Semaglutide, known by the brand names Ozempic and Wegovy, has gained popularity for its ability to aid in weight loss and manage diabetes. Experts consider it a valuable tool for patients. Ozempic works by regulating blood sugar, slowing stomach emptying, and reducing hunger signals in the brain. However, these mechanisms may also trigger uncomfortable side effects, including nausea, vomiting, bloating, and a lack of appetite. Some foods may worsen these side effects. Through trial and error, individuals can discover which foods are most tolerable to ensure they receive the necessary nutrients.
Understanding Ozempic and its Role in Weight Loss
To understand why a healthy diet is essential to Ozempic’s effectiveness, it’s important to understand how precisely Ozempic works and what role it plays in weight management. Ozempic or Semaglutide is an injectable medication for the treatment of type 2 diabetes. Ozempic also contributes to weight loss and is approved for weight loss under the name Wegovy. Semaglutide significantly lowers hemoglobin A1c levels in people with type 2 diabetes and appears more effective at improving blood sugar than other diabetes medications. Hemoglobin A1c is a long-term marker of blood sugar levels used to diagnose type 2 diabetes.
Semaglutide acts on glucagon-like peptide-1 (GLP-1) receptors to regulate glucose production in the body. Semaglutide reduces insulin secretion, inhibits the release of glucagon (a hormone that helps break down stored glucose during fasts), and lessens the liver’s production of glucose. These efforts help lower fasting and postmeal blood sugar levels, which, over time, reduce hemoglobin A1c. A side effect of Ozempic is weight loss. Semaglutide targets areas of the brain that regulate hunger and appetite, suppressing hunger and appetite to facilitate weight loss.
The Importance of Diet and Exercise
Ozempic works alongside diet and exercise to lower blood sugar and body weight. Sustainable changes in blood sugar and body weight require a multipronged approach. Exercise increases the body’s sensitivity to insulin, helping to lower blood sugar levels. A high-fiber, protein-rich diet keeps energy and blood sugar levels stable. Continuing your current eating and exercise habits can delay progress and minimize Ozempic’s beneficial health effects.
Foods to Incorporate into Your Diet While on Ozempic
For Ozempic to work for you, it’s advisable to incorporate certain foods into your diet.
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Lean Proteins
Prioritize lean proteins like chicken, fish, seafood, eggs, and plant-based options like tofu and tempeh. 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. Protein needs vary depending on the individual. A Season Registered Dietitian can help determine how much protein you should eat daily.
Fruits and Vegetables
Fruits and vegetables are low in calories but high in fiber, which helps you feel full longer, curbing hunger and reducing overeating-key factors in weight loss. Fruits and vegetables also provide essential vitamins, minerals, and antioxidants that support energy, immunity, and overall well-being, helping to counteract any nutrient gaps that arise with a reduced calorie intake. Additionally, fruits and vegetables have a high water content, helping you meet hydration needs. Aim for half of your plate to be non-starchy vegetables like leafy greens, bell peppers, mushrooms, tomatoes, onions, carrots, cucumbers, zucchini, asparagus, and artichoke hearts.
Healthy Fats
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.
Whole Grains and Starchy Vegetables in Moderation
Whole grains and starchy vegetables are essential to a balanced diet, providing sustained energy and supporting weight loss goals. Whole grains include brown rice, whole wheat bread and pasta, farro, bulgar, barley, quinoa, and amaranth. Starchy vegetables include potatoes, sweet potatoes, taro, yucca, plantains, butternut squash, pumpkin, and kabocha squash. Starchy vegetables and whole grains should make up ¼ of your Diabetes Plate-choose either starchy vegetables or whole grains, or do a mix, but keep the portion to ¼ of your plate.
Whole grains are complex carbohydrates, meaning they contain fiber and are digested and absorbed more slowly than their refined counterparts. Whole grains release energy slowly, preventing blood sugar spikes and keeping you fuller for longer. Replacing refined grains with whole grains helps maintain steady energy levels throughout the day to reduce cravings and overeating.
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Foods to Limit or Avoid
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. However, this can also make some foods more challenging to tolerate. To minimize GI discomfort, experts suggest minimizing intake of certain types of food.
High-Fat Foods
High-fat and greasy fare can slow digestion in the first place, while also causing GI upset, even in patents not taking semaglutide. Semaglutide slows down how fast the gut moves, which means these foods can hang around longer and cause symptoms, and can also trigger heartburn, which is a common symptom people experience when taking semaglutide. Examples of these foods include fried chicken, hamburgers and other forms of red meat, cheese, peanut butter, butter, and oil.
Ultra-Processed Foods and High-Sugar Foods and Drinks
It’s also a good idea to avoid high glycemic index foods, ultra-processed foods, and high sugar foods and drinks because they can increase blood sugar. Examples of these foods include carbonated beverages, such as soda and sugar-sweetened beverages like juice.
Caffeine and Spicy Foods
Caffeine and spicy foods can also exacerbate heartburn.
Managing Side Effects Through Diet
Eating certain foods while taking semaglutide may increase or cause GI-related side effects, such as nausea, bloating, and diarrhea. The drug slows digestion, leaving patients feeling fuller longer. However, the longer foods stay in the stomach, the more likely it is that they’ll cause discomfort.
Read also: Weight Watchers for Lasting Results
Bland Foods and Hydration
Foods that are least likely to cause side effects are lower in fiber, protein, and fat, as these types of foods do not cause any further slowing of stomach emptying and are easier to digest. It’s often good to look for foods lower on the glycemic index to keep blood sugar steady. Novo Nordisk, which makes Ozempic, suggests foods with high water content, such as soup and clear, ice-cold beverages. Dehydration can worsen nausea, so drink plenty of fluid slowly throughout the day. Cold sugar-free items are tolerated best; try some iced ginger tea.
Overcoming Weight Loss Plateaus
If you find that you’re not losing weight on Ozempic or other GLP-1 medications, your metabolism, or how quickly your body burns calories, may be the cause. It’s sometimes called the “Ozempic plateau,” but it can happen with any weight loss program. A weight loss plateau doesn’t automatically mean the medication isn’t working or that you need a higher dose. It may mean your body is adjusting, and that’s normal. Stalling out on the way to your target weight is frustrating but common.
Why Plateaus Happen
Plateaus are a normal part of any weight loss journey, whether you use Ozempic, another GLP-1 medicine, or another method. As your body loses weight, it naturally burns fewer calories, which slows progress. This is a built-in survival mechanism, not a failure. Hormones shift, metabolism adapts, and appetite often increases. It’s biology doing its job, and sustainable weight loss is rarely a straight line. Most people see the most rapid weight loss within three to six months of starting a GLP-1 medication, followed by a slower pace and occasional plateaus. Besides the changes that happen with your metabolism, that six-month mark is also when lifestyle and eating habits often return to old patterns.
Strategies to Move Past a Plateau
To move past a weight loss plateau, experts suggest that you:
- Adjust your diet: Try to cut back on carbohydrates and added sugars, while increasing protein. Your doctor or a registered dietitian can suggest specific tips and meal plans.
- Increase your exercise: This can help boost your body's metabolism. Strength training is a good place to start, especially since an early study found that some GLP-1s could shrink and weaken your muscles.
- Get enough quality sleep: Being sleep-deprived can slow down your metabolism.
- Track your food: This can help you find hidden calories or larger portions that may get in the way of your weight loss.
- Switch up your workout: If you do the same activity each time, your body gradually gets used to it. Try changing the type or intensity of exercise, or do your usual activity more often or for a longer time.
Additional Tips for Maximizing Weight Loss
- Go slow: Eat slowly, chew your food well and end your meal at the first sign of satisfaction, and don’t overdo it.
- Go for a post-meal stroll: Taking a walk and getting some fresh air after meals can help with symptoms and prevents you from lying down after eating, which Novo Nordisk advises against after taking Ozempic.
- Follow directions for taking your medication: Administration instructions vary by the drug. Semaglutide in its injectable form (Wegovy and Ozempic) can be administered with or without food. However, semaglutide in its oral form (Rybelsus) should be administered on an empty stomach with a few sips of plain water at least 30 minutes prior to eating or drinking to ensure maximal absorption of the medication.
- Consider OTC medication: Speak to your doctor about taking an over-the-counter medication like Tums or Gas-X to reduce side effects.
Seeking Professional Guidance
If you’re experiencing uncomfortable side effects while on semaglutide, speak with a prescribing physician. Ideally, they should see a physician who is board-certified in obesity medicine and who has expertise in prescribing anti-obesity medications. It's also important that all patients work closely with a specialized registered dietitian in order to create tailored, personalized nutritional plans that best suit their individual needs and preferences.
The Importance of Lifestyle Changes
Ozempic can significantly improve insulin resistance, reduce appetite, and increase satiety, it works best when combined with healthy eating, physical activity, and behavior changes. Ozempic is an effective tool for obesity and diabetes, but it isn’t a cure without the lifestyle component. Instead of focusing only on medication, it’s important to take a step back and look at your overall habits; sometimes small tweaks can help break through a plateau.
Ozempic is Not a Magic Pill
Throughout your weight loss journey, it’s important to remember that regardless of how effective Ozempic is with helping you reach a healthy target weight, it is not a magic pill for weight loss. For one, Ozempic also may not work the same for everyone. Factors like genetics and other underlying healthy conditions may impact its efficacy. But more importantly, the ‘magic pill’ mindset can under-emphasise the effort required to achieve a healthy weight and maintain it for a long term period. Drugs like Ozempic can be effective for up to two years if they are used continually, but studies also show that weight regain is likely for those who stop taking Ozempic. Ozempic’s efficacy is still heavily influenced by lifestyle factors, hence the need for regular exercise and a healthy diet alongside any medication. Viewing it as an instant cure will set you off on the wrong footing for achieving the target weight you have in mind, and it’s not just about weight in the end, but rather health and happiness-an outcome which may not be achievable if you’re relying on medication to do all the heavy lifting.