Nutrition Strategies for Ozempic and Wegovy Users
What is Ozempic and how does it work?
Ozempic is a diabetes drug known generically as Semaglutide. In early studies, diabetic users of the medication showed promising weight loss and improvements in cardiovascular health as a side effect of taking the medication. Not surprisingly, it has gained popularity due to its potential role in obesity treatment and is now marketed as Wegovy for non-diabetic users. Some nutrition strategies for Ozempic and Wegovy will improve success with weight loss and blood sugar control.
Semaglutide works by mimicking a hormone called Glucagon-like-peptide 1 (GLP-1) that is produced in our gastrointestinal tract when we eat. It plays a role in blood sugar management by increasing insulin production and lowering glucagon production. Weight loss happens as a result of improved blood sugar regulation and through the slowing of the digestive tract, which helps people feel full. Current research indicates that users of the drug may experience up to 10-20% weight loss.
Insulin is a hormone that helps lower blood sugar levels and provides cells with energy by bringing glucose into the cells.
Glucagon helps release stored glucose when our blood sugars are low.
Interestingly, many additional benefits of taking the medication have been reported, including:
Reduced cravings and thoughts around food
The ability to view food as fuel rather than comfort
Increased adherence to exercise plans
Increased intake of vegetables
Improved cardiovascular health
Ozempic and Wegovy are given as a once-weekly self-injection. The dose is determined by your prescriber and increased gradually as needed.
Common side effects of Ozempic include:
Nausea
Stomach pain
Diarrhea
Vomiting
Constipation
Muscle loss
What should I consider before taking Semaglutide?
Caution should be used in patients who have issues with their kidneys or pancreas, are breastfeeding, or are planning to become pregnant. It is recommended that you stop using the medication at least 2 months before you become pregnant.
Ozempic is currently only FDA-approved for individuals who have type 2 Diabetes.
Wegovy is approved for use in non-diabetic adults with a BMI of 30 or greater, or those with a BMI of 27 or greater with weight-related medical problems such as high blood pressure or high cholesterol.
In studies done with GLP-1 agonist medications, patients lost more weight while taking the medication, participating in behavioral therapy, and eating a low-calorie diet than patients who followed a low-calorie diet and participated in behavioral therapy alone. Current studies show that after people stop taking Semaglutide, they will regain much of the weight they have lost.
GLP-1 agonists can be useful in supporting blood sugar management, improving cardiovascular health, and helping with weight loss. However, it is important to include nutrition and lifestyle changes alongside the medication for effective results.
Nutrition & Lifestyle Tips for Managing Blood Sugars:
Making dietary and lifestyle changes to support managing blood sugars and prevent muscle loss in diabetics and non-diabetics is important while using this medication.
Additionally, some dietary and lifestyle strategies can alleviate some of the side effects of taking the medication.
Include protein at each meal and snack to stabilize blood sugars and stay full longer.
Include vegetables in meals and snacks for added fiber, vitamins, and minerals.
Include healthy fats at each meal such as olive or avocado oil, nuts, olives, or avocados to stabilize blood sugars and improve satiety.
Include higher-fiber carbohydrates such as fruit, starchy vegetables, beans, and whole grains consistently throughout the day.
When eating carbohydrates such as bread, pasta, rice, desserts, popcorn, or chips, try to include a source of protein and fat to help with feeling full and satisfied for longer and to prevent large spikes in blood sugar levels.
Avoid skipping meals. Blood sugar is balanced best when meal times are consistent and similar in size throughout the day.
Move your body regularly. Taking a walk after a larger or higher-carbohydrate meal is effective in reducing blood sugar.
Nutritional Approaches for Managing Ozempic Side Effects:
If you are struggling with nausea, you can eat bland foods.
Eat small, frequent meals to prevent and manage nausea.
Eat protein at each meal and snack to prevent muscle loss.
Eat slowly and sit down to eat at meals.
Avoid high-fat meals as they can contribute to nausea and heartburn.
Stay adequately hydrated and choose foods with high water content such as vegetables and fruits to support hydration.
Avoid lying down after you eat.
Include fiber-rich foods to prevent constipation.
Hydration and Ozempic Use:
Staying adequately hydrated is important for blood sugar control, reducing cravings, preventing constipation, and repleting fluid losses if you have diarrhea. Most people need at least 64-80 oz of fluids per day. You may need more depending on your activity levels and if you are having frequent diarrhea.
Exercise and Lifestyle Tips:
Exercise is an important part of blood sugar management and a way to balance the variability in calories consumed daily. Find ways to move your body that you enjoy.
A balanced exercise plan includes cardiovascular activity, strength training, and stretching/balance exercises. Speak with your healthcare provider if you have questions about the types of exercise that are right for you.
Choose a Supportive Care Team:
People have been most successful on Semaglutide with behavior modifications in addition to dietary changes. It is important to have the right providers to support you.
While taking one of these medications, you should be closely monitored by a doctor, preferably a specialist in obesity and/or diabetes.
Consider adding a registered dietitian nutritionist to your care team as well to support you in making sustainable and balanced dietary changes.
If you have a history of disordered eating, binge eating, or turning to food for emotional support, consider consulting with a therapist before starting the medication.
Conclusion:
Ozempic and Wegovy can be effective medications for managing blood sugars and losing weight. However, people who take them will likely need to be on the medications long-term to maintain their weight loss. Partnering with a doctor who specializes in obesity and weight management as well as a registered dietitian to help support your nutrition changes increases your chances of success while taking this medication and potentially keeping it off long-term.
If you are hoping to avoid following a calorie-restricted diet, prefer to take a weight-neutral approach to improve your health, or actively struggling with disordered eating, taking this medication may not support your goals.
Are you unsure of what to eat for weight management?
You’ll love EatLove, a meal-planning membership that provides recipe ideas, grocery lists, and restaurant ideas that meet your specific dietary needs (high-protein, low-carb, gluten-free, etc). All plans are prescribed and approved by a registered dietitian.
This blog is intended to educate and inform and does not replace medical advice or nutrition therapy.
Sources:
Wadden, T. A., PhD, Bailey, T. S., MD, & Billings, L. K., MD (2021). Effect of Subcutaneous Semaglutide vs Placebo as an Adjunct to Intensive Behavioral Therapy on Body Weight in Adults With Overweight or Obesity The STEP 3 Randomized Clinical Trial. JAMA. https://doi.org/10.1001/jama.2021.1831
Garvey, W. T., Batterham, R. L., & Batta, M. (2022). Two-year effects of semaglutide in adults with overweight or obesity: The STEP 5 trial. Nature. https://doi.org/10.1038/s41591-022-02026-4
Dapre, E. (2023). Are GLP-1 agonists the answer to our obesity epidemic? British Journal of General Practice. https://doi.org/10.3399/bjgp23X734589
(2023, August 23). Common Side Effects of Ozempic. Ozempic. Retrieved December 13, 2023, from ozempic.com
(2023, February 15). How Insulin and Glucagon Regulate Blood Sugar. Medical News Today. Retrieved December 13, 2023, from https://www.medicalnewstoday.com/articles/316427#:~:text=Insulin%20reduces%20the%20body%27s%20blood,blood%20sugar%20levels%20to%20rise.
