20 Things to Avoid While on Ozempic

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        20 Things to Avoid While on Ozempic
    These things could impact your Ozempic experience.
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

        20 Things to Avoid While on Ozempic
    
        Shutterstock
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
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        10 Things You Should Never Do While on Ozempic or Mounjaro
    
        6 Foods to Eat on Ozempic and 4 to Avoid
    
Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

                Too Much Sugar
            
        ShutterstockAdded sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

                Ultra-Processed Foods
            
        ​2. Processed FoodsShutterstockUltra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

                High-Fat Foods
            
        ShutterstockFoods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

                Sitting All Day
            
        Shutterstock/Prostock-studioStaying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

                Not Hydrating
            
        ShutterstockDon’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

                Too Much Alcohol
            
        ​Pro TipsShutterstockAvoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

                Be Mindful of Portions
            
        ShutterstockOzempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

                Be Mindful of Coffee
            
        Shutterstock“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

                Don’t Skip Meals
            
        ShutterstockIt’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating.  “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

                Don’t Consider It a Quick Fix
            
        ShutterstockOzempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

                Same Unhealthy Lifestyle
            
        ​Don’t Drink as Much AlcoholShutterstockDon’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

                Protect Your Health
            
        Most Women on GLP-1s Are Making a Few Common MistakesShutterstockSome doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

                Carbonated Beverages
            
        ​Soda and Sugary DrinksShutterstockOzempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

                Long-Term Goals
            
        ShutterstockIf you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

                Refined Carbohydrates
            
        ​Eat BreakfastShutterstockRefined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

                Watch Out For High Fiber
            
        ​And Improve Insulin SensitivityShutterstockWhile many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

                Junk Food
            
        ​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstockJunk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

                Spicy Foods
            
        ShutterstockOzempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

                Always See a Medical Professional
            
        ​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstockOzempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

                Fried Foods
            
        ​3. Deep-Fried ItemsShutterstockFried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”
💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.
glp-1sustainable-weight-lossozempic

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Nutrition & Diet
        20 Things to Avoid While on Ozempic
    
        20 Things to Avoid While on Ozempic
    
        Shutterstock
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

                Too Much Sugar
            
        ShutterstockAdded sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

                Ultra-Processed Foods
            
        ​2. Processed FoodsShutterstockUltra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

                High-Fat Foods
            
        ShutterstockFoods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

                Sitting All Day
            
        Shutterstock/Prostock-studioStaying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

                Not Hydrating
            
        ShutterstockDon’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

                Too Much Alcohol
            
        ​Pro TipsShutterstockAvoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

                Be Mindful of Portions
            
        ShutterstockOzempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

                Be Mindful of Coffee
            
        Shutterstock“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

                Don’t Skip Meals
            
        ShutterstockIt’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating.  “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

                Don’t Consider It a Quick Fix
            
        ShutterstockOzempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

                Same Unhealthy Lifestyle
            
        ​Don’t Drink as Much AlcoholShutterstockDon’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

                Protect Your Health
            
        Most Women on GLP-1s Are Making a Few Common MistakesShutterstockSome doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

                Carbonated Beverages
            
        ​Soda and Sugary DrinksShutterstockOzempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

                Long-Term Goals
            
        ShutterstockIf you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

                Refined Carbohydrates
            
        ​Eat BreakfastShutterstockRefined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

                Watch Out For High Fiber
            
        ​And Improve Insulin SensitivityShutterstockWhile many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

                Junk Food
            
        ​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstockJunk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

                Spicy Foods
            
        ShutterstockOzempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

                Always See a Medical Professional
            
        ​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstockOzempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

                Fried Foods
            
        ​3. Deep-Fried ItemsShutterstockFried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”
💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

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Nutrition & Diet
        3 Mistakes People Make When Stopping Ozempic
    
        Copyright SELFPrinciple/YouTube/Shutterstock
    
By Christopher RobackFeb 13, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
If you're one of the millions taking GLP-1 medications like Ozempic or Wegovy, you might be wondering what happens when it's time to stop. The answer is more complex than most people realize. According to obesity medicine specialistSean Hashmi, MD, MS, FASN, recent CDC data shows concerning trends. "The obesity rates haven't really gone up overall, but in women, unfortunately, the rates have increased," he notes. Even more concerning, "severe obesity rates increased from 8% in 2013-2014 to about 10% already." Understanding how to stop these medications safely has never been more critical.

                Why Stopping Matters
            
        " Weight loss is actually harder than quitting smoking, alcohol, or drugs," Dr. Hashmi explains in his post. This difficulty is reflected in the statistics. Among people with only a high school education, around 45% fall into the obese criteria, compared to 32% for those with a college education or higher. "Nobody is spared from the obesity epidemic," he emphasizes.
RELATED:20 Things You Need to Know About Ozempic and Weight Loss

                How These Drugs Work
            
        ​How to Make Evening Walks a HabitShutterstockBefore understanding the mistakes, it's important to know how these medications function. "Weight loss drugs work by blocking your appetite signal in the brain," Dr. Hashmi explains. "They can also delay food passing through your stomach. But your body does not change its physiology to say, 'well, you know what? I'm all fixed now.'"

                Mistake 1: Stopping Too Quickly
            
        Shutterstock"You don't want to abruptly stop the drug," Dr. Hashmi warns, "because if you stop it right away while on the main dose, you're going to put that weight back on really, really quickly." The research is clear on this point. The Step 1 trial found that patients who discontinued Wegovy regained 11.6% of their initial 14.9% weight loss within just one year.

                What Research Shows
            
        ShutterstockMultiple studies confirm this pattern. In the Step 4 trial, "people who stayed on the drug for another 48 weeks continued to lose weight, an additional 7.9% on average," explains Dr. Hashmi. "But those who stopped ended up regaining 6.9% of what they'd lost." The Surmount 4 study showed similar results with newer medications like tirzepatide, where patients regained 14% of their initial 21% weight loss after stopping.
RELATED:20 Possible Ozempic Side Effects

                The Right Way to Stop
            
        ShutterstockInstead of stopping suddenly, Dr. Hashmi recommends a gradual approach: "We try to go slowly, sometimes even at the same pace as we were titrating up. Every four weeks, we're dropping the dose down." For some patients, he adds, "as we slow down the dosage of the injections, we will add some of the older oral drugs where we have a lot more safety data."

                 Mistake 2: Not Having a Lifestyle Plan
            
        Shutterstock"If you don't have the lifestyle component, none of this is going to work," Dr. Hashmi emphasizes. Many patients focus solely on the medication without developing sustainable eating habits. "In our clinical practice, what I end up seeing is patients, if they don't follow the intense lifestyle that we put them on, they can learn to overcome the effects of Ozempic, Wegovy, Saxenda, tirzepatide very easily."

                The Problem With Cheat Meals
            
        ShutterstockDr. Hashmi warns about the danger of occasional indulgences: "Simply by having, quote-unquote, cheat meals. Every time you give yourself that high-sugar food, that instant gratification, the first few times you're like, 'ah, you know, I feel nauseous.' But over time, it gets easier and easier to do it."

                 Building Better Habits
            
        ShutterstockThe solution lies in whole food choices. "When I have my salad with avocado for lunch, the total calories are so low compared to what I used to eat before, which was in the thousands and I didn't even know it," Dr. Hashmi shares. He particularly warns against liquid calories: "Nature had millions of years to perfect food, just the right amount of fiber, nutrients, and water. When we blend food, all that sugar gets absorbed very quickly."
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                Mistake 3: Relying on Quick Fixes
            
        ShutterstockMany patients turn to artificial sweeteners when stopping GLP-1 medications. "When you turn to alternative sugars like Splenda, Stevia, or monk fruit, you're dealing with sweetness levels that are 200 to 600 times that of sugar," Dr. Hashmi warns. "You're not helping your cravings for sugar. In fact, the data shows you're going to get insulin resistance and damage your gut microbiome."

                The Truth About Sugar Alternatives
            
        Shutterstock
The impact of artificial sweeteners goes beyond just cravings. "In rat studies, what the data shows is if you give them alternative sweeteners, they will end up eating more of their chow because it stimulates your appetite," Dr. Hashmi explains. "That zero-calorie stuff that you think is no calories, but you get to have your sweetness—there is no free lunch."

                Creating a Sustainable Routine
            
        Shutterstock"Make your eating as planned and boring as possible," Dr. Hashmi advises. "I know it sounds crazy, but the more you have to make decisions, the more likely you are to fail." He practices what he preaches: "I literally go to the same place for lunch. I order the same thing every day. I've been doing it for more than 10 years."

                 The Importance of Medical Support
            
        Shutterstock
"You have to make sure that you're ready and you want to find a doctor who will work with you," says Dr. Hashmi. "Find a provider who is your partner and not somebody who's blaming you or is angry or is making it so that everything is your fault. You're going to have good days, you're going to have bad days."
RELATED:20 Things to Avoid While on Ozempic

                 Understanding Health Disparities
            
        ShutterstockDr. Hashmi acknowledges the role of socioeconomic factors: "A lot of people who come from very poor backgrounds, like I did, have to work all sorts of crazy jobs. Look, my story is I ate Taco Bell like crazy... because when you got 50 cents or you got a dollar in your pocket, this is what you end up doing."

                 Planning for Long-Term Success
            
        Shutterstock"This is a lifelong commitment," Dr. Hashmi concludes. "If you're going to go off these medications, don't go cold turkey. Slowly go off of them and have a plan. What are you going to do about cravings? The more you've planned, the easier it is to succeed." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        11 Things to Know Before Taking Ozempic
    
        Copyright Dr Sophie GP/YouTube
    
By Christopher RobackMar 31, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
We've all been there - trying diet after diet, exercise plan after exercise plan, only to find ourselves struggling to lose weight or keep it off. If you've been wondering about those "miracle" weight loss drugs like Wegovy and Ozempic that celebrities are raving about, you're not alone. Dr. Sophie Newton breaks down exactly how these medications work and what you should consider before jumping on the bandwagon. Read on to discover if these treatments could be the kickstart to your weight loss journey that you've been looking for.

                Yes, They Actually Work
            
        "These medications have shown impressive results in clinical trials," Dr. Sophie says in her post. "In randomized double-blind control trials, people using Wegovy lost an average of 12% more body fat compared to those in the placebo group." Dr. Sophie explains that colleagues in the United States report excellent outcomes with patients successfully losing weight and maintaining it while on the medication.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                The Celebrity Connection
            
        Shutterstock
"High-profile individuals like Elon Musk and reportedly Khloe Kardashian have used these medications for weight loss," notes Dr. Sophie. She mentions that this celebrity endorsement has led to the medication being nicknamed "the skinny shot" and has dramatically increased public interest in these treatments.

                How These Drugs Actually Work
            
        ​Combining Natural GLP-1 Boosters for Maximum ResultsShutterstock"These medications belong to a group called GLP-1 analogues," Dr. Sophie explains. "Wegovy contains semaglutide, which essentially makes you feel less hungry and more easily full, so you naturally eat less and lose weight." Dr. Sophie clarifies that the mechanism is straightforward and typically very effective for most patients.

                Health Benefits Beyond Weight Loss
            
        ​Myth 4: Fat Is Bad For Your HeartShutterstock"When losing weight with these medications, you're also reducing your risk of conditions like type 2 diabetes and heart disease," Dr. Sophie points out. She highlights that the drugs help lower metabolic risk factors, providing substantial health benefits beyond mere cosmetic improvements.
RELATED:20 Possible Ozempic Side Effects

                Common Side Effects to Expect
            
        Shutterstock
"Like all medications, these drugs come with potential side effects," warns Dr. Sophie. "Most commonly, patients might experience nausea, vomiting, diarrhea, constipation, bloating, or excess gas." Dr. Sophie notes that these symptoms typically settle as the body adjusts, and treatment usually starts with a lower dose that gradually increases.

                Serious Side Effects to Be Aware Of
            
        Shutterstock
"If you have a personal or family history of thyroid cancer, these medications aren't suitable for you due to a potential link," cautions Dr. Sophie. She adds that in some cases, the medications have been associated with pancreatitis, though most people tolerate the treatment well despite these risks.

                Accessibility and Cost Considerations
            
        ​These Were Game ChangersShutterstock"While these drugs are approved by NICE on the NHS, they're only available through specialist weight loss centers, which aren't accessible to everyone," Dr. Sophie explains. She points out that many people must pay privately, creating a financial barrier that might prevent some from accessing this treatment option.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                It's Not a Forever Solution
            
        ​Creating Sustainable HabitsShutterstock"You can regain weight after stopping the medication unless you maintain the lifestyle changes you've implemented," Dr. Sophie advises. She recommends thinking of these drugs as a kickstart to healthier habits rather than a permanent solution, emphasizing the importance of continued diet and exercise modifications.

                A Comprehensive Approach Is Still Necessary
            
        ​DinnerShutterstock"While using these medications, you still need to focus on improving your diet, lifestyle, and increasing physical activity," Dr. Sophie stresses. She reminds patients that the drugs work best as part of a comprehensive approach to weight management that includes all the fundamentals you already know about.

                Last Word
            
        Wegovy vs Ozempic: Pros and Cons for Weight Loss TreatmentShutterstockIf you're considering weight loss medications like Wegovy or Ozempic, remember they're most effective when combined with lifestyle changes. While they can provide an excellent starting point for your weight loss journey, sustainable results require ongoing commitment to healthy habits. Always consult with your healthcare provider to determine if these treatments are appropriate for your specific situation and health history. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        3 Foods That Make Ozempic Side Effects Worse
    
        Copyright SugarMD/YouTube/Shutterstock
    
By Christopher RobackFeb 12, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Have you ever wondered why some foods make you feel worse when taking weight loss medications? You're not alone. Millions of patients on Ozempic and Mounjaro struggle with finding the right diet balance. Here's your comprehensive guide to eating well while on these medications.
Dr. Ahmet Ergin, founder of the SugarMD YouTube channel, is a distinguished endocrinologist specializing in diabetes and metabolism. With years of clinical experience prescribing these medications, Dr. Ergin shares essential insights about managing your diet while on Ozempic and Mounjaro. Read on to discover which foods to embrace and which to avoid for optimal results.

                Understanding Your New Relationship with Food
            
        "Your plate isn't just a source of nutrients anymore. It has to be a delicate balance wheel for your blood sugar levels," Dr. Ergin explains in his post. When you're on Ozempic or Mounjaro, managing diabetes becomes less of a walk in the park and more of a mindful trek through an intricate maze of dietary choices.
RELATED:20 Things You Need to Know About Ozempic and Weight Loss

                Embrace the Fiber-Filled Champions
            
        ShutterstockThink of fiber-rich fruits as your dietary oasis. Dr. Ergin recommends focusing on "superstars like berries, apples, and pears." These fruits pack powerful fiber that champions steady digestion and helps maintain stable blood sugar levels. "Each nibble comes packed with fiber goodness," Dr. Ergin notes, emphasizing their importance in your daily diet.

                The Power of Green Guardians
            
        ShutterstockLeafy greens aren't just plate decorations – they're your nutritional shields. "Think about spinach and kale. They're like sentinels standing firm," Dr. Ergin explains. These vegetables are rich in alpha-lipoic acid and benfotiamine, making them crucial allies in blood sugar management, especially when medications are working their way through your system.

                Lean Proteins: Your Trusty Sidekicks
            
        ShutterstockDr. Ergin emphasizes that proteins like chicken breast, tofu, and lentils are essential companions on your health journey. "They help your body skip out on dramatic blood sugar spikes and keep your tummy full," he shares. These proteins support muscle maintenance and keep your metabolism active while preventing unexpected cravings.
RELATED:20 Possible Ozempic Side Effects

                Fatty Foods: Your First Warning
            
        Shutterstock"Fatty foods are like tempests in the tranquil sea," warns Dr. Ergin. When combined with Ozempic or Mounjaro, high-fat foods can trigger digestive issues and make the medication's side effects more pronounced. This can lead to increased nausea and delayed stomach emptying.

                Spicy Foods: A Hidden Challenge
            
        ShutterstockDr. Ergin cautions against spicy foods while on these medications. They can intensify gastrointestinal side effects and potentially trigger acid reflux, which may be more severe when combined with Ozempic or Mounjaro's effects on digestion.

                Junk Foods: The Triple Threat
            
        ShutterstockAccording to Dr. Ergin, processed junk foods pose multiple challenges. They often combine high fat, excessive sugar, and artificial ingredients that can not only trigger side effects but also work against the medication's intended benefits. These foods can lead to unstable blood sugar levels and increased digestive discomfort.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                The Role of Supplements in Your Journey
            
        ShutterstockWhile discussing supplementation, Dr. Ergin clarifies: "It's not about replacing your medication or justifying poor dietary choices." He emphasizes that supplements should complement, not replace, a healthy diet and prescribed medications. "That's why we call them Nutraceuticals, not Pharmaceuticals," he adds, highlighting their supportive role.

                Creating Your Personal Strategy
            
        ShutterstockSuccess with these medications requires a personalized approach. "Your path to wellness is unique," Dr. Ergin states, recommending working with healthcare providers to develop an individualized plan. He suggests using available resources like the SugarMD app for additional support and guidance.
RELATED:20 Things to Avoid While on Ozempic

                The Long-Term Perspective
            
        Shutterstock"You are not just eating to fill your stomach. You are dining to nourish your life story," Dr. Ergin reminds us. This perspective shift is crucial for long-term success with these medications. Take it one meal at a time, focusing on progress rather than perfection.
Remember, managing your diet while on Ozempic or Mounjaro isn't just about avoiding side effects – it's about optimizing your treatment results and improving your overall health. With patience and the right food choices, you can create a sustainable eating plan that works in harmony with your medication. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        20 Things to Avoid While on Ozempic
    
        Shutterstock
    
By Ferozan MastSep 09, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic to make the most of the medication and encourage healthy weight loss.
Too Much Sugar
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Added sugars and sugary sodas can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”
Ultra-Processed Foods
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Ultra-processed foods can make the side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”
High-Fat Foods
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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.
RELATED: 20 Incredible Ozempic Success Stories of All Time
Sitting All Day
Shutterstock/Prostock-studio
Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.
Not Hydrating
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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.
Too Much Alcohol
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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”
Be Mindful of Portions
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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”
RELATED: 20 Things You Need to Know About Ozempic and Weight Loss
Be Mindful of Coffee
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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”
Don’t Skip Meals
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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. ​​ “It’s never healthy to not eat,” Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.
Don’t Consider It a Quick Fix
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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.
Same Unhealthy Lifestyle
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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”
RELATED:What Happens to Your Body When You Stop Taking Ozempic
Protect Your Health
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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”
Carbonated Beverages
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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.
Long-Term Goals
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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”
Refined Carbohydrates
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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.
RELATED:10 Side Effects of Rapid Weight Loss
Watch Out For High Fiber
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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.
Junk Food
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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”
Spicy Foods
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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.
Always See a Medical Professional
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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”
RELATED:12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications
Fried Foods
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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”
💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.
Fitness & Workouts
        Sophie van Oostenbrugge Shares Her Routine
    
        Copyright gainsbybrains/Instagram/Shutterstock
    
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

                She Does Multiple Leg Days a Week
            
View this post on Instagram
A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

                She Does 8 to 12 Reps of Each Exercise
            
View this post on Instagram
A post shared by Sophie van Oostenbrugge (@gainsbybrains)
In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

                RDLS
            
View this post on Instagram
A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds. 

                Sumo Squat with Kettlebell
            
View this post on Instagram
A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

                Glute Bridges
            
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

                Cable Step Up
            
View this post on Instagram
A post shared by Sophie van Oostenbrugge (@gainsbybrains)
Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says. 

                Seated Leg Curl
            
View this post on Instagram
A post shared by Sophie van Oostenbrugge (@gainsbybrains)
She sits down at a machine. “Then I did a seated leg curl,” she says.

                Core Exercise
            
View this post on Instagram
A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”
💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.
Fitness & Workouts
        She Lost 70 Pounds From Hot Girl Walks
    
        Copyright joyymaria/Instagram/Shutterstock
    
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips. 

                She Walks to Run Her Errands
            
        @therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

                She Recommends Walking After a Workout to “Cool Down
            
View this post on Instagram
A post shared by Joy (@joyymaria)
“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

                Calorie Deficit
            
View this post on Instagram
A post shared by Joy (@joyymaria)
In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

                Meal Plan
            
View this post on Instagram
A post shared by Joy (@joyymaria)
Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

                Here Is What She Eats in a Day
            
View this post on Instagram
A post shared by Joy (@joyymaria)
Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

                Hydration
            
View this post on Instagram
A post shared by Joy (@joyymaria)
She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

                Working Out
            
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A post shared by Joy (@joyymaria)
Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”
💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.
Nutrition & Diet
        What Happens to Your Body When You Stop Taking Ozempic
    
        Copyright JJ Virgin/Youtube/Shutterstock
    
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Weight loss drugs like Wegovy and Ozempic have successfully helped many people lose a ton of weight in a short period of time. However, there has been an issue that some have run into: When you stop getting the weekly injections, people are gaining back the weight. But according to JJ Virgin, triple-board certified health expert, Fitness Hall of Famer & 4x New York Times best-selling author, there are ways to prevent Ozempic weight regain. In a new video, the celebrity nutrition expert reveals exactly how to make weight loss drugs work for you – and how to sustain your weight loss. 

                There Are a Number of Side Effects of Weight Loss Drugs
            
        In the video she addresses a few of the common side effects of Ozempic, including potential rebound weight gain, loss of muscle mass, and Ozempic face. She explains that the drugs work by helping you tame your appetite and balance your blood sugar, and that if you are “weight loss resistant” they can give you the “edge you need.”

                However, You Can Avoid Them
            
        3 Simple Weight Loss Tips You'll Wish You Knew SoonerShutterstock“However, the last thing you want to do is lose a lot of precious metabolism, supporting muscle, or gain the weight right back when you go off of them,” she continues. And, “the drug costs a lot, and “these side effects are going to cost you way more than that in the long term.”

                Anytime You Lose Weight on a Diet, You Will Lose Muscle Mass
            
        11 Superfoods to Maintain Muscle Mass As You AgeShutterstockShe explains that when you go on any sort of a diet where you are losing weight, you are going to lose fat along with muscle mass. “If you lose muscle and fat, you are going to have this thing called metabolic adaptation after the diet. This is where your resting metabolic rate is lower than it was before the diet,” she says. One study found that one year after people stopped getting weekly semaglutide shots, they regained two-thirds of their prior weight loss, “with similar changes in cardiometabolic variables.”

                Resistance Training Can Help Prevent It
            
        ShutterstockWhile it is “always going to happen,” when you lose weight, there are ways to prevent it from being “lower than it should.” One key component to minimize muscle mass loss is “you're going to need to do resistance training and minimally you're going to need to move each major body part,” she says, recommending two to three days a week of exercise.

                She Also Recommends Amping Up Protein Intake
            
        ​7. Lean ChickenShutterstockShe also recommends amping up protein intake. “Basically, you're going to want your daily range to be somewhere between 0.7 to one gram per pound of your target body weight,” she adds. She recommends “lean healthy sources” like grass-finished filet Turkey, pastured chicken, eggs and egg whites, whey protein, bone broth protein, and pea protein.

                Also, Increasing Fiber Helps
            
        44. Brussels sprouts: 43 caloriesShutterstockYou should also eat fiber, “from non starchy vegetables” and “eat from the rainbow,” she adds. “You want different types of fibers, prebiotic fibers, resistant starch. So you want different fibers and you want different colors. They represent different plant nutrients, different polyphenols. They all have different impacts on your gut microbiome, and we're rehabbing your gut microbiome here,” she continues. 

                Fruit, Good Fats, and Seeds Are Also Beneficial for Gut Health
            
        Coach Reveals 10 Fruits to Help Burn Belly FatShutterstockAs you “start to taper off” the drugs, “your own gut can start to produce what it needs to produce to tell you that you are full,” she points out. She also recommends two servings of fruit, whole fats, “things like avocados, nuts, and seeds,” and greens and eating all meals “within a 10 to 12 hour window” 

                And, Hydrate
            
        ShutterstockMaking sure to hydrate is also important, because “what happens with these drugs is dehydration.” Hydrating helps detox the body, she explains, recommending drinking at least half your body weight in water in ounces. “If you are mildly dehydrated, it's going to slow down your metabolism and then also it actually makes you store fat,” she adds. She also adds electrolyte to her water.

                Take Supplements to Compensate for the Decrease in Calories
            
        ShutterstockShe also recommends “a good foundational supplement, a daily multivitamin, mineral, antioxidant, essential fatty acid formula to make sure you're covering all your bases since your calories are going down,” she says. “Here's another thing that I want you to take: Creatine monohydrate,” shesays, explaining that studies have found that it helps people avoid losing muscle as they age. 

                Bottom Line: Weight Training and Healthy Eat Can Help Mitigate Ozempic Side Effects
            
        ​Your Path to Sustainable Weight Loss[ShutterstockWhile taking weight loss drugs like Ozempic may come with side effects – like gaining weight after you stop getting the injections – Virgin offers up a good argument that you can mitigate them by pairing healthy eating with regular strength training workouts.
Body Booster: Anytime you lose weight – whether from dietary changes or taking a drug like Ozempic – along with fat loss you are going to lose muscle mass. This can result in rebound weight – unless you take steps to mitigate the weight gain.
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