diet on Ozempic
Among all of the diets out there, one stands out as a gold-standard for health and weight loss: The Mediterranean Diet. This eating plan is primarily plant-based, with some lean protein and dairy in moderation. Here’s what to focus on:
Protein: Eggs, chicken, turkey, lean and fatty fish, tofu, tempeh, edamame, lentils, beans, and some dairy like yogurt or kefir.
Whole grains: Brown rice, quinoa, whole-grain bread and pasta, farro, bulgur, oats, amaranth, and more.
Vegetables: Whatever veggies you like, load ‘em on your plate. Broccoli, cauliflower, green beans, cucumbers, bell peppers, eggplant, carrots (and many more!) are all fair game and should be consumed in abundance.
Fruits: Ignore the “but it has sugar!” argument-fruits have natural sugars encased in a package of vitamins, minerals, fiber, and disease-protecting antioxidants. Berries, citrus, apples, melon, peaches and plums, and more are all good choices. No matter which diet you’re on, you should make sure you get all your essential vitamins and minerals. According to Harvard T.H Chan School of Public Health, the recommended daily vitamin and mineral intake is:
- Vitamin C: 90 mg (Men, Add 35 mg if you smoke), 75 mg (Women, Add 35 mg if you smoke)
- Vitamin B6: 1.3-1.7 mg (Men), 1.3-1.5 mg (Women)
- Calcium: 1,000-1,200 mg (Men), 1,000-1,200 mg (Women)
- Fluoride: 4 mg (Men), 3 mg (Women)
- Zinc: 11 mg (Men), 8 mg (Women)
- Potassium: 3,000-3,400 mg (Men), 2,300-2,600 mg (Women)
Nuts and seeds: Almonds, walnuts, pistachios, cashews, chia, flax, and hemp provide a trifecta of protein, fiber, and healthy fats for blood sugar regulation and overall health.
Foods to Limit or Avoid While Taking Ozempic
GLP-1s, like Ozempic, are designed to be paired with a healthy, balanced diet, so you should generally limit foods that are high in calories and low in nutrition. Plus, making sure the foods you eat are high in nutrients will give you the most sustained energy and help you feel your best. Here are the foods to limit or avoid while taking Ozempic:
High-fat foods: Fried foods, fast food, and greasy food can take a long time to digest (and sit like a rock in your stomach). They also tend to be high in calories and low in good-for-you nutrients, so they may stall weight loss, cause GI upset, and mess with blood sugar regulation.
Refined carbohydrates and sugary foods: Refined carbohydrates include foods like white bread, French fries, donuts, cakes, and other high-sugar foods. Additionally, things like soda, fruit juice, and sweet tea are high in sugar, which can lead to an imbalance in blood sugar.
Ultra-processed foods: Ultra-processed foods undergo a lot of changes, and are often higher in calories, added sugars, sodium, and unhealthy fats. Examples include fast foods, frozen foods like pizza and ready meals, condiments like ketchup and BBQ sauce, chips, pretzels, and candy.
Alcohol: Alcohol doesn’t offer much nutritional value but can easily add extra calories to your diet. Even a small amount may increase the risk of certain cancers, like breast cancer. Interestingly, there’s research in JAMA Psychiatry to suggest that taking semaglutide (the medication in Ozempic and Wegovy) is associated with less drinking and craving for alcohol-so reducing your intake may be easier when you’re on a GLP-1.
Managing Blood Sugar While on Ozempic
Ozempic will help reduce your blood sugar, but it’s still important to establish healthy habits that support a balanced diet, including:
- Exercising, especially after meals. Physical activity improves insulin sensitivity and helps your muscles make use of the glucose from food. Research shows that walking after a meal leads to lower blood sugar levels after eating.
- Eating regular meals. Skipping meals can send your blood sugar on a rollercoaster, while regularly eating can help keep your levels more even.
What to Eat on Ozempic in Your 30s
If you’re in your 30s, embrace this time to set up healthy habits that you can follow for the long haul (yep, for the rest of your life). One of the biggest things you can do right now is ensure you’re eating enough protein and fiber. A main concern when taking a GLP-1, such as Ozempic, is that it may decrease your appetite to the point where you aren’t eating enough food in general, which can lead to problems like inadequate protein and fiber intake.
When you lose weight, some of that comes from water, fat, and muscle. For long-term weight loss, the key is to lose weight from fat while minimizing weight loss from muscle. (Losing a lot of muscle during weight loss sets you up for weight regain-and ending up with a greater proportion of body fat.)
Compounding the problem? Aging also plays a role in muscle loss-and it starts earlier than you may think. . In your 30s, you begin to lose about 3 to 5% of your muscle mass per decade. Focusing on protein intake and regularly exercising will help you maintain muscle mass.
Additionally, many diets lack important nutrients like fiber, vitamin D, iron, calcium, and potassium. This can be a challenge if you’re on a GLP-1, like Ozempic, due to a reduced appetite. This is a great time to check in with a healthcare professional, like a Midi clinician, to monitor any nutrient deficiencies, and, if necessary, adjust your diet and add supplements.
When putting together your diet, get the nutrients you need by filling up on the following foods:
- Lean proteins, including chicken, fish, and tofu.
- Whole grains like oats, farro, brown rice, and whole-wheat breads and pastas
- Legumes like beans and lentils
- Vegetables and fruits (take your pick!)
- Dairy and plant-based alternatives like yogurt, kefir, and cheese
What to Eat on Ozempic in Your 40s
For most women, perimenopause begins in their mid-40s. (Though it can be as early as your 30s or as late as your 50s.) And it couldn’t happen at a more inconvenient time. Hormones begin to fluctuate when life may be at its busiest. As a result, you may have less time to exercise, more stress, and a metabolism that’s no longer working in your favor-all things that can make perimenopause weight gain more common.
During these years, some women add a GLP-1, like Ozempic, to a healthy diet and lifestyle for weight management or as a treatment for diabetes. If you’re taking one of these medications, here’s what to focus on:
- A protein-rich diet to counteract muscle loss that occurs due to weight loss.
- Anti-inflammatory foods like colorful fruits and vegetables, garlic, fatty fish, olive oil, nuts, and seeds to support joint and heart health (which also get negatively impacted by the hormonal effects of perimenopause).
- Limiting refined carbohydrates and foods high in added sugars, which tend to provide excess calories without offering much nutrition. A diet rich in refined carbohydrates and added sugars is associated with an increased risk of chronic disease, per research in Clinical Nutrition. Since the menopausal transition is associated with health problems like heart disease, it’s important to take advantage of the appetite changes that may occur with a GLP-1 to decrease your intake of foods in this category.
What to Eat on Ozempic in Your 50s
Now is the time to really focus on your bone health. Declining estrogen levels with menopause speed up bone loss, according to the American Academy of Orthopaedic Surgeons. If you’re on a GLP-1, there’s some data that shows that taking one of these medications (liraglutide) alone leads to weight and fat loss as well as decrease in spine and hip bone mineral density compared to placebo. That research, published in JAMA Network Open, found that GLP-1 treatment plus exercise was the most effective strategy for weight loss and maintaining bone health.
When it comes to diet, here’s what to eat:
- Foods that are rich in calcium and vitamin D to help prevent osteoporosis, such as fortified dairy and plant-based alternatives, as well as fatty fish like salmon and sardines.
- Anti-inflammatory foods to help reduce the risk of chronic disease like colorful fruits and vegetables and omega 3-rich foods like fatty fish, hemp, and chia seeds.
- Sources of protein, as protein is also involved in maintaining muscle mass, bone metabolism, and a lower risk of fracture. Animal-based protein sources include beef, chicken, turkey, pork, fish, eggs. Plant-based sources include legumes like lentils and chickpeas, soy products like soy milk, tofu and tempeh, nuts and seeds, and whole grains like quinoa.
What to Eat on Ozempic in Your 60s and Beyond
In your 60s and beyond, there are a few key considerations. As you age, you’re more at risk for nutritional deficiencies due to shifts in appetite (with or without GLP-1s), changes in daily activity, hormonal changes, and more. This may increase your risk for muscle loss and conditions like osteoporosis and sarcopenia. Plus, your sense of thirst can decrease, so you may find it harder to hydrate properly.
Naturally, these are all things you want to avoid, but when you add a GLP-1 in the mix, you may have additional challenges with your appetite and food intake. Your body may require fewer calories, but it still needs enough nutrients to truly thrive-so you want to make the food you eat work for you. Here’s what you can do:
- Prioritize fiber and fluid. Drinking enough liquids will also help to prevent dehydration.
- Consume protein-rich foods for muscle health and function, and bone density.
- Eat a heart-healthy diet that’s low in saturated fat. One study in Nature Medicine found that older adults who ate a healthy, plant-based diet featuring a greater intake of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy had 86% higher odds of healthy aging compared to those who ate less healthy diets (with foods high in trans fats, sodium, sugary drinks, and red/processed meats.)
Maximizing Weight Loss Results on Ozempic
Healthy fats, lean protein, and fresh fruits and vegetables are some essential dietary components for people on Ozempic®. It’s also important to avoid overly processed items and sugary, high-fat foods.
In addition to dietary changes, there are also lifestyle changes and habits you’ll need to adapt to truly reap the benefits of Ozempic® for weight loss.
Here are some more things you can do to preserve muscle mass and ensure weight loss success:
Adjust your eating habits: It’s not just what you eat, but also how you eat, that can affect your progress on Ozempic®. Some good tips to follow include:
- Mindful eating: Take your time while eating. Chew slowly and pay attention to the flavors and textures of your food. This mindful approach allows your brain ample time to recognize that you've eaten, which can help you feel satisfied with less food.
- Post-meal activity: Avoid lying down immediately after eating. Staying upright aids digestion and can prevent discomfort or acid reflux.
- Timely dinner: Aim to have your last meal of the day at least three hours before bedtime. This practice supports better digestion and can improve sleep quality.
Prioritize physical activity: The benefits of physical activity for health are well-documented. According to the Physical Activity Guidelines for Americans, it’s vital to move more and sit less.
Make smart snack choices: Having a snack between meals can provide a steady source of energy and help you avoid low blood sugar levels, but it’s important to choose snacks wisely. Certain foods - like chips and candies - should be avoided. When you’re feeling peckish, reach for fresh fruits, vegetables, plain yogurt, and whole grain crackers with cottage cheese. These are fiber-rich, nutrient-dense options that are free of added sugars.
Avoid sugary foods and drinks: like beer and sweetened beverages. Alcohol consumption is not advised, as both alcohol and Ozempic® can lower blood sugar levels, potentially leading to dangerously low levels (hypoglycemia).
Plan meals ahead of time: Stress can disrupt consistency in healthy eating. Preplanning your meals ensures that they are healthy and nutritious, which reduces stress while you manage your life, work, and weight loss.
Focus on hydration: It is recommended that men drink 16 cups of water daily and that women drink 11 cups (each cup is 8 oz). Water is essential so that your body can: Keep organs functioning, cushion and protect the joints, lower blood pressure, transport oxygen and nutrients to the blood, digest food properly, which is especially important if you’re on Ozempic®.
Tailoring Your Ozempic Diet for Specific Needs
Just as a tailor adjusts a garment to fit perfectly, so must an Ozempic meal plan be customized for those with special dietary needs, such as gluten intolerance or conditions like polycystic ovary syndrome (PCOS).
For individuals with gluten intolerance, traditional grains are swapped for gluten-free whole grains like rice, quinoa, buckwheat, and millet, ensuring the diet remains free from gluten while still rich in nutrients. Those with PCOS, particularly if significantly overweight, may find Ozempic a suitable prescription medication, but dietary adjustments are often necessary to accommodate the condition.
Addressing Potential Side Effects Through Diet
Eating certain foods while taking medications like Ozempic and Wegovy can trigger or worsen uncomfortable side effects. Semaglutide slows digestion, so it takes longer for food to leave the stomach. The benefit of this slowing is that it keeps people feeling fuller longer, explains Dr. Patricia Pinto-Garcia, MPH, a medical editor at GoodRx.
However, the longer foods stay in the stomach, the more likely it is that they’ll cause discomfort. High-fat, ultra-processed, and high-sugar foods and drinks, such as red meat, soda, and alcohol, are common culprits. Additionally, high-fiber food like starchy vegetables can also increase side effects.