Worst: Highly Processed, Greasy, or Fried Foods

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        Nutritionist Reveals 5 Foods to Eat and 5 to Avoid for Weight Loss on Ozempic
    One RD reveals the best and worst foods for weight loss while on Ozempic
By Leah GrothMar 07, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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        3 Proven Tips to Lose Even More Pounds on GLP-1 Drugs
    
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By Leah GrothMar 07, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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        6 Foods to Eat on Ozempic and 4 to Avoid
    
        She Lost 55 Lbs on Ozempic: 5 Foods to Avoid
    
Are you on Ozempic and aren’t sure what to eat? There are foods you should consume on a GLP-1 medication and others to avoid, explains a nutritionist. Madison Reeder, RD, is Director of Clinical Operations at ModifyHealth, a wellness brand focused on tackling dietary challenges through meal plans, especially by nutritionists and other health experts. They even offer meals specifically for people taking weight loss drugs. “GLP-1 medications like Ozempic mimic a naturally occurring hormone that helps regulate blood sugar, slow gastric emptying, and reduce appetite. This makes them highly effective for weight management and blood sugar control, but it also means that food choices play a big role in how well they work and how comfortable you feel,” says Reeder. “Eating the right foods can help sustain energy, support digestion, and minimize common side effects like nausea, bloating, or sluggish digestion. On the other hand, certain foods can exacerbate discomfort or make it harder to get the most out of your treatment. With so much conflicting information, it can be difficult to know what foods to choose.” Here are her 5 best and 5 worst choices for patients on GLP-1 medications.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                Best: Lean Proteins
            
        ​16. TofuShutterstockProtein options like chicken, fish, tofu, eggs, and Greek yogurt “help preserve muscle mass, promote satiety, and stabilize blood sugar levels,” she says. “Leaner choices are also easier to digest while still providing essential nutrients.”

                Best: High-Fiber Foods
            
        I'm a Personal Trainer With a Flat Belly and Here's How to Get YoursShutterstock“Beans, lentils, chia seeds, berries, and whole grains support digestion and help maintain fullness, which is especially important as GLP-1 medications slow gastric emptying,” explains Reeder. “These foods also promote gut health and stable energy levels.”

                Best: Healthy Fats
            
        ​AvocadoShutterstock“Avocados, nuts, seeds, olive oil, and fatty fish provide essential nutrients for brain health and hormone balance while keeping you full. They also help with the absorption of fat-soluble vitamins,” she explains. 
RELATED: 20 Possible Ozempic Side Effects

                Best: Hydrating, Nutrient-Dense Foods
            
        5 Ways to Speed Up Your MetabolismShutterstock“Cucumbers, watermelon, broth-based soups, leafy greens, and citrus fruits help maintain hydration,” Reeder states. This is important “since appetite suppression on GLP-1s can sometimes lead to mild dehydration,” she says. “These foods also provide key vitamins and minerals.”

                Best: Easily Digestible, Small-Portion Carbohydrates
            
        ShutterstockEasy, digestible, small portions of carbs are also helpful. “Quinoa, sweet potatoes, oatmeal, bananas, and brown rice are complex, fiber-rich carbs that provide sustained energy without overwhelming digestion, which can be slowed by GLP-1 medications,” she says. 

                Worst: Highly Processed, Greasy, or Fried Foods
            
        ShutterstockHighly processed foods are not good for GLP-1 patients. “Fast food, chips, fried chicken, pizza, and heavy cream-based sauces can be harder to digest, worsening nausea and GI discomfort. They also tend to lack essential nutrients,” says Reeder. 
RELATED: What Happens to Your Body When You Stop Taking Ozempic

                Worst: Carbonated Beverages
            
        What Happens When You Quit Soda, According to a NutritionistShutterstock/KmpzzzShe also recommends staying away from carbonated beverages. “Soda, sparkling water, beer, energy drinks, and seltzers can cause bloating and discomfort, which is exacerbated by the slowed digestion that comes with GLP-1 medications,” she says. 

                Worst: Sugary Foods and Drinks
            
        ​10. High-Calorie Coffee DrinksShutterstockSugary foods and drinks are also a no-no. “Candy, pastries, sweetened coffee drinks, juice, and ice cream can spike and crash blood sugar levels, potentially leading to increased fatigue, cravings, and digestive distress,” explains Reeder. 
RELATED: 20 Things to Avoid While on Ozempic

                Worst: High-Fat, Heavy Dairy
            
        ShutterstockStay away from high-fat and heavy dairy products. “Creamy cheese, whole milk, ice cream, butter-heavy dishes, and fried cheese snacks can trigger nausea, bloating, and discomfort, especially when digestion is slowed,” she says. 

                Worst: Large Portions of Any Food
            
        ​Sign 2: Pain Under Right RibsShutterstockLarge portions of anything should be avoided. “Portion control is key! Eating too much at once—even of healthy foods—can lead to bloating, nausea, or feeling uncomfortably full for hours due to the slowed gastric emptying caused by GLP-1 medications,” she says. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.
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        5 Foods to Eat and 5 to Avoid on Ozempic
    
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By Leah GrothMar 07, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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Are you on Ozempic and aren’t sure what to eat? There are foods you should consume on a GLP-1 medication and others to avoid, explains a nutritionist. Madison Reeder, RD, is Director of Clinical Operations at ModifyHealth, a wellness brand focused on tackling dietary challenges through meal plans, especially by nutritionists and other health experts. They even offer meals specifically for people taking weight loss drugs. “GLP-1 medications like Ozempic mimic a naturally occurring hormone that helps regulate blood sugar, slow gastric emptying, and reduce appetite. This makes them highly effective for weight management and blood sugar control, but it also means that food choices play a big role in how well they work and how comfortable you feel,” says Reeder. “Eating the right foods can help sustain energy, support digestion, and minimize common side effects like nausea, bloating, or sluggish digestion. On the other hand, certain foods can exacerbate discomfort or make it harder to get the most out of your treatment. With so much conflicting information, it can be difficult to know what foods to choose.” Here are her 5 best and 5 worst choices for patients on GLP-1 medications.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                Best: Lean Proteins
            
        ​16. TofuShutterstockProtein options like chicken, fish, tofu, eggs, and Greek yogurt “help preserve muscle mass, promote satiety, and stabilize blood sugar levels,” she says. “Leaner choices are also easier to digest while still providing essential nutrients.”

                Best: High-Fiber Foods
            
        I'm a Personal Trainer With a Flat Belly and Here's How to Get YoursShutterstock“Beans, lentils, chia seeds, berries, and whole grains support digestion and help maintain fullness, which is especially important as GLP-1 medications slow gastric emptying,” explains Reeder. “These foods also promote gut health and stable energy levels.”

                Best: Healthy Fats
            
        ​AvocadoShutterstock“Avocados, nuts, seeds, olive oil, and fatty fish provide essential nutrients for brain health and hormone balance while keeping you full. They also help with the absorption of fat-soluble vitamins,” she explains. 
RELATED: 20 Possible Ozempic Side Effects

                Best: Hydrating, Nutrient-Dense Foods
            
        5 Ways to Speed Up Your MetabolismShutterstock“Cucumbers, watermelon, broth-based soups, leafy greens, and citrus fruits help maintain hydration,” Reeder states. This is important “since appetite suppression on GLP-1s can sometimes lead to mild dehydration,” she says. “These foods also provide key vitamins and minerals.”

                Best: Easily Digestible, Small-Portion Carbohydrates
            
        ShutterstockEasy, digestible, small portions of carbs are also helpful. “Quinoa, sweet potatoes, oatmeal, bananas, and brown rice are complex, fiber-rich carbs that provide sustained energy without overwhelming digestion, which can be slowed by GLP-1 medications,” she says. 

                Worst: Highly Processed, Greasy, or Fried Foods
            
        ShutterstockHighly processed foods are not good for GLP-1 patients. “Fast food, chips, fried chicken, pizza, and heavy cream-based sauces can be harder to digest, worsening nausea and GI discomfort. They also tend to lack essential nutrients,” says Reeder. 
RELATED: What Happens to Your Body When You Stop Taking Ozempic

                Worst: Carbonated Beverages
            
        What Happens When You Quit Soda, According to a NutritionistShutterstock/KmpzzzShe also recommends staying away from carbonated beverages. “Soda, sparkling water, beer, energy drinks, and seltzers can cause bloating and discomfort, which is exacerbated by the slowed digestion that comes with GLP-1 medications,” she says. 

                Worst: Sugary Foods and Drinks
            
        ​10. High-Calorie Coffee DrinksShutterstockSugary foods and drinks are also a no-no. “Candy, pastries, sweetened coffee drinks, juice, and ice cream can spike and crash blood sugar levels, potentially leading to increased fatigue, cravings, and digestive distress,” explains Reeder. 
RELATED: 20 Things to Avoid While on Ozempic

                Worst: High-Fat, Heavy Dairy
            
        ShutterstockStay away from high-fat and heavy dairy products. “Creamy cheese, whole milk, ice cream, butter-heavy dishes, and fried cheese snacks can trigger nausea, bloating, and discomfort, especially when digestion is slowed,” she says. 

                Worst: Large Portions of Any Food
            
        ​Sign 2: Pain Under Right RibsShutterstockLarge portions of anything should be avoided. “Portion control is key! Eating too much at once—even of healthy foods—can lead to bloating, nausea, or feeling uncomfortably full for hours due to the slowed gastric emptying caused by GLP-1 medications,” she says. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

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        5 Expert Tips to Keep Weight Off After Ozempic
    
        Copyright The GYN MD/YouTube
    
By Christopher RobackFeb 11, 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.
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You've done the hard work. You've taken the weight loss shots – whether it's semaglutide, Ozempic, or Mounjaro – and achieved your weight loss goals. But now comes the crucial part: keeping those pounds off for good. If you're wondering "what's next?" after your weight loss journey, you're not alone.
Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years. With her expertise in complete women's care, hormonal health, and weight management, she offers proven strategies to maintain your success. Read on to discover five essential tips that will help you maintain your weight loss achievements and embrace a healthier lifestyle.

                Prioritize Protein for Muscle Maintenance
            
        " Protein is absolutely crucial for maintaining weight loss," explains Dr. McCann. "Your muscles are your body's calorie-burning engines, and protein is what keeps them strong." She recommends consuming one gram of protein per pound of lean body mass. This isn't just about keeping weight off – it's about maintaining your metabolism and controlling hunger.
RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

                Choose Your Protein Sources Wisely
            
        ShutterstockNot all protein sources are created equal, Dr. McCann emphasizes. While you need adequate protein, it should come from lean sources. Women should aim for around 35-40 grams of fat daily for maintenance, while men should target 55-60 grams. Dr. McCann suggests avoiding high-fat protein sources like Atkins supplements, whole eggs, and excessive cheese or nuts unless you're following a ketogenic diet.

                Smart Protein Alternatives
            
        Shutterstock"There are plenty of protein-rich foods that won't sabotage your weight maintenance," Dr. McCann notes. She recommends:
Beef jerky for high protein with low fat
Fish, especially salmon, rich in omega-3s
Whey protein supplements
Fat-free Greek yogurt.

                Monitor Your Carbohydrate Intake
            
        ShutterstockWhile you don't necessarily need to follow a ketogenic diet, Dr. McCann advises careful carbohydrate monitoring. "Focus on low glycemic index carbs," she says. "These won't spike your blood sugar and trigger hunger like high-glycemic options do." She recommends keeping your carb intake at or below your daily protein intake.
RELATED: 20 Possible Ozempic Side Effects

                Understanding the Glycemic Index
            
        Shutterstock
The glycemic index measures how much a food raises blood sugar, Dr. McCann explains. High-glycemic foods can lead to energy crashes and increased hunger. Even seemingly healthy choices like oatmeal or cereal can cause this effect, which is why understanding and choosing low-glycemic options is crucial for weight maintenance.

                Eliminate Sugar, Especially in Drinks
            
        Shutterstock"One can of soda a day for a year will make you gain 15 pounds," Dr. McCann warns. She strongly advises eliminating all sugary drinks, including:
Sodas
Slushies
Sweetened coffee drinks
Any sugar-heavy beverages
Instead, try coffee with skim milk or a skinny latte for a protein-rich alternative that helps curb hunger.

                Exercise: The Non-Negotiable Factor[
            
        ShutterstockExercise isn't optional for long-term weight maintenance, but Dr. McCann assures it doesn't have to be overwhelming. "You don't need to spend hours at the gym," she says. "Even 20 minutes of high-intensity interval training (HIIT) can be effective for maintaining muscle mass and metabolism."
RELATED: What Happens to Your Body When You Stop Taking Ozempic

                Making Exercise Work for You
            
        ShutterstockIf you have physical limitations, Dr. McCann recommends consulting a specialist to develop an appropriate exercise plan. The goal is to find activities that build and maintain muscle mass while fitting into your lifestyle and physical capabilities.

                Creating Sustainable Habits
            
        ShutterstockSuccess in maintaining weight loss comes from combining all these elements into sustainable daily habits, Dr. McCann emphasizes. This means:
Consistently choosing lean proteins
Monitoring carbohydrate intake
Avoiding sugary drinks
Maintaining regular exercise
Making adjustments based on your body's response.
RELATED: 20 Things to Avoid While on Ozempic

                Monitoring and Adjusting
            
        Shutterstock
Dr. McCann recommends regular monitoring of your progress and making adjustments as needed. If you notice weight gain, reduce fat intake slightly. If you're maintaining well, you can be a bit more flexible while still following these core principles.
Remember, maintaining weight loss is a journey, not a destination. By following these evidence-based strategies from Dr. McCann, you can build a sustainable lifestyle that helps you maintain your weight loss success for the long term. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        10 Foods That Mimic Ozempic
    
        Copyright healthyourselfwithnat/Instagram
    
By Leah GrothFeb 24, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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Do you want to lose weight without going on a weight-loss drug? According to an expert, you should add a few foods to your diet. Natalie Mirasola is a fat loss coach who helps women lose weight and drop belly fat. In a new post, she discusses foods you can eat that mimic Ozempic. “10 foods that mimic Ozempic,” she writes, also explaining how the drug works. 

                First, Get More Fiber
            
View this post on Instagram
A post shared by Natalie Mirasola (@healthyourselfwithnat)
“Make sure you are aiming for 25-30g of fiber a day is essential,” says Mirasola. “GLP-1 medications have been getting a lot of attention for their ability to slow digestion, reduce hunger, and help with weight loss-but here’s the thing: fiber & protein does the same thing naturally! One of the biggest wins my clients experience on program with me is how much more satisfied they feel simply by hitting their fiber & protein goals each day.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                It Will Help You Stay Fuller Longer
            
        Shutterstock“Instead of constant cravings or feeling like they need to snack all the time, they’re fuller for longer, their digestion improves, and they have more stable energy levels throughout the day,” she continues. “Fiber helps slow the absorption of food, keeping blood sugar steady and naturally regulating appetite-just like GLP-1 medications aim to do. And the best part? It’s completely natural, no prescriptions needed!”

                GLP-1s Signal to the Brain You Are Full
            
        ​The Long-Term PerspectiveShutterstockShe explains “exactly what these GLP-1 meds like Ozempic actually do for you,” starting with controlling your appetite. “GLP-1 meds mimic the hormone glucagon, like peptide one, which signals to the brain that you're full. This reduces hunger and cravings leading to fewer calories consumed,” she says.

                They Also Delay Gastric Emptying
​Listen to Your BodyShutterstockThe second thing is does is delay gastric emptying. “They slow the emptying of food from the stomach, prolonging the feeling of fullness after meals,” she says.
RELATED: 20 Possible Ozempic Side Effects

                And Improve Insulin Sensitivity
            
        ShutterstockThe third thing they do is improve insulin sensitivity. “These medications help regulate blood sugar levels which can reduce energy storage as fat,” she says. “Did you know fiber does the same thing?”

                Chia Seeds
            
        ​Chia Seeds: The Ultimate Appetite ControllerShutterstockChia seeds offer 10 grams of fiber per two tablespoons. “Expands in the stomach, forming gel-like consistencies to slow digestion and promote satiety,” she says. 

                Oats
            
        ​Prebiotic Foods: OatsShutterstockThe second food that works like Ozempic? Oats, with four grams of fiber per cooked half cup. “High in soluble fiber,” she says. “Beta-glucan slows gastric emptying and stabilizes blood sugar.”

                Lentils
            
        ​6. Whole Grains and LegumesShutterstockLentils with 15 grams of fiber per cup, cooked, are next on the list. “High protein and fiber combination. Keeps you full and reduces appetite,” she says.
RELATED: What Happens to Your Body When You Stop Taking Ozempic

                Avocado
            
        ShutterstockNext up is a fruit, avocado, with 10 grams of fiber. “Healthy fats and fiber promote long-lasting fullness,” she says. 

                Berries
            
        ​BerriesShutterstockGrab a handful of berries! One cup offers eight grams of fiber. “Sweet, low-calorie option with high water content to curb cravings,” she says. 

                Flaxseed
            
        ​Prebiotic Foods: FlaxseedsShutterstockNext up is flaxseed. “Eight grams of fiber per two tablespoons,” she says. “Slows digestion and supports blood sugar control.”
RELATED: 20 Things to Avoid While on Ozempic

                Sweet Potatoes
            
        ​Sweet Potato BowlShutterstockSweet potatoes are an excellent weight-loss food, with four grams of fiber per medium potato with skin. “Complex carbs paired with fiber, prevent blood sugar spikes and crashes,” she says.

                Broccoli
            
        ShutterstockYou don’t want to skip broccoli when it comes to green veggies. “Five grams of fiber per cup of cooked broccoli,” she says. “Low-calorie nutrient-dense veggie that takes time to digest.”

                Beans
            
        ShutterstockNext up beans with 13 to 15 grams of fiber per cup. This could be black or kidney beans or chickpeas. “High fiber and resistant starch. Promote fullness and gut health,” she says.
RELATED: 5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

                Pears
            
        ShutterstockThe last food she recommends is a pear. With six grams of fiber per medium pair. “Natural sweetness. Helps reduce cravings while keeping you full,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Nutritionist Lost 55 Pounds on Ozempic
    
        Copyright glp1.weightloss/Instagram
    
By Leah GrothFeb 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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Do you think that Ozempic is a miracle drug? Losing weight on a GLP-1 is about more than just getting a jab. Merris Taylor is a GLP-1 Weight Loss Dietitian who lost 55 pounds, going from 206 to 151, on Ozempic. “GLP-1 medication is a fabulous tool for weight loss, but it isn’t enough by itself,” she writes. “You’ve got to pair your GLP-1 with habits that burn fat and build muscle to get the best results.” She then reveals the shifts she had to make to lose the maximum amount of weight on the drug. 

                Not Viewing Hunger as the Enemy
            
        ShutterstockThe first major shift she had to make? “No longer seeing hunger as the enemy - it’s not,” she says. “It’s your friend keeping you alive. Side note, hunger means your metabolism is firing on all cylinders.”
RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

                Hopping “On and Off” the Wagon
            
        ShutterstockThe next shift? Giving up on being “on of off” the wagon. “Step off the wagon once and for all. This all or nothing mindset keeps you feeling like a failure and feeling stuck,” she says. 

                Making Peace with Food
            
        ShutterstockShift three? Making peace with food. “Not seeing food as good or bad, and not removing every joy from your life for the sake of weight loss. But also being able to make sacrifices & balance where these foods fit in your weight loss regime,” she writes. 

                Not Being Obsessed with Fast Results
            
        ShutterstockThe next shift is getting over your obsession with fast results. “What is so much more important than seeing fast results? Consistency and longevity in your new habits. Ps. fast doesn’t necessarily mean sustainable,” she writes. 
RELATED: 20 Possible Ozempic Side Effects

                Not Letting the Scale Have a Hold on Your
            
        ShutterstockThe last shift? No longer letting the scale have a hold on you. “This is about so much more than the number on the scale. This journey is about being able to travel where you want without your size restricting you, playing with your kids at the park for hours, improving your health numbers so you can be around longer and with more quality of life. The scale is just a measure of progress, but there are so many other ways to view progress,” she writes. “Once you get past these mental hang-ups, your GLP-1 weight loss journey is going to feel a lot smoother and way less ‘heavy’.”

                In Another Post, She Tells Her Story
            
        ShutterstockIn another Instagram post, she elaborates on her weight loss journey. “What’s harder than losing weight? Losing weight while feeling like you can’t trust yourself around food,” she writes. “For years I thought I just needed more willpower. More tracking. More restriction. Then I started GLP-1 and thought the medication would be my magic solution.”

                These Were Game Changers
            
        ShutterstockShe goes onto reveal “what actually changed the game” was three things. The first? “Finding my sweet spot with dosing (spoiler: lower dose was better for me)” she said. “Learning to eat intentionally without obsessive tracking,” is number two. And third? “Building trust around food instead of feeling like I’m in a constant fight with it.”
RELATED: What Happens to Your Body When You Stop Taking Ozempic

                The Transformation Didn’t Happen Overnight
            
        Shutterstock“This transformation didn’t happen overnight. It took a year to lose 55 pounds, but for the first time in my life, it felt sustainable,” she said. “No more: Living in MyFitnessPal, pushing to higher doses when weight loss slowed, wondering if I was ‘broken,’ fighting my body every step of the way.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        5 Diet Mistakes on Ozempic
    
        Copyright medfreemaintenance/Instagram
    
By Leah GrothJan 16, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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Are you on Ozempic or another GLP-1 weight loss drug but aren’t making the progress you hoped for? You might be making a common diet mistake, one doctor claims. Aliza Olive, MD, co-founded Med Free Maintenance and is a GLP1 weight loss and taper-off nutrition expert. In a new social media post, she discusses ways you could be sabotaging weight loss while on a weight loss drug. “The 5 most common mistakes women on GLP-1 injections make with protein that are holding them back from losing body fat,” she writes. 

                Most Women on GLP-1s Are Making a Few Common Mistakes
            
        Shutterstock“Does hitting your daily protein goal feel like trying to climb a mountain ⛰️ … wearing flip-flops?” she asks. “You’re not alone. Most women on GLP-1s are making these 5 very fixable mistakes that are keeping them from reaching their protein potential. Let’s break it down.”

                Choosing Salad Over Steak
            
View this post on Instagram
A post shared by Kellie 🥼 Aliza 🥼| GLP1 Weight Loss & Taper Off Nutrition Experts (@medfreemaintenance)
The first mistake? “Choosing the salad over the steak,” she says. “Yes, greens are great, but they won’t help you preserve muscle or stay full like a protein-packed meal will.”
Here’s how to fix it, according to Dr. Olive. “Build your meals around a protein base (chicken, steak, fish, tofu) FIRST,” she says. 

                Eating Too Little at a Time
            
        ShutterstockThe second mistake? Eating too little at a time. “1-2 eggs or a single cup of yogurt isn’t cutting it, sis,” she says. To fix it, “Think bigger servings. Go for 5-6 oz of chicken instead of 3, or 2 cups of Greek yogurt instead of 1.”

                Trying to Get Protein From Too Many Sources
            
        Mistake three is trying to get protein from too many sources. “A little here, a little there… it adds up, but it’s WAY more work,” she says. The fix? “Stick with more of one source instead of juggling multiple.”

                Falling for “High Protein” Masketing
            
        ShutterstockAnother common mistake? Falling for “high protein” marketing. “Trail mix and peanut butter? They’re mostly fat. Just cause the label says high protein, just means it’s slightly higher than the alternative,” she says. “Read labels! Protein should be 30g+ per meal. Bonus: look for low sugar too.”

                Skipping Fiber with Protein
            
        ShutterstockThe final mistake is skipping fiber with your protein. “Fiber + protein = the ultimate hunger-crushing duo,” she says. “Pair high-protein meals with fiber-rich veggies or whole grains for maximum fullness and metabolism support.”

                More Protein Tips
            
        ShutterstockShe also offers a few protein tips. 
Aim for 0.8-1g of protein per pound of goal body weight.
Start small: try 100g/day and build from there.
Use simple swaps and easy hacks to hit your goals: rotisserie chicken, deli meat, Greek yogurt, jerky, or even a protein shake.

                Protein Is Fat-Burning Fuel
            
        Shutterstock“Think of protein as the fuel for your fat loss engine,” she adds. “Skip it, and you’ll stall out. Nail it, and you’ll cruise toward your goals with way less hunger, fatigue, or muscle loss.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
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        The Simple Walking Routine That Helped Me Lose 40 Pounds
    
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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.
Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

                Don’t Start Big
            
          @alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt  Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

                Walking After Meals
            
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Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

                Walking In the Morning
            
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Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

                Long Walk After Dinner
            
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Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

                Smaller Waist
            
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Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

                Using Technology
            
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Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

                10,000 Steps a Day
            
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No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”
💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.
Nutrition & Diet
        She Lost 30 Pounds While Eating These Popular Foods
    
        I Lost 30 Pounds While Eating These High-Protein Foods
    
        Copyright denisehamdan/TikTok
    
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.
Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in. 

                Breakfast
            
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“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

                Lunch
            
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“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

                Green Smoothie
            
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Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says. 

                Pre-Workout Snack
            
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“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

                OxyShred and Pre-Workout
            
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“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

                Protein Bar
            
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“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

                Dinner
            
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“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

                Dessert
            
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“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

                RDN Weighs in
            
        I'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 PoundsCopyright Tara Collingwood
“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

                Try Eating More Vegetables, Expert Says
            
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“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.
💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week
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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