What to eat when taking Wegovy (Semaglutide, Ozempic). Tips to support your nutrient intake & continued weightloss

Taking a weight loss injectable?

It's everywhere you look, with people questioning if celebrity weight loss is a result of their use, to stories of beauty salons selling bootlegs of it

Ozempic, Wegovy, or semaglutides, a class of glucagon-like peptide-1 (GLP-1) receptor agonists, have gained significant attention for their efficacy both in weight loss and management of type 2 diabetes and more recently at helping to reverse pre-diabetes.

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Whilst these medications have been a game changer for many, often the initial weight loss experienced is short lived and slows down. With several studies (1,2) demonstrating reports of significant weight regain from those in the 12 months that followed after withdrawal from their weekly semaglutide injections.

As a functional medicine practitioner, I frequently get asked on their usage, side effects and what to do when weight loss flatlines (3.).

What to eat on Ozempic - Must do's

• Change your habits

Understanding how you gained your weight and changing habits will reduce the chance of rebound weight often encounterred by many when coming off their semiglutide (1.).

Whilst it's great that these medications reduce appetite, long term weight loss by calorie reduction alone isn't sustainable for your body. Here are some diet & lifestyle tips to help.

• Ensure what you do eat is nutrient dense and gives your body a good dose of the vitamins and minerals you need to thrive

• Switch out those processed carbohydrates such as pasta, pizza, bread for a side of greens or a small portion of more nutrient dense complex carbohydrates such as quinoa or amaranth

• Eat enough healthy fats!

  
  

Healthy fats to add in to your diet

A lot of us fear fat, but do you know healthy fats keep us fuller for longer? Adding a handful of nuts to to your salad or as a snack has numerous benefits; aside from providing essential minerals and beneficial fibre, nuts support a more balanced blood sugar profile. A recent study also found that even half a serving of nuts per day was associated with slimmer waistlines over a 4 year period. A great snack strategy for maintaining physique post medication.

• Detox! Detox! Detox!

  Our body likes to stow away toxins in our fat cells, these can be environmental pollutants or otherwise, its our bodies way of hiding them away to deal with another time. So, when we start to lose weight these toxins can be released from the adipose tissue (fat cells) back into the blood stream (4.)- leaving our liver to wade through the mess.

  This is why it is sooo important to support your body in removing these toxins and stop you from feeling sluggish and grotty. So

  - eat your veggies!!! Low starch veggies are great and contain lots of beneficial fibre helping to process nasties out of your body

  
  

Get creating your favourite salad

• -Eat clean! Reduce the toxins you are adding into your body, avoiding artificial additives and sweeteners, filter your water and opt for 'clean' protein sources such as organic, free range meats or wild caught fish.

  - Drink water! A minimum of 1.5L per day, filtered if possible and ditch the drink, give your liver a break

  - Get some exercise - if you aren't a gym bunny, go for a brisk walk, do a youtube exercise class, go for a swim, anything to get your circulation going and support the detox process (always check with your heatth professional which exercise is right for you).

  
  

Interested in a specially formulated meal plan to assist your weight loss during and post medication? Find a 7 day meal plan here.

Specifically designed for when weight loss is stalling, to support you in creating nutrient dense meals to maintain energy levels and thyroid function whilst you loose weight

Keep an eye on your nutrient levels and also your thyroid function

For more specialised suupport on your weight loss journey, why not work directly with a Registered Nutritional Therapist

1. Wilding JPH, Batterham RL, Davies M, Van Gaal LF, Kandler K, Konakli K, Lingvay I, McGowan BM, Oral TK, Rosenstock J, Wadden TA, Wharton S, Yokote K, Kushner RF; STEP 1 Study Group. Weight regain and cardiometabolic effects after withdrawal of semaglutide: The STEP 1 trial extension. Diabetes Obes Metab. 2022 Aug;24(8):1553-1564. doi: 10.1111/dom.14725. Epub 2022 May 19. PMID: 35441470; PMCID: PMC9542252.

2. Liu X, Li Y, Guasch-Ferré M, Willett WC, Drouin-Chartier JP, Bhupathiraju SN, Tobias DK. Changes in nut consumption influence long-term weight change in US men and women. BMJ Nutr Prev Health. 2019 Sep 23;2(2):90-99. doi: 10.1136/bmjnph-2019-000034. PMID: 33235963; PMCID: PMC7664489.

3. Wegovy summary of product characteristics. European Medicines Agency https://www.ema.europa.eu/en/documents/product-information/wegovy-epar-product-information_en.pdf (2022).

4. Jackson E, Shoemaker R, Larian N, Cassis L. Adipose Tissue as a Site of Toxin Accumulation. Compr Physiol. 2017 Sep 12;7(4):1085-1135. doi: 10.1002/cphy.c160038. Erratum in: Compr Physiol. 2018 Jun 18;8(3):1251. doi: 10.1002/cphy.cv08i03corr. PMID: 28915320; PMCID: PMC6101675.

5. El-Zayat, S.R., Sibaii, H. & El-Shamy, K.A. Physiological process of fat loss. Bull Natl Res Cent 43, 208 (2019). https://doi.org/10.1186/s42269-019-0238-z