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Nutrition & Diet

5 Quick Protein Meals a Doctor Uses to “Drop Weight Fast” on Ozempic

These weight loss meals can be made super fast and boast lots of protein.

Leah Groth
By Leah GrothDec 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Kellie_Bader1
Copyright medfreemaintenance/Instagram
Leah Groth
By Leah GrothDec 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Are you on Ozempic and aren’t sure what to eat? Kellie Bader, PharmD, along with Aliza Olive, MD, is one-half of Med Free Maintenance, GLP-1 nutrition experts. In a new social media post, she discusses eating on Ozempic, revealing 5 under-500 under-500-calorie meals that she eats when she wants to drop weight fast. “When I need 30+ grams of protein and less than 500 calories per meal, here are five easy meals I make,” she writes across the Instagram video.

Eat More Protein to Burn Fat

She starts by addressing the importance of protein for weight loss. “You’ve probably heard: Eat more protein to lose more fat and keep lean muscle and to keep the weight off by decreasing hunger, cravings, and food noise,” she says in the post.

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

It Can Be Difficult to Coming Up with Protein-Packed Meals

Close up of young businessman eating rib steak on wooden tray at restaurant.Shutterstock

However, this is easier said than done, she acknowledges. “Does it seem like protein meals are time-consuming and take a lot of prep work? Do you just need a few meals so that you can hit your protein goals without a lot of effort? Are you tired of chicken breast and broccoli as your go-to protein meal?”

These 5 Meals Are Easy to Make and Packed with Protein

Set of natural food high in protein on grey background, top viewShutterstock

“I got you! When I first started paying attention to protein. I found it completely overwhelming. I was searching recipes constantly, and it felt like a part-time job!” she continued. She goes on to reveal five easy ideas “for those days where you just need something simple!” she writes.

An Easy Egg Meal

Organic,Egg,Texture,And,Background.,Raw,Chicken,Eggs.,Pile,OfShutterstock

Her first protein-packed meal is an easy breakfast. She pairs Just Crack an Egg protein scramble with 1 egg and 2 servings of egg beaters egg whites. The grand total is 30g protein, 370 calories.

A Chicken Salad in a Bag

Young woman eating a healthy salad after workout.Shutterstock/NDAB Creativity

The next meal is a throw together salad. She takes Real Good chicken tenders (5.5 oz) and places them upon ½ a Chopped salad kit. The total? 36g protein and 445 calories.

RELATED:20 Possible Ozempic Side Effects

Protein Yogurt Parfait

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

Kellie is one of the many weight loss experts and a fan of protein-packed Oikos Pro Greek yogurt. She recommends topping a cup with raspberries and ¼ cup protein granola for a nutritious snack or meal with 31g protein and 320 calories.

Steak and Potatoes

A grilled rib-eye beef steak seasoned with rosemary and accompanied by red wine, all set against a black background. The steak, perched on a fork,is garnished with rosemary and sprinkled with sea SaltShutterstock

Feeling like an easy steak dinner? One of her go-to's is a KC strip steak with baked potato, butter, and asparagus. It comes to a grand total of 30g of protein and 460 calories.

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

Turkey Roll Up and Chips

A view looking into a package of processed turkey deli meat slices.Shutterstock

Her last meal involves lunch meat. She uses 4 ounces of deli turkey and rolls it into a tortilla with laughing cow wedge and veggies. She also eats a side of Quest chips. The grand total comes to 43g of protein and 405 calories. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

5 Quick Protein Meals a Doctor Uses to “Drop Weight Fast” on Ozempic

Kellie_Bader1
Copyright medfreemaintenance/Instagram
Leah Groth
By Leah GrothDec 13, 2024
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? Kellie Bader, PharmD, along with Aliza Olive, MD, is one-half of Med Free Maintenance, GLP-1 nutrition experts. In a new social media post, she discusses eating on Ozempic, revealing 5 under-500 under-500-calorie meals that she eats when she wants to drop weight fast. “When I need 30+ grams of protein and less than 500 calories per meal, here are five easy meals I make,” she writes across the Instagram video.

Eat More Protein to Burn Fat

She starts by addressing the importance of protein for weight loss. “You’ve probably heard: Eat more protein to lose more fat and keep lean muscle and to keep the weight off by decreasing hunger, cravings, and food noise,” she says in the post.

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

It Can Be Difficult to Coming Up with Protein-Packed Meals

Close up of young businessman eating rib steak on wooden tray at restaurant.Shutterstock

However, this is easier said than done, she acknowledges. “Does it seem like protein meals are time-consuming and take a lot of prep work? Do you just need a few meals so that you can hit your protein goals without a lot of effort? Are you tired of chicken breast and broccoli as your go-to protein meal?”

These 5 Meals Are Easy to Make and Packed with Protein

Set of natural food high in protein on grey background, top viewShutterstock

“I got you! When I first started paying attention to protein. I found it completely overwhelming. I was searching recipes constantly, and it felt like a part-time job!” she continued. She goes on to reveal five easy ideas “for those days where you just need something simple!” she writes.

An Easy Egg Meal

Organic,Egg,Texture,And,Background.,Raw,Chicken,Eggs.,Pile,OfShutterstock

Her first protein-packed meal is an easy breakfast. She pairs Just Crack an Egg protein scramble with 1 egg and 2 servings of egg beaters egg whites. The grand total is 30g protein, 370 calories.

A Chicken Salad in a Bag

Young woman eating a healthy salad after workout.Shutterstock/NDAB Creativity

The next meal is a throw together salad. She takes Real Good chicken tenders (5.5 oz) and places them upon ½ a Chopped salad kit. The total? 36g protein and 445 calories.

RELATED:20 Possible Ozempic Side Effects

Protein Yogurt Parfait

Blueberry and raspberry parfaits in mason jars, scene on a rustic wood backgroundShutterstock

Kellie is one of the many weight loss experts and a fan of protein-packed Oikos Pro Greek yogurt. She recommends topping a cup with raspberries and ¼ cup protein granola for a nutritious snack or meal with 31g protein and 320 calories.

Steak and Potatoes

A grilled rib-eye beef steak seasoned with rosemary and accompanied by red wine, all set against a black background. The steak, perched on a fork,is garnished with rosemary and sprinkled with sea SaltShutterstock

Feeling like an easy steak dinner? One of her go-to's is a KC strip steak with baked potato, butter, and asparagus. It comes to a grand total of 30g of protein and 460 calories.

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

Turkey Roll Up and Chips

A view looking into a package of processed turkey deli meat slices.Shutterstock

Her last meal involves lunch meat. She uses 4 ounces of deli turkey and rolls it into a tortilla with laughing cow wedge and veggies. She also eats a side of Quest chips. The grand total comes to 43g of protein and 405 calories. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Ways to Lose Weight Faster on Ozempic

Aliza Olive, MD 2025 glp1enhanced
Copyright glp1enhanced/Instagram
Leah Suzanne
By Leah SuzanneMay 05, 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.

Are you on Ozempic or another GLP-1 and want to lose weight faster? “WARNING: Scrolling past the 7 W’s is a GLP-1 Mistake!” Aliza Olive, MD, a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys, writes in a new social media post. “You know that feeling when you’re doing all the things… but the scale’s moving slower than a sloth on NyQuil? Ever feel like you’re missing the secret sauce? Like, what’s the ONE thing keeping the scale from budging? So, you start searching for the one missing piece—maybe a secret supplement or that one viral hack… Except, real results don’t come from magic. The real results, that will last a lifetime, come from mastering The 7 W’s,” she claims. Here they are:

Weights

Weights, aka strength training, is a great way to lose weight faster on Ozempic. “Lift at least 2x per week. Muscle = faster metabolism = easier fat loss,” says Dr. Olive. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Whole Foods

Local market fresh vegetable, garden produce, clean eating and dieting concept

Shutterstock

Designing your diet around whole foods is also helpful. “Protein, fiber, and nutrients first (especially on GLP-1s)… but still room for the foods you love. Balance wins every time,” she writes.

Water

Woman pouring water from a jug into a glass

Shutterstock

Water and hydration are also essential. “Helps keep things… moving and keeps fake hunger at bay,” Dr. Olive explains. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walking

Couple walk along road at sunrise. Couple talking a walk on hillside road with bright sunlight., sun, sunset

Shutterstock

Dr. Olive also recommends walking 8- 10k steps daily. It helps with “digestion support + calorie burn without exhausting yourself,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of the American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Wake Up

Cheerful woman is waking up, bed, bedroom, sleep, sleeping,

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She also recommends waking up at a reasonable time. “Stop snoozing. The longer you lay there, the more excuses creep in. Just get up,” she says.

Wins

healthy beautiful young woman holding glass of water, drinking, morning, sunrise, sunset

Shutterstock

She also recommends focusing on wins. “Start your day with one small win (like water before coffee) and ride that momentum,” she says.

Weekends

Happy Romantic Middle Aged Couple Enjoying Beautiful Sunset Walk on the Beach. Travel Vacation Retirement Lifestyle Concept

Shutterstock

And, finally, don’t neglect yourself on weekends. “Not every weekend is special. If they all were, none of them would be. Find ways to enjoy yourself without feeling like Monday is a reset,” she says.

Bottom Line

Fitness woman celebrating fitness workout success and motivation towards the sea and sunset.

Shutterstock

The bottom line? Consistency and good habits will take you fat. “No gimmicks. No magic pills. Just small, powerful shifts that actually work,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

5 Foods to Eat and 5 to Avoid on Ozempic

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3 Proven Tips to Lose Even More Pounds on GLP-1 Drugs
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Leah Groth
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.
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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

Organic,Raw,Soy,Tofu​16. TofuShutterstock

Protein 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

Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.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

Organic,Avocado,For,A,Healthy,Vegetarian,Diet.​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

Young beautiful woman eating juicy watermelon on the beach.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

Girl eating banana on the beach against the backdrop of the hillShutterstock

Easy, 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

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, EatingShutterstock

Highly 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

Young woman looking at a glass of soft drink soda with ice in her hand.What Happens When You Quit Soda, According to a NutritionistShutterstock/Kmpzzz

She 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

Chiang Mai, Thailand : 22/07/2020 : A cup of Choco-choco Nutty Frappuccino in Starbucks coffee shop. This menu is new to Starbucks store in Asia for perfect summer.​10. High-Calorie Coffee DrinksShutterstock

Sugary 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

chocolate ice cream and cream with pieces of hazelnutShutterstock

Stay 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

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obese​Sign 2: Pain Under Right RibsShutterstock

Large 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 miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

5 Expert Tips to Keep Weight Off After Ozempic

Dr Jennifer McCann The GYN MD
Copyright The GYN MD/YouTube
Christopher Roback
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.
See Full Bio

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

Chicken egg supply in supermarket. Egg contains high protein and important for health.Shutterstock

Not 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

Portion of Beef Jerky on vintage wooden backgroundShutterstock

"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

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

While 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

Glycemic index. Information about grouping of products under their GI in notebook, fruits and vegetables on light green background, flat lay

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

Assorted Organic Craft Sodas with Cane SugarShutterstock

"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[

Woman doing a workout with dumbbells at the gymShutterstock

Exercise 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

Fit woman talking to her trainer at the gym.Shutterstock

If 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

,Plus,Size,Women,Jogging,Obesity,overweight,happy,celebrate,run,running,fatShutterstock

Success 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

Womans feet going on weighting scale at home

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 miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

3 Ways to Keep Weight Off After Stopping Ozempic

Dr_Eric_Berg30
Copyright Dr. Eric Berg DC/YouTube/Shutterstock
Christopher Roback
By Christopher RobackFeb 06, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

If you've achieved your weight goals with Ozempic, you might be wondering what comes next. The journey to maintaining your new weight can seem daunting, especially as you plan to stop the medication. But according to Dr. Eric Berg DC, a renowned expert in healthy ketosis and intermittent fasting, there's a science-backed approach to keeping the weight off.

As the director of Dr. Berg's Nutritionals and author of multiple Amazon bestsellers, Dr. Berg suggests a fundamental principle: "My whole philosophy has always been get healthy, then lose the weight versus lose weight and get healthy." With 13 million YouTube subscribers following his evidence-based strategies, he outlines three crucial methods for maintaining weight loss after GLP-1 medications.

Why Post-Ozempic Strategy Matters

"Ozempic is a GLP-1 agonist that mimics a certain hormone in your small intestine," Dr. Berg explains in his video. It works by increasing insulin to lower blood sugar, signaling fullness to your brain, and slowing down digestion. While these effects make weight loss easier, they can mask underlying challenges that need addressing for long-term success.

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

The Hidden Risk Most People Don't Know

Cropped shot of a young caucasian blonde woman grabbing skin on her upper arm with excess fat isolated on a white background. Pinching the loose and saggy muscles. Overweight, extra weight concept

Shutterstock

One significant concern Dr. Berg highlights is muscle loss: "A lot of people will end up losing a lot of muscle mass, sometimes up to 50% of their muscle mass while they're also losing body fat." This creates an unfavorable fat-to-muscle ratio that can complicate weight maintenance after stopping the medication.

Method 1 - Strategic Protein Intake

Raw Grass Fed Prime Rib Meat with Herbs and SpicesShutterstock

"You don't need necessarily protein. You need amino acids," Dr. Berg emphasizes. He recommends focusing on bioavailable protein sources like high-quality red meat, eggs, and fish. The minimum requirement is 0.8-1.5 grams of protein per kilogram of lean body mass, with careful attention to actual protein content versus food weight.

Understanding True Protein Content

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

Dr. Berg clarifies a common misconception about protein portions: "You got to realize like half that steak or more is water and other things." For example, one egg provides about seven grams of protein, making it essential to calculate your intake accurately for muscle preservation.

RELATED:20 Possible Ozempic Side Effects

Method 2 - Strategic Exercise

Concentrated woman lifting dumbbells in gymShutterstock

"Exercise is the greatest stimulus of muscle mass," states Dr. Berg. Combined with proper hormone balance, regular physical activity, particularly weight training, becomes crucial for maintaining muscle mass and metabolic health after stopping Ozempic.

The Hormone Factor

Blood,Sample,Tube,With,Abnormal,High,Cholesterol,Test,ResultShutterstock

Dr. Berg explains that cholesterol plays a vital role in hormone production: "The raw material to make all these hormones is cholesterol." This understanding helps inform dietary choices that support hormone balance and muscle preservation.

Method 3 - The Ketogenic Approach

Food recomended on low carb diet or ketogenic diet

Shutterstock

"The ketogenic diet is so important, especially if you're coming up on Zempik," Dr. Berg advises. This approach helps maintain low insulin levels while promoting natural appetite control. When combined with intermittent fasting, it creates a sustainable framework for weight maintenance.

Potential Challenges to Watch For

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Dr. Berg warns about various considerations, including gastroparesis, constipation, and other digestive issues that might persist after stopping the medication. Understanding these challenges helps in developing effective counter-strategies.

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

Putting It All Together

Woman Running In Countryside Wearing Earphones

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The three-method approach Dr. Berg recommends combines strategic protein intake, regular exercise (especially weight training), and a ketogenic diet with intermittent fasting. This comprehensive strategy addresses both the visible and hidden challenges of post-Ozempic weight maintenance.

Your Action Plan

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

By implementing these three methods - proper protein intake, strategic exercise, and a ketogenic approach - you're building a sustainable foundation for long-term success. As Dr. Berg emphasizes, the goal is to "get healthy, then lose the weight," creating lasting results that continue well after stopping Ozempic. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
Leah Suzanne
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

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

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

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

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

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

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

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
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

“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

“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

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

“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

“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

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

Dinner

“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

“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

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright 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

“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

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20 Things to Avoid While on Ozempic
Shutterstock
Leah Suzanne
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

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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

Too Much Alcohol

Happy young people cheering cocktail glasses together at beach party - Multi-ethnic friends enjoying happy hour sitting at bar table - Alcohol, drinks, friends​Pro TipsShutterstock

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

Be Mindful of Portions

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

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

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

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. 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

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

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

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

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

Watch Out For High Fiber

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

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

Junk Food

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

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

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

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

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