Skip to content
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

I’m a Doctor and These Are 5 Big Reasons Why I Would Never Take Ozempic to Lose Weight

One MD issues a major warning about diet drugs.

FACT CHECKED BY Christopher Roback
Obese,Fat,Man,Preparing,Semaglutide, obese, drug, medication, weight, loss
Shutterstock
FACT CHECKED BY Christopher Roback

Are you considering taking Ozempic to lose weight? Suneel Dhand, MD, is a physician specializing in Internal Medicine and Metabolic Health who shares lots of weight loss tips and tricks on social media. In one viral video, he outlines why you should think twice about taking Ozempic, Wegovy, or any other GLP-1 weight loss drug to drop pounds. “There is a massive craze right now for ozempic for weight loss, and I want to share with you in this video big reasons why I personally would never use it for weight loss,” he says in the YouTube clip.


Ozempic Is Being “Dished Out Like Candy”

While he’s all for people taking Ozemic for type 2 diabetes, he’s more concerned about “the probably hundreds of thousands of people across America by now who are either using or thinking about using ozempic for weight loss,” he says. “They might be mildly overweight or obese, but they don't have diabetes. This is a craze. It is being dished out like candy right now, not only by doctors but also in med spas across the country.”

It’s Primarily a Problem in the US

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

“There is nowhere near enough oversight of this,” Dr. Dhand continues. “It hasn't been rolled out as widely across Europe, but in America, people can buy it pretty much anywhere. They can get their hands on it if there is enough supply.”

There Are Many Possible Side Effects

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

He explains that the drug belongs to a class of medications called GLP-1 agonists. “The chemical name is Semaglutide. It's also known as Wegovy. Many of you may be familiar with it. You may know somebody who's on this medication. Maybe you've been on it, or you are on it yourself. And I have seen so many side effects and adverse events myself, and these stories are widely available out there,” he says

There Is No Such Thing As a “Wonder Miracle” Drug

,Doctor,Hospital,medical, dr, happyShutterstock

“The reality is that when we see any type of craze in the field of medicine, the last hundred years teach us that it usually doesn't end well. There is no such thing as a Wonder Miracle drug, especially in the field of lifestyle medicine,” he says.

Here Is Why He “Wouldn’t Even Consider” Using It

“I am concerned about this and the way it is being dished out and being used by so many people, and I'm going to explain to you big reasons why I wouldn't use it myself for weight loss. I wouldn't even consider it,” he continues.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

The Question Isn’t Whether or Not It Works

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens and box. Ozempic is a medication for obesityShutterstock

“Let me first share this recent tweet of mine with you, which I recently put out. Ozempic works just like opioids and Vioxx works. The question is not whether it works or not. The question is the addiction, toxic side effects, and human misery that go with it,” he says. “Yes, of course, Ozempic works. Any powerful injection, which in this case is a weekly injection, stops people from eating, which reduces the urge to eat and, therefore, reduces the amount people take in their calorie intake. Of course, that's going to work to lose weight. Same way as taping somebody's mouth shut would work to reduce weight. The question is the drawbacks that come with it.”

1. Side Effects

woman clutching her stomach with her hands in discomfortShutterstock

The first issue is the side effects, he says. “Many people who start ozempic have to stop very quickly because of the disabling side effects. It is not the most pleasant drug, but it has gastrointestinal side effects, including nausea, abdominal pain, vomiting, diarrhea, and constipation. Remember, this medication essentially works by paralyzing the stomach so that you don't feel hungry and you don't want to consume food,” he explains.

There Could Also Be Long-Term Effects, he Says

Unrecognizable woman experiencing abdominal pain at home, young female touching her stomach while sitting on couch in living room, feeling discomfort in digestion, cropped shot, closeupShutterstock

“I also have some concerns over long-term effects on the pancreas and even concerns about long-lasting inflammation or even malignancy in the future,” he reveals. “It's very difficult to tell with a relatively new drug, which is being prescribed to a mass number of people. Remember, this is not only for diabetics. This is now being prescribed to potentially hundreds of thousands, maybe millions of people, and only time will tell what sort of effects a powerful weekly injection will have on people.”

RELATED: 20 Things to Avoid While on Ozempic

2. Muscle Loss

A woman rubbing her upper arm at the fitness gymShutterstock

“Number two, muscle loss as well as losing fat,” he continues. “Many people also lose muscle, and this is potentially a disaster on a metabolic level.”

Many People on the Drug Aren’t Working Out or Consuming Enough Protein

“I would hazard a guess that most people who are on ozempic are not regularly visiting the gym. They're not lifting weights. They probably aren't consuming enough protein. And when anybody loses muscle, this is a big problem because muscle is metabolically very active, and it plays an important role in many processes, including insulin sensitivity,” he says.

This Is Why People on Ozempic Oftentimes Look Gaunt

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityShutterstock

“Muscle loss is known as sarcopenia, and this is why when you look at many people, you may have seen the pictures online, people who've been on ozempic for a long time, they start to look quite gaunt,” he points out. “They don't look healthy because they've also lost muscle in addition to the fat.”

3. The Cost

Pharmacy,Drugstore:,Beautiful,Asian,Pharmacist,Uses,Checkout,Counter,Computer,,DoesShutterstock

His third reason is the cost. “This is a hugely expensive medication, thousands of dollars,” he says. “Many people do a course of ozempic for a few months, and they pay outta pocket. It is unlikely that insurance is going to cover the cost of these medications anytime soon. Maybe the medications will come down in cost over time, but I did hear a statistic recently that if everybody in America who is overweight or obese was prescribed ozempic and it was fully covered, that would amount to more than the GDP of the entire country. Several trillion dollars. Think about that.”

Many People Can’t Really Afford It

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named “ozempic”, is a diabetes medicine to improve blood sugarShutterstock

“People are paying out of pocket thousands of dollars for a course of ozempic, and it never ceases to amaze me because many of these people aren't the richest people. It was a stretch for them to afford it,” he says. Instead, he recommends investing the money in “real, wholesome food, even organic food, a personal trainer and a motivational coach who would talk to them every day,” saying it “would actually be far cheaper than the amount spent on ozempic.” He notes that while “it might sound like an easy option, an injection,” it isn’t sustainable, “because most people can't keep affording this medication over the long term.”

4. “Medical Mob” Situations End Up Backfiring

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.Shutterstock

Number four is his “own intuition” and “common sense,” he says. “When I look at this type of situation and consider the history of medicine over the last few decades when you have this mass movement, I call them the medical mob when they jump on board something, something which is obviously making a lot of money in the short term. It really does end up backfiring very badly indeed.”

In a Few Years, We Will See More “Side Effects”

I really want to have this conversation again in five years' time when we have more stories about people for whom it hasn't worked. When we can see more side effects and adverse events because of the very idea that you can medicate, you can inject millions of people, hundreds of millions of people, many adolescents, and children with a medication every single week to stop them from eating and not address the toxic food environment is absolutely ludicrous,” he says. “And my own belief system, the way I try to look at the world with logic, and also the fact that I am a huge fan of stoicism, tells me that this is a huge mistake. The mob, as usual, will realize that they were doing everything wrong once they think about this problem in a fundamentally correct way.:

5. There Are No Shortcuts in Health

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levelsShutterstock

“And number five, the basic rule that there are no shortcuts in health,” he points out. “I'm sorry to have to tell you that anyone who is under any illusion, our body is millions of years in the making. It cannot be tricked so easily without consequences. Our body is very smart indeed, when most people in the Western world, especially in the United States, are surrounded by a toxic food environment, and we completely neglect to ask ourselves, why do we need these medications?”

He Points Out That Generations Before Didn’t Experience Obesity Like This

Happy couple enjoy outdoor leisure activity together carrying and using a bike and laughing a lot. Love and friendship with mature man and woman in youthful lifestyle. Concept of joyful and excitementShutterstock

“Why did our grandparents and great-grandparents not need these medications?” he asks. “It is because we are surrounded by ridiculous food items, heavily processed, coming to us in packages. It is not natural. It is loaded with artificial ingredients, inflammatory ingredients, preservatives, fake sugars, and seed oils. People eat way too many carbs and sugars. There are a whole host of things that we are doing wrong now that we didn't do wrong a few decades ago, and that is the fundamental issue. Until we address that, until we change the culture, throw in more activity, more exercise as well, only that will save people.”

RELATED: 20 Possible Ozempic Side Effects

Ozempic Won’t “Save You”

Montreal, CA - 25 November 2023: Hand holding Ozempic semaglutide injection pen. Ozempic is a medication for obesityShutterstock

“I'm sorry to have to tell anybody out there. Ozempic is not going to save you. Most people who are using this for weight loss are not taking the right lifestyle approach, the one that will lead to sustained improvements and not being overweight or obese. That is a fact, and it is my duty as a doctor to be honest with people,” he says.

Most People Regain Weight After Stopping the Drug

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

“That is why when most people stop ozempic, they immediately regain the weight because you haven't fixed the upstream problem,” he says. “The fact that you are eating the wrong food every day, nothing will save you from that fact, no injection.”

Changing Lifestyle Habits Is Key

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

“It's in your best interest to really take a step back and look at your lifestyle habits. This isn't easy. It takes determination and motivation, but that is the only thing that is going to lead to improved health outcomes. And you are keeping those pounds off and being in the same shape as your grandparents and great-grandparents. For most of us, when we look back at pictures of our ancestors, they were in much better shape than the current generation. I mean, think about it on a logical level as well,” he says.

This Is an “Addiction” Issue

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024Shutterstock

“This is an addiction issue. It's an addiction to the wrong types of food and food corporations that make their products highly addictive. They have scientists, the same scientists who worked for big tobacco once to make cigarettes addictive, now work for food corporations, and they know what they are doing, creating these highly addictive fake foods,” he claims. “Would we deal with an addiction to alcohol the same way? Would we say, ‘Oh yes, you can keep on drinking, and we will give you an injection every week to lower the chances of you getting liver cirrhosis? Oh, you are a smoker. You smoke cigarettes, carry on smoking. We'll give you an injection, and maybe your risk of getting lung issues will be reduced.’ Absolutely not,” he says. “We would deal with the root cause, and we would say, you must stop drinking alcohol, and you must stop smoking if you have a problem. But we haven't reached the same level of enlightenment with ultra-processed foods and our toxic food environment.”

Eliminate Processed Food

Diet concept, unhappy asian young woman, girl refusing to eat Pizza in box at home, hand pushing away, deny junk or fast food, fighting to keep it from getting fat. Healthy nutrition of weight loss.Shutterstock

“The only way to really sustain weight loss and get healthy is to eliminate that terrible food from your life,” he claims. “70% of all calorie intake currently in the United States is ultra-processed foods. It's not far off in other Western countries, including the United Kingdom. But if we're serious about people being healthy, then that's what we should be focusing on.”

RELATED: What Happens to Your Body When You Stop Taking Ozempic

Go the Lifestyle Route

Group of young afro american and caucasian sporty people practicing yoga lesson lying in Dead Body pose, Savasana exercise, working out, resting after practice, indoor close up, studioShutterstock

“There are no shortcuts in health and wellbeing,” he reiterates. “So those are some reasons why I personally would never take Ozempic for weight loss. That would be my own decision. I would go the lifestyle route, and the truth is that well over 90% of people could do that as well.”

Make Your Own Decision

Doctor,,Patient,hospital,medical,healthShutterstock

“But I'm a great believer in healthcare freedom and autonomy. Everybody is free to make their own choices about what they want for their own health,” he says.

RELATED: 5 Proven Tips for Men Over 50 to Eliminate Stubborn Belly Fat

But, Taking a Drug Will Likely Backfire, He Claims

Valparaiso IN USA - March 21, 2024: Ozempic semaglutide injection pen and Rybelsus Semaglutide tablets close upShutterstock

“But I believe that this is going to backfire. Everybody who is overweight or obese and wants to deal with that wants to fix problem has to think very carefully about how they are going to do that. But do not say you are not warned,” he says. “You can weigh up the risks and benefits yourself and make the decision for yourself. But I repeat again, there are no miracle drugs out there, and your body cannot be tricked so easily.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

More For You

Dr. Dan Obesity Expert
Copyright Dr. Dan/YouTube/Shutterstock

“Microdosing” is a catchy term that is progressively being used by influencers and mainstream media. The overall concept is that lowering a dose of something – ranging from mushrooms to pharmaceutical drugs – somehow makes it healthier and more acceptable. Recently, people have even been discussing microdosing GLP-1 drugs, including Ozempic, Wegovy, and Mounjaro. However, according to one doctor, this isn’t a good idea. Dr. Dan Burton (@theofficialdrdan) is a “pharmacist by training and an expert in obesity management and medicine.” In a new YouTube video, he discusses the trend and reveals exactly why you should avoid it.

There Are Lots of Mixed Messages About Weight Loss Drugs

He starts off by explaining that there are a lot of mixed messages surrounding weight loss drugs. “A number of influencers and alternative clinicians first came out and said, Ozempic and Wegovy are dangerous. Then they started marketing various supplements of their own that naturally increased GLP-1 and are actually better than Ozempic and Wegovy. And now some of them have pivoted and are starting to say that, ‘Oh, you know what? You should actually only microdose Ozempic and Wegovy because that means it's, it's safer for you.’” He notes that the “opinions and marketing tactics” have “changed over time as we've got more and more wallets involved.”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

The Drugs Mimic the GLP-1 Hormone Naturally Produced by the Body

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levelsShutterstock

He continues to explain how the drugs work. “Ozempic, Mounjaro, Wegovy and so on are medications that mimic the GLP-1 hormone that is naturally produced by our body. GLP-1 naturally helps to regulate our blood sugars as well as our appetite and satiety feelings,” he said. While they have been “revolutionary not only for obesity management but also diabetes management”, there is a “subset of individuals on the internet that will come out ringing the alarm bells to say otherwise.”

Some People Want to Say the Drugs Are “Dangerous” and “Unnatural” and Are Marketing Their Own Alternatives

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close upShutterstock

Some of them have “quickly labeled these medications as being dangerous, unnatural, and started marketing and pushing their own natural safer supplements,” he says. “But that really didn't last too long because these medications, Ozempic and Wegovy have been shown to be so effective that the supplements just don't even touch them in terms of the results and benefits that could be had. In fact, some of the supplements don't do anything at all.”

RELATED:20 Possible Ozempic Side Effects

And Now, Some Are Recommending Microdosing

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugarShutterstock

“Now some of them are pivoting and moving away from this,” he said. Enter microdosing, the concept of using just a little bit of the weight loss drug. “So what exactly is being sold? What is this microdosing of Ozempic actually mean?” he asks. He reveals that the usual starting dose of these drugs is 0.25 milligrams once a week. “What these alternative clinicians and such are saying is to take a dose that's much, much lower than that, but it's still the exact same medication just at a lower dose. It's not at a microdose, just a lower dose than what we usually use.”

While It Sounds “Safer and Fluffy” There Is No Science Backing It

Hands,In,Blue,Surgical,Gloves,Holding,Ozempic,Insulin,Injection,PenShutterstock

The smaller dose is “being branded in a different way to make it sound that it's safer and fluffy and everyone's gonna be happy. So it's not a healthier alternative, it's it's just a dosage adjustment. And there's nothing scientifically special about a micro dose. There is no data insights or anything like that that demonstrates the efficacy or better acceptability in that sort of thing of smaller doses,” he says.

Everybody Needs a Different Dose

WARSAW, POLAND-10 JAN, 2025: Ozempic is an anti-diabetic medication used for the treatment of type 2 diabetes and an anti-obesity medication used for long-term weight management.Shutterstock

He explains that because everybody’s body is different, it’s important to work with your own clinician to determine the proper dose. “Some people are going to get a great response at a very low dose, and it could be less than 0.25 milligrams or whatever the usual starting dose is,” he says. “Some people are gonna need a much higher dose to get a response and get the efficacy that we're trying to get out of the medication. And spoiler alert, that's because everybody is different.”

RELATED:What Happens to Your Body When You Stop Taking Ozempic

You Want It to Be Effective Without Side Effects

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.Shutterstock

“Ultimately, these medications have gotten so powerful that we want to figure out what's going to work for you so that we get the balance of the benefit of the medication, but it's not causing you to have horrible, terrible side effects that you can't tolerate and are ruining your life. And unfortunately for some people, they just can't tolerate the medication at all.”

He Says That Microdosing Ozempic Is Just “Marketing Fluff”

Cheerful young sportswoman resting after workout at the beach, taking a selfie, drinking water, sitting on a fitness matShutterstock

“So microdosing as a concept sounds really fancy and such like that, but it's actually just marketing fluff. And really we should be using these medications with your healthcare team and various other resources that help you with lifestyle changes in management to find the dosage, the plan, and the thing that works for you,” he continues, adding that it’s “dicey” when “influencers and alternative clinicians who don't have any expertise with the actual medications or how to properly monitor individuals that are on these medications” start promoting their specific microdosing protocol or coaching program.

Consult with Your Doctor

Female doctor filling patient insurance information

Shutterstock

In conclusion, if you have been prescribed a weight loss drug, “you can skip the microdosing consultation with some alternative clinician. You just need to continue working with your healthcare team and provider in order to find the dose and such that works for you as well,” he says.

RELATED:20 Things to Avoid While on Ozempic

While They Might Lower Doses, It Needs to Be Up to an Expert

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugarShutterstock

“And yes, as a caveat, we may use lower doses or adjust things as someone gets to their maintenance weight,” he adds. “It might end up being a very low dose of one of these medications. But again, it should be done by clinicians that have the expertise and knowledge to properly monitor and dose adjust things for you.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Obese,Fat,Man,Preparing,Semaglutide, obese, drug, medication, weight, loss
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you considering taking Ozempic to lose weight? Suneel Dhand, MD, is a physician specializing in Internal Medicine and Metabolic Health who shares lots of weight loss tips and tricks on social media. In one viral video, he outlines why you should think twice about taking Ozempic, Wegovy, or any other GLP-1 weight loss drug to drop pounds. “There is a massive craze right now for ozempic for weight loss, and I want to share with you in this video big reasons why I personally would never use it for weight loss,” he says in the YouTube clip.


Ozempic Is Being “Dished Out Like Candy”

While he’s all for people taking Ozemic for type 2 diabetes, he’s more concerned about “the probably hundreds of thousands of people across America by now who are either using or thinking about using ozempic for weight loss,” he says. “They might be mildly overweight or obese, but they don't have diabetes. This is a craze. It is being dished out like candy right now, not only by doctors but also in med spas across the country.”

It’s Primarily a Problem in the US

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

“There is nowhere near enough oversight of this,” Dr. Dhand continues. “It hasn't been rolled out as widely across Europe, but in America, people can buy it pretty much anywhere. They can get their hands on it if there is enough supply.”

There Are Many Possible Side Effects

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

He explains that the drug belongs to a class of medications called GLP-1 agonists. “The chemical name is Semaglutide. It's also known as Wegovy. Many of you may be familiar with it. You may know somebody who's on this medication. Maybe you've been on it, or you are on it yourself. And I have seen so many side effects and adverse events myself, and these stories are widely available out there,” he says

There Is No Such Thing As a “Wonder Miracle” Drug

,Doctor,Hospital,medical, dr, happyShutterstock

“The reality is that when we see any type of craze in the field of medicine, the last hundred years teach us that it usually doesn't end well. There is no such thing as a Wonder Miracle drug, especially in the field of lifestyle medicine,” he says.

Here Is Why He “Wouldn’t Even Consider” Using It

“I am concerned about this and the way it is being dished out and being used by so many people, and I'm going to explain to you big reasons why I wouldn't use it myself for weight loss. I wouldn't even consider it,” he continues.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

The Question Isn’t Whether or Not It Works

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens and box. Ozempic is a medication for obesityShutterstock

“Let me first share this recent tweet of mine with you, which I recently put out. Ozempic works just like opioids and Vioxx works. The question is not whether it works or not. The question is the addiction, toxic side effects, and human misery that go with it,” he says. “Yes, of course, Ozempic works. Any powerful injection, which in this case is a weekly injection, stops people from eating, which reduces the urge to eat and, therefore, reduces the amount people take in their calorie intake. Of course, that's going to work to lose weight. Same way as taping somebody's mouth shut would work to reduce weight. The question is the drawbacks that come with it.”

1. Side Effects

woman clutching her stomach with her hands in discomfortShutterstock

The first issue is the side effects, he says. “Many people who start ozempic have to stop very quickly because of the disabling side effects. It is not the most pleasant drug, but it has gastrointestinal side effects, including nausea, abdominal pain, vomiting, diarrhea, and constipation. Remember, this medication essentially works by paralyzing the stomach so that you don't feel hungry and you don't want to consume food,” he explains.

There Could Also Be Long-Term Effects, he Says

Unrecognizable woman experiencing abdominal pain at home, young female touching her stomach while sitting on couch in living room, feeling discomfort in digestion, cropped shot, closeupShutterstock

“I also have some concerns over long-term effects on the pancreas and even concerns about long-lasting inflammation or even malignancy in the future,” he reveals. “It's very difficult to tell with a relatively new drug, which is being prescribed to a mass number of people. Remember, this is not only for diabetics. This is now being prescribed to potentially hundreds of thousands, maybe millions of people, and only time will tell what sort of effects a powerful weekly injection will have on people.”

RELATED: 20 Things to Avoid While on Ozempic

2. Muscle Loss

A woman rubbing her upper arm at the fitness gymShutterstock

“Number two, muscle loss as well as losing fat,” he continues. “Many people also lose muscle, and this is potentially a disaster on a metabolic level.”

Many People on the Drug Aren’t Working Out or Consuming Enough Protein

“I would hazard a guess that most people who are on ozempic are not regularly visiting the gym. They're not lifting weights. They probably aren't consuming enough protein. And when anybody loses muscle, this is a big problem because muscle is metabolically very active, and it plays an important role in many processes, including insulin sensitivity,” he says.

This Is Why People on Ozempic Oftentimes Look Gaunt

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityShutterstock

“Muscle loss is known as sarcopenia, and this is why when you look at many people, you may have seen the pictures online, people who've been on ozempic for a long time, they start to look quite gaunt,” he points out. “They don't look healthy because they've also lost muscle in addition to the fat.”

3. The Cost

Pharmacy,Drugstore:,Beautiful,Asian,Pharmacist,Uses,Checkout,Counter,Computer,,DoesShutterstock

His third reason is the cost. “This is a hugely expensive medication, thousands of dollars,” he says. “Many people do a course of ozempic for a few months, and they pay outta pocket. It is unlikely that insurance is going to cover the cost of these medications anytime soon. Maybe the medications will come down in cost over time, but I did hear a statistic recently that if everybody in America who is overweight or obese was prescribed ozempic and it was fully covered, that would amount to more than the GDP of the entire country. Several trillion dollars. Think about that.”

Many People Can’t Really Afford It

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named “ozempic”, is a diabetes medicine to improve blood sugarShutterstock

“People are paying out of pocket thousands of dollars for a course of ozempic, and it never ceases to amaze me because many of these people aren't the richest people. It was a stretch for them to afford it,” he says. Instead, he recommends investing the money in “real, wholesome food, even organic food, a personal trainer and a motivational coach who would talk to them every day,” saying it “would actually be far cheaper than the amount spent on ozempic.” He notes that while “it might sound like an easy option, an injection,” it isn’t sustainable, “because most people can't keep affording this medication over the long term.”

4. “Medical Mob” Situations End Up Backfiring

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.Shutterstock

Number four is his “own intuition” and “common sense,” he says. “When I look at this type of situation and consider the history of medicine over the last few decades when you have this mass movement, I call them the medical mob when they jump on board something, something which is obviously making a lot of money in the short term. It really does end up backfiring very badly indeed.”

In a Few Years, We Will See More “Side Effects”

I really want to have this conversation again in five years' time when we have more stories about people for whom it hasn't worked. When we can see more side effects and adverse events because of the very idea that you can medicate, you can inject millions of people, hundreds of millions of people, many adolescents, and children with a medication every single week to stop them from eating and not address the toxic food environment is absolutely ludicrous,” he says. “And my own belief system, the way I try to look at the world with logic, and also the fact that I am a huge fan of stoicism, tells me that this is a huge mistake. The mob, as usual, will realize that they were doing everything wrong once they think about this problem in a fundamentally correct way.:

5. There Are No Shortcuts in Health

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levelsShutterstock

“And number five, the basic rule that there are no shortcuts in health,” he points out. “I'm sorry to have to tell you that anyone who is under any illusion, our body is millions of years in the making. It cannot be tricked so easily without consequences. Our body is very smart indeed, when most people in the Western world, especially in the United States, are surrounded by a toxic food environment, and we completely neglect to ask ourselves, why do we need these medications?”

He Points Out That Generations Before Didn’t Experience Obesity Like This

Happy couple enjoy outdoor leisure activity together carrying and using a bike and laughing a lot. Love and friendship with mature man and woman in youthful lifestyle. Concept of joyful and excitementShutterstock

“Why did our grandparents and great-grandparents not need these medications?” he asks. “It is because we are surrounded by ridiculous food items, heavily processed, coming to us in packages. It is not natural. It is loaded with artificial ingredients, inflammatory ingredients, preservatives, fake sugars, and seed oils. People eat way too many carbs and sugars. There are a whole host of things that we are doing wrong now that we didn't do wrong a few decades ago, and that is the fundamental issue. Until we address that, until we change the culture, throw in more activity, more exercise as well, only that will save people.”

RELATED: 20 Possible Ozempic Side Effects

Ozempic Won’t “Save You”

Montreal, CA - 25 November 2023: Hand holding Ozempic semaglutide injection pen. Ozempic is a medication for obesityShutterstock

“I'm sorry to have to tell anybody out there. Ozempic is not going to save you. Most people who are using this for weight loss are not taking the right lifestyle approach, the one that will lead to sustained improvements and not being overweight or obese. That is a fact, and it is my duty as a doctor to be honest with people,” he says.

Most People Regain Weight After Stopping the Drug

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

“That is why when most people stop ozempic, they immediately regain the weight because you haven't fixed the upstream problem,” he says. “The fact that you are eating the wrong food every day, nothing will save you from that fact, no injection.”

Changing Lifestyle Habits Is Key

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

“It's in your best interest to really take a step back and look at your lifestyle habits. This isn't easy. It takes determination and motivation, but that is the only thing that is going to lead to improved health outcomes. And you are keeping those pounds off and being in the same shape as your grandparents and great-grandparents. For most of us, when we look back at pictures of our ancestors, they were in much better shape than the current generation. I mean, think about it on a logical level as well,” he says.

This Is an “Addiction” Issue

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024Shutterstock

“This is an addiction issue. It's an addiction to the wrong types of food and food corporations that make their products highly addictive. They have scientists, the same scientists who worked for big tobacco once to make cigarettes addictive, now work for food corporations, and they know what they are doing, creating these highly addictive fake foods,” he claims. “Would we deal with an addiction to alcohol the same way? Would we say, ‘Oh yes, you can keep on drinking, and we will give you an injection every week to lower the chances of you getting liver cirrhosis? Oh, you are a smoker. You smoke cigarettes, carry on smoking. We'll give you an injection, and maybe your risk of getting lung issues will be reduced.’ Absolutely not,” he says. “We would deal with the root cause, and we would say, you must stop drinking alcohol, and you must stop smoking if you have a problem. But we haven't reached the same level of enlightenment with ultra-processed foods and our toxic food environment.”

Eliminate Processed Food

Diet concept, unhappy asian young woman, girl refusing to eat Pizza in box at home, hand pushing away, deny junk or fast food, fighting to keep it from getting fat. Healthy nutrition of weight loss.Shutterstock

“The only way to really sustain weight loss and get healthy is to eliminate that terrible food from your life,” he claims. “70% of all calorie intake currently in the United States is ultra-processed foods. It's not far off in other Western countries, including the United Kingdom. But if we're serious about people being healthy, then that's what we should be focusing on.”

RELATED: What Happens to Your Body When You Stop Taking Ozempic

Go the Lifestyle Route

Group of young afro american and caucasian sporty people practicing yoga lesson lying in Dead Body pose, Savasana exercise, working out, resting after practice, indoor close up, studioShutterstock

“There are no shortcuts in health and wellbeing,” he reiterates. “So those are some reasons why I personally would never take Ozempic for weight loss. That would be my own decision. I would go the lifestyle route, and the truth is that well over 90% of people could do that as well.”

Make Your Own Decision

Doctor,,Patient,hospital,medical,healthShutterstock

“But I'm a great believer in healthcare freedom and autonomy. Everybody is free to make their own choices about what they want for their own health,” he says.

RELATED: 5 Proven Tips for Men Over 50 to Eliminate Stubborn Belly Fat

But, Taking a Drug Will Likely Backfire, He Claims

Valparaiso IN USA - March 21, 2024: Ozempic semaglutide injection pen and Rybelsus Semaglutide tablets close upShutterstock

“But I believe that this is going to backfire. Everybody who is overweight or obese and wants to deal with that wants to fix problem has to think very carefully about how they are going to do that. But do not say you are not warned,” he says. “You can weigh up the risks and benefits yourself and make the decision for yourself. But I repeat again, there are no miracle drugs out there, and your body cannot be tricked so easily.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Dr. Ahmet Ergin SugarMD
Copyright SugarMD/YouTube/Shutterstock
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

Fresh,Fruits,Nutrition,health,food.Shutterstock

Think 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

,Kale,Cabbage,leafy,greensShutterstock

Leafy 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

chicken fillet on a stone backgroundShutterstock

Dr. 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

Ozempic Insulin injection pen or insulin cartridge pen for diabetics. Medical equipment for diabetes parients. Copenhagen, Denmark - May 17, 2023.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

Curry sauce with chicken and rice in a plate, lime, tomatoes, spices and herbs on a light background, horizontal. Traditional Indian dish.Shutterstock

Dr. 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

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

According 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

Composition with nutritional supplement capsules and containers. Variety of drug pillsShutterstock

While 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

Doctor talking to patient in officeShutterstock

Success 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

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photoShutterstock

"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.

Courtney Kroner thecourtneyway
Copyright thecourtneyway/Instagram

Are you considering taking Ozempic? It seriously simplifies the weight loss process, one expert and devotee maintains. Courtney Kroner is a weight loss coach on a GLP-1 weight loss drug and dropping pounds fast. In a new post, she opens up about her journey, revealing a few of the weight loss habits that are in her past. “Things I’ll Never Do Again Now That I’m on a GLP-1,” she titled the post.

She Won’t Ignore Her Cravings

The first thing she would do? “Never ignore my cravings,” she says. “If I want a burger and have access to a burger, I’m eating the burger… with the bun 🍔😌 No more food guilt!”

She Will Never “Earn” or “Burn Off” Her Food

The second habit she is quitting? She will never “earn” or “burn off” her food. “I don’t punish myself for eating. My body now uses food for fuel the way it’s meant to, without me having to over-exert myself at the gym,” she writes.

She Won’t Force Herself to Eat When She Isn’t Hungry

“Never force myself to eat when I’m not hungry,” is the third thing she won’t do after going on a weight loss drug. “Gone are the days of eating to hit macros and calorie counts. Now, I actually listen to my body!” she says.

She Won’t Cut Out Specific Food Groups

Another thing she is “never” doing is “cutting out specific food groups ever again,” she maintains. “I used to think carbs were the enemy. They’re not—If your body can properly process them!”

She Won’t Waste Time on Fad Diets

And the fifth thing she won’t do? “Never waste time on fad diets,” she says. “No more yo-yo dieting. Sustainable weight loss is finally here!”

She Has Also Revealed Things She Wish She Knew Before Taking a GLP-1

In another post, she reveals what she wished she knew before she started taking a GLP-1. “Well first and foremost if I knew that I would lose 35 lbs as easily as I did in 4 months I would have started way sooner. Some other things I wish I knew,” she writes.

She Wished She Knew More About Online Providers

“I wish I knew more about online providers like who I partnered with. I was going to wait months thinking I had to go through my doctor for an appointment. Until I realized I could literally start the process online and get started immediately,” she says.

She Wished She Had Someone to Guide Her

“I wish I had someone like me to follow and guide me who already been through it all!” she continued. “All of the questions I had, the research I had to do, the unsure feelings. If I had a page like THIS to follow and get advice from it would have been so comforting!”

She Wished She Hadn’t Felt Bad About It

“I wouldn’t have felt so bad about it. When I first started I felt like I was giving up. But hindsight I was just beginning to become the person I am now which is 35 plus pounds lighter and happier,” she continued.

She Wished She Didn’t Worry About Macros

“I wish I knew not to worry if I wasn’t hitting my macro goals I once had,” she continues. “Those didn’t work for me then and sure as heck weren’t working for me on my glp-1. New set of rules now.”

She Wished She Knew She Wouldn’t Suffer From Binge Eating

“I wish I knew I would NO LONGER suffer from binge eating,” she added. “Once upon a time there was the night time after dinner where I had done so good all day, and the sugar cravings began. It became an uncontrollable night time routine that I could ONLY stop with a glp-1. IYKYK.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Meghan Garcia-Webb
Copyright Meghan Garcia-Webb/YouTube
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 considered quitting Ozempic because of nausea, fatigue, or other uncomfortable side effects? You're not alone. Many patients struggle during their first weeks or months on GLP-1 medications. Dr. Meghan Garcia-Webb, a Boston-based physician board-certified in Internal Medicine, Lifestyle Medicine, and Obesity Medicine, has guided hundreds of patients through their weight loss journeys. She shares four essential insights that could transform your experience and help you achieve the results you're looking for before you decide to stop your medication.

1: Know When to Seek Emergency Care

Your safety is the absolute priority when taking Ozempic or other GLP-1 medications. Dr. Meghan emphasizes that ruling out medical emergencies must come first when experiencing severe side effects. "Pancreatitis, gastroparesis, bowel obstruction, gallbladder issues, gallstones—there are a lot of serious medical issues that can happen with these medications," she explains to her patients. Though these complications are rare, they require immediate medical attention.

"The number one thing is you have to make sure that people are not having a medical emergency," Dr. Meghan stresses in her practice. "I have to make sure they're eating, drinking, having bowel movements, urinating, like all the basic functions are happening."

Before assuming Ozempic is causing your symptoms, Dr. Meghan recommends considering other possible causes. "I would hate to blame things on the medication when maybe they have the flu or maybe they had food poisoning," she tells patients. "I've definitely had patients who started a supplement and they feel terrible around the same time and they feel awful, but then they stop the supplement and they feel better."

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

2: Understand Your Side Effect Pattern

Tired woman after a workout in the gym locker room​Overdoing Pre-WorkoutShutterstock

Timing matters when it comes to Ozempic side effects. Dr. Meghan suggests tracking when your symptoms occur relative to your injection schedule. "Are you fatigued all the time, the whole week, or are you fatigued in the 24 to 48 hours after you take your injection?" she asks her patients.

Recognizing patterns helps manage expectations and plan your activities accordingly. "For some people it's like, it hits them on a particular day," Dr. Meghan explains. "They can kind of set their clock by it."

This awareness can make side effects more manageable. "If that's the case, sometimes that makes it a bit more manageable because then the patient knows what to expect," she tells them. "Actually I'm not tired all the time. I'm tired two days after I take my shot. And if I just plan around that, actually the rest of the week isn't so bad."

3: Prioritize Proper Nutrition

Wooden box filled fresh vegetables​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstock

Reduced appetite is common when starting Ozempic, but proper nutrition remains essential. "The goal is not to become malnourished on these medications," Dr. Meghan cautions all her patients.

For those whose appetite decreases significantly, she has specific recommendations. "I always have to make sure that they're eating. I don't want people having three bites of food and calling it a day," Dr. Meghan shares in her consultations. "If people's appetite is really reduced when they first start it, I'm definitely having them start a multivitamin if they can tolerate it."

Dr. Meghan sometimes suggests temporary solutions. "I don't love protein shakes, but sometimes this is a helpful place to add it in short term because it can be a little more easy for people to get their nutrients that way," she explains. "You just have to be a little flexible, especially in the beginning."

RELATED:20 Possible Ozempic Side Effects

4: Try These Medication Management Strategies

open the bathroom door, go to toilet​Sign 6: Digestive DistressShutterstock

Before quitting Ozempic, Dr. Meghan recommends several proven strategies that have helped many of her patients continue their treatment successfully. Some patients tell her about severe side effects that lead them to consider stopping. One patient reported, "I'm constantly constipated and throwing up. Please be very careful if you take these medications." Another experienced "bad shivers, not feeling great week two," and contemplated quitting.

A third patient shared that after seven months, they were still struggling significantly: "I've lost a lot of muscle and it's very devastating because it's difficult to do anything when you have zero energy and you're always nauseous. I'm down 40 pounds, but with the muscle loss, it's not worth it."

Dr. Meghan acknowledges these medications come with serious effects. "They are serious medications with serious side effects and are definitely not something to be taken lightly or casually," she emphasizes. "My heart goes out to you because we hear a lot about how great they are, but they are serious medications."

Add Supportive Medications

Woman has reflux acids at parkShutterstock

Anti-nausea medication and other treatments can make a significant difference for Ozempic users. "Is this a patient who's going to do well with some Zofran on hand, some anti-nausea medication?" Dr. Meghan considers when helping patients. "Is this a person that we should think about adding some medication for acid reflux? Is this a person that maybe needs some Imodium for diarrhea or a short-term laxative?"

She evaluates which "as needed" medications would really benefit each patient. For long-term use, she asks, "How often are you using them? How much of a burden is this for you?"

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Try a Slower Titration

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstock

Rushing to higher doses of Ozempic isn't always beneficial. "It's not a race," Dr. Meghan emphasizes to her patients. "I'm just going to keep somebody at the dose they're at or lower the dose. Just keep them there for a little while. Give their body a little bit more time to adjust, catch up, see where they're at."

This approach often yields results. "Maybe the side effects go away. And then maybe we try again, or maybe we just keep them at the lower dose," she explains. "Extending the time or bumping the dose down can be very helpful."

Consider Extended Intervals

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, loss​The Right Way to StopShutterstock

Spacing out Ozempic doses can provide relief while maintaining benefits. "Sometimes I'll have them just do the dose every 10 days instead of every week and see if that makes things a little bit easier in the short term as well," Dr. Meghan shares with patients experiencing significant side effects.

This simple adjustment gives the body more time between doses to recover from side effects while still providing some therapeutic benefits.

RELATED:20 Things to Avoid While on Ozempic

Switch Medications

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close up​Some People Want to Say the Drugs Are “Dangerous” and “Unnatural” and Are Marketing Their Own AlternativesShutterstock

Different GLP-1 medications may produce different side effect profiles for individual patients. "Sometimes I'll think about maybe changing them to a different GLP-1 medication," Dr. Meghan explains when Ozempic isn't working well.

This approach depends on practical factors. "This provided that their insurance will cover it, it's available. You know, all those logistical things, operational things are not a problem," she notes.

Dr. Meghan offers specific examples to her patients: "They're not doing well on Saxenda and maybe we should try Zepound or vice versa, or maybe we should try Wegovy instead of the Zepound."

When GLP-1 Medications Might Not Be Right for You

Overweight woman discussing test results with doctor in hospital​ The Importance of Medical SupportShutterstock

Sometimes, despite trying all four strategies, Ozempic or another GLP-1 medication simply isn't the right fit. "There are going to be those patients that I feel, they feel, we agree the medication is not a good fit for them for whatever reason," Dr. Meghan acknowledges.

This decision comes after thorough consideration. "They haven't been able to tolerate it. We've given it the amount of time that they can realistically give to it," she explains to patients. "Not all medication works well for everybody."

Dr. Meghan highlights this remains relatively uncommon. "That's going to be a very individual tailored discussion and decision," she explains. "Really, that's pretty rare on my end, but sometimes it's just not going to be a good fit. And that's okay. There are other options."

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

Talk to Your Doctor

Doctor talking to patient in office​Know When to Seek Professional HelpShutterstock

The most important step is consulting with your doctor. "That's a good time to really have a more in-depth discussion with your prescribing physician as well," Dr. Meghan advises.

Remember, your weight loss journey is unique, and finding the right approach for your body might take time. Consulting with qualified medical professionals ensures you're making informed decisions about your health and well-being.

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
​Stock Up on Groceries
Shutterstock
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.

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
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 and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

wooden spoon filled with black chia seeds and heart symbolShutterstock

Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
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 ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

Shutterstock

Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

Shutterstock

Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

Shutterstock

Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster