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11 May What’s The Best Diet When You’re On Ozempic?
As weight loss injections such as Ozempic increase in popularity, more and more people contact our clinic looking for nutrition advice to accompany their weight loss medications. Food companies like Nestle are even working on food products specifically to accompany those using GLP-1 injections. For many, it is no longer a case of Ozempic or diet, but both.
While we continue to urge people to make meaningful diet and lifestyle changes to ensure healthy and lasting weight loss, we also acknowledge the appeal of so called ‘weight loss jabs’. We work with clients who are combining nutrition and lifestyle changes with methods such as weight loss injections, the Allurion Balloon and aesthetic body treatments targeting subcutaneous fat.
Are you wondering what you should eat when you’re on Ozempic? This expert guide will outline the key factors you need to take into consideration.
If you want to achieve and maintain your ideal weight, we can help. We are a team of qualified, experienced nutritionists who specialise in weight loss. Schedule your complimentary call today to find out how we can help you.
WHAT IS THE BEST DIET TO FOLLOW WHEN TAKING OZEMPIC
Weight loss injections can be very effective at suppressing appetite. But it’s important to remember that as our calorie intake reduces, so does our nutrient intake. Ensuring you continue to provide your body with the essential micro and macronutrients it needs is vital. This may require supplementation; here are five supplements worth considering, alongside a high quality multivitamin.
On an ‘Ozempic diet’, meals should be based around high quality proteins, moderate servings of healthy fats and plenty of vegetables. You can accompany meals with a small portions of fibre-rich carbohydrates if you tolerate carbohydrates well and are not type 2 diabetic. However, beware that carbohydrates can be filling so should be eaten last. Protein should be prioritised and eaten first. (We’ll discuss protein in more detail in the following paragraph.) Here’s a detailed guide we put together detailing how to structure balanced meals.
The best diet to follow when taking Ozempic and other GLP-1 agonist medications is the diet that is suited to your body’s unique needs. One that provides your body with all of the vital nourishment is needs, while allowing you to effectively lose body fat. We are big believers that there is no ‘one diet fits all’. When we work with clients, we take into consideration a wide variety of health, diet and lifestyle factors when tailoring our client’s protocols. That said, there are a few key considerations we recommend that you take into account. Here is a detailed post we put together with advice around what needs incorporating in an effective diet plan for weight loss, as well as red flags to look out for: What Is The Best Diet Plan For Weight Loss.
If you believe that you would benefit from bespoke nutrition, health and lifestyle advice, along with support and accountability from a qualified nutritionist, contact us to find out how we can help you.
OZEMPIC, MUSCLE MASS AND THE IMPORTANCE OF PROTEIN
A primary consideration for those taking GLP-1 medications like Ozempic is ensuring optimal an intake of protein. One of the common side effects of Ozempic is muscle loss. This is not only detrimental for health and longevity, it will likely also compromise long term weight management. Muscle is metabolically active, meaning it burns more calories than other body tissues. If you lose muscle, you will also reduce your basal metabolic rate. This is the amount of calories your body burns at rest. If you’re eating three meals per day, ensure you’re consuming a palm sized portion, providing 20-30g protein, at each meal. Here is a detailed guide explaining protein requirements: Perfecting Your Protein Intake.
If you’re aware you could benefit from consuming more protein, but you’re struggling to eat enough while using weight loss injections, consider a high quality protein shake. Here are five protein powders we recommend.
WHAT FOODS SHOULD YOU AVOID WHEN ON OZEMPIC?
When taking Ozempic, it’s recommended to avoid or limit the following foods to reduce potential side effects.
- High-fat foods like fried foods, greasy meals, full-fat dairy products, and fatty cuts of meat.
- Foods high in saturated and trans fats, such as whole milk, heavy cream, butter, and most red meats.
- Sugary foods and drinks with added sugars.
- Spicy foods, which can exacerbate digestive issues.
- Caffeinated beverages like coffee, as caffeine can contribute to stomach upset.
Here are some of the most commonly asked food questions associated with Ozempic use.
CAN I EAT CHEESE ON OZEMPIC?
Yes, you can eat cheese while on Ozempic. It’s not contraindicated. That said, we would advice consuming moderate amounts of, ideally organic, goat and sheep cheese. A matchbox sized portion per day at the most. Many cheeses are high in fat, which can worsen potential side effects like nausea and diarrhoea. If cheese is a food that tends to cause you digestive issues, these are likely to be worsened by weight loss injections.
CAN I EAT BREAD ON OZEMPIC?
You can eat bread while taking Ozempic, but we don’t recommend consuming a significant amount. Bread can be filling and most breads are not nutrient dense. This means that if you consume a lot of bread, if may fill you up quickly given your reduced appetite, and prevent you consuming more nutrient dense foods. If you do decide to eat bread, it’s advisable to opt for minimally processed varieties. Many of the sliced supermarket breads are highly processed and we don’t recommend consuming them regularly. They’re neither supportive of health, or weight loss. Highly processed breads may also exacerbate gastrointestinal side effects. If you’re interested to learn more about the best breads to choose, as well as those to avoid, here is our guide to the healthiest breads.
CAN I EAT MEAT ON OZEMPIC?
Lean protein sources like skinless organic chicken or turkey breast and fish are typically fine to consume while on Ozempic. These provide high quality proteins, essential for helping to preserve muscle mass. However, it’s best to limit or avoid high-fat cuts of meat, as they can contribute to digestive issues. Ultra processed foods (UPFs) such as sausages and burgers are amongst the most likely to cause issues when you’re using weight loss injections.
Read our guide to Ultra Processed Foods here.
CAN THE RIGHT DIET EASE THE SIDE EFFECTS OF OZEMPIC?
Yes, following the right diet can help ease the common side effects associated with Ozempic. These side effects include nausea, vomiting, diarrhoea, and constipation. Avoiding high-fat, fried, and sugary foods can reduce the likelihood of experiencing gastrointestinal issues while on Ozempic. Since Ozempic and other weight loss injections such as Wegovy can suppress appetite as well as cause nausea, a proactive approach to meal planning and diet is important to ensure you don’t go without food altogether.
Read our guide to the side effects of weight loss injections here.
SO, WHAT SHOULD YOU EAT AFTER TAKING OZEMPIC?
If you experience nausea or other gastrointestinal side effects after taking Ozempic, it’s recommended to eat bland, low-fat foods like rice cakes, rice or broths. These foods are easy to digest and less likely to worsen symptoms. Staying hydrated by drinking ice-cold water can also help manage nausea. When you can, ensure you are getting all the nutrients your body needs by eating small, well-balanced meals. Since you may not feel hungry on Ozempic, you may consider making super smoothies (like this one) containing the nutrients your body needs. Eating smaller, more frequent healthy meals can help you consume adequate nutrition and avoid feeling faint or unwell.
Working with a qualified nutritionist will help you to balance rapid weight loss with sustainable dietary changes. This can help mitigate side effects like muscle loss and ensure you maintain your desired weight long term.
WORK WITH US
We are a team of qualified nutritionists who specialise in weight loss. If you’re ready to overcome your weight challenges, achieve your goal weight and maintain it long term, we can help. You can use this link to book in for a complimentary call today. This is an opportunity to talk through your challenges with a member of our team and decide together whether one of our Intelligent Weight Loss programmes is right for you. Or contact us to request a copy of our brochure and we will get back to you soon.
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