Once reserved for people managing type 2 diabetes, Ozempic has become a household name over the past few years, often mentioned by celebrities and widely prescribed for weight loss. While it’s been called a “miracle drug” for appetite reduction and fat loss, long-term results still depend heavily on how you eat and move your body while taking the drug and afterwards.
If you’re considering or currently taking Ozempic to help with your weight loss journey, this guide will share more about how the drug works and the best diet when taking Ozempic to ensure that your weight loss will be healthy and sustainable in the long run.
Why Diet Matters on Ozempic
Ozempic is a brand name for a drug called semaglutide, which belongs to a family of drugs called GLP-1 agonists. It supports weight loss by increasing the level of naturally occurring stomach hormones called GLP-1, which slows down digestion and makes you feel fuller. Ozempic users report almost no appetite, which can of course lead to rapid weight loss.
That said, without the right diet, you may lose muscle, miss out on key nutrients, or struggle to maintain your weight when you stop the medication. In fact, research shows that weight regain is common after stopping GLP-1 drugs unless dietary and lifestyle habits have been built alongside their use. [SimSimon Birk Kjær Jensen et al. 2024, The Lancet]
That’s why pairing Ozempic with a well-rounded eating and exercise plan is essential for long-term success.
1. Prioritise Nutrient-Dense Foods
With reduced appetite and faster fullness, getting your essential nutrients through every bite is particularly important.
- Protein: Essential for preserving muscle mass, especially during weight loss. Aim for 1–1.2g of protein per kg of body weight daily. Good sources include poultry, fish, eggs, lentils, and tofu. If you’re vegetarian or vegan, try to eat a range of high protein foods to ensure you meet your protein goals. [American Journal of Clinical Nutrition]
- Healthy Fats: Incorporate omega-3 rich fish (like salmon or mackerel) twice a week. Other great sources are avocado, olive oil, flaxseeds, and nuts. These fats help absorb vitamins A, D, E, and K, which are especially important when eating less overall.
- Colourful Vegetables: These deliver fibre, antioxidants, and essential nutrients. Fibre also helps reduce bloating and constipation, which are common side effects of Ozempic.
- Avoid “Empty” Calories: While your calorie intake is lower, sugary drinks, processed snacks, and refined carbs won’t support your goals or your health and should be avoided as much as possible.
2. Hydration Matters More Than Ever
Staying hydrated is important for general health and weight loss. Drinking enough water can help control hunger, improve metabolism, and prevent the dehydration that some weight loss medications may cause.
Aim for at least 8 cups (64 oz) of water per day, and increase this amount if you’re exercising or live in a hot climate.
- Tip: Sip water between meals rather than during meals, to avoid feeling prematurely full and under-eating.
3. Meal Timing & Frequency
Instead of three large meals, try eating smaller, nutrient-rich meals every 3–4 hours. This can:
- Support stable blood sugar levels
- Help meet your protein and calorie needs despite a reduced appetite
- Prevent nausea and gastric discomfort
Try not to skip meals – under-eating can backfire by triggering fatigue, nutrient deficiencies, and eventually muscle loss.
4. Don’t Skip Exercise – Especially Strength Training
Staying active during your course of treatment is essential to maintain as much of your muscle mass as possible.
- Aim for: 2–3 sessions of resistance training per week, plus daily walking or light movement to support overall health.
- Note: Some users report low energy or motivation while taking Ozempic. Start small – even 15-minute bodyweight workouts can make a difference.
Muscle mass plays a key role in maintaining metabolic health and keeping weight off after you stop the medication. A study in 2024 published in the Lancet found that participants who exercised whilst taking their weight loss medication maintained their weight loss more effectively up to a year after stopping their medication then those who did not exercise [SimSimon Birk Kjær Jensen et al. 2024, The Lancet].
Final Thoughts
Weight loss medications like Ozempic can be incredibly helpful tools, but must be paired with a nourishing, sustainable lifestyle for long-term success. A well-structured diet rich in protein, healthy fats, fibre, and key nutrients can support your goals without compromising health. Meanwhile, regular strength-based movement protects your muscle mass and energy long-term.
Above all, don’t go it alone. If you’re unsure how to tailor your nutrition or feel overwhelmed by your appetite changes working with a registered dietitian can make a huge difference.
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