Ozempic diet: how it works & foods to eat & avoid

Ozempic Diet: How It Works & Foods to Avoid for Effective Weight Loss

If you watch the news, scroll through TikTok or Instagram, or read celebrity magazines, you have heard the term “Ozempic diet.” It has quickly gained attention not just for those managing health but for celebrities and everyday people looking to shave off a few pounds. Understanding how the Ozempic diet works—and what foods to avoid—can help you achieve more effective weight loss.

What is an Ozempic Diet?

The Ozempic diet involves eating nutrient-dense, balanced meals that support the effects of the medication in controlling blood sugar and promoting weight loss. While using Ozempic, it’s important to focus on whole foods such as lean proteins, vegetables, whole grains, and healthy fats. These foods help maintain stable blood sugar levels and prevent overeating, complementing the medication's appetite-suppressing effects. Avoiding processed foods, sugary snacks, and refined carbs is also key to optimizing results.

What is Ozempic?

Ozempic (Semaglutide) is a prescription drug for type 2 diabetes that helps regulate blood sugar by mimicking the hormone GLP-1. This injection enhances insulin release, reduces sugar production in the liver, and slows digestion, which also curbs appetite and can aid in weight loss.

How Does Ozempic Work?

Ozempic works by slowing down digestion, regulating insulin levels, and reducing appetite, making it easier for users to manage both their weight and blood sugar. By targeting multiple areas in the body, Ozempic creates a multifaceted approach to weight loss that’s been proven effective for many people.

This is how Ozempic works:

• Slows digestion: Ozempic works by slowing down how quickly food moves from your stomach to your intestines. This not only helps you feel fuller for longer but also prevents the rapid spikes in blood sugar that can trigger hunger shortly after eating.
• Regulates insulin: For people with type 2 diabetes, Ozempic helps the pancreas produce more insulin when blood sugar levels are high. This reduces the amount of sugar released into the bloodstream, keeping energy levels more stable and minimizing the cravings that often lead to overeating.
• Reduces appetite: Ozempic mimics a hormone called GLP-1, which signals to the brain that you're full. This appetite suppression makes it easier to eat smaller portions and reduce snacking, both of which are key for successful weight management.

How does Ozempic help you lose weight?

Ozempic can help you lose weight by making you feel full for longer. It is important to note that the active ingredient in Ozempic is Semaglutide. This ingredient is what suppresses cravings and appetite. A clinical trial published in the New England Journal of Medicine in 2021 found that Semaglutide helped participants lose, on average, around 15% of their body weight over 68 weeks. This is due to delayed gastric emptying – or in simpler terms, Ozempic slows down how quickly your food leaves your stomach, which prevents rapid spikes in blood sugar levels. If you think about it in plain terms, the fewer calories you intake, the fewer calories your body will store.

Ozempic Foods to Avoid on the Ozempic Diet

It’s essential to be mindful of the foods you consume, as certain choices can hinder your progress or cause unwanted side effects. While Ozempic helps regulate appetite and blood sugar, some foods can trigger digestive discomfort or slow your weight loss efforts.

Here are a few Ozempic foods to avoid:

• Fried foods: These are high in unhealthy fats and can be harder to digest, especially when your digestion is already slowed by Ozempic (french fries, fried chicken, and onion rings).
• Sugary foods: Foods high in added sugars—such as candies, pastries, and sugary drinks—cause spikes in blood sugar, undermining Ozempic’s ability to stabilize glucose levels.
• Processed foods: Pre-packaged and processed foods often contain high levels of sodium, preservatives, and unhealthy fats, leading to bloating and digestive issues.
• High-fat foods: Reducing your intake of fatty foods like greasy fast food, high-fat cuts of meat, and full-fat dairy is key. Fat takes longer to digest!

Tip: aim for well-balanced meals that are lower in fat and moderate in fiber. Focus on whole, unprocessed foods like lean proteins, healthy fats (in moderation), and low-glycemic fruits and vegetables.

Best Foods to Eat on the Ozempic Diet

It’s easy to hear the word diet and think about all the restrictions you have. However, it is integral to your health, especially when taking a drug like Ozempic, to fuel your body with nutrient-dense foods. Eating small, balanced meals packed with nutrients can help you stay fuller longer and reduce cravings.

Foods to consider incorporating:

1. Lean proteins: Foods like chicken breast, turkey, fish, and plant-based proteins (such as tofu or lentils) are great for keeping you satisfied without adding excess calories.
2. Whole grains: Swap refined carbs for whole grains such as quinoa, brown rice, and oats. These complex carbohydrates are rich in fiber, providing long-lasting energy without blood sugar spikes.
3. Fruits and vegetables: Choose non-starchy vegetables like leafy greens, broccoli, and bell peppers to fill your plate with vitamins and minerals. Low-glycemic fruits, such as berries, apples, and pears, can also satisfy your sweet tooth without the sugar overload.
4. Healthy fats: In moderation, healthy fats like avocados, nuts, seeds, and olive oil can support your overall nutrition while providing satiety. Just be cautious not to overdo it, as fats are calorie-dense and can slow digestion.
5. Hydrating foods: Staying hydrated is crucial when on the Ozempic diet. Incorporate water-rich foods like cucumbers, watermelon, and leafy greens. These can help reduce bloating and aid digestion. Additionally, consider adding electrolyte-rich products like Groove’s hydration supplements to support hydration and balance while on this diet.

Managing Ozempic Diet Side Effects

As with any medication, starting Ozempic can come with a few side effects, such as nausea, diarrhea, or bloating. The good news is that these Ozempic diet side effects can often be managed through dietary adjustments and mindful eating habits. To reduce nausea, try eating smaller, more frequent meals versus large portions. If you are experiencing diarrhea, stick to easy-to-digest foods (oatmeal, applesauce, rice) and eat foods higher in fiber, such as beans. Lastly, if you are experiencing bloating, try to limit raw vegetables, sodas, or high-cruciferous vegetables. Overall, ensure that you are avoiding the trigger foods listed above and eat slowly and in small portions!

References

1. Collins, L., & Costello, R. A. (2024, February 29). Glucagon-Like peptide-1 receptor agonists. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK551568/#:~:text=Glucagon%2Dlike%20peptide%2D1%20(,options%20for%20these%20endocrine%20diseases.
2. Wilding, J. P., Batterham, R. L., Calanna, S., Davies, M., Van Gaal, L. F., Lingvay, I., McGowan, B. M., Rosenstock, J., Tran, M. T., Wadden, T. A., Wharton, S., Yokote, K., Zeuthen, N., & Kushner, R. F. (2021d). Once-Weekly Semaglutide in Adults with Overweight or Obesity. New England Journal of Medicine, 384(11), 989–1002. https://doi.org/10.1056/nejmoa2032183
3. Clinic, C. (2024c, August 5). Can certain foods impact your ozempic side effects? Cleveland Clinic. https://health.clevelandclinic.org/ozempic-foods-to-avoid
4. Processed foods and health. (2024, May 9). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/processed-foods/
5. How Ozempic® Works to Lower A1C | Ozempic® (semaglutide) injection. (n.d.). https://www.ozempic.com/why-ozempic/how-ozempic-works.html