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What Happens to Your Body When You Stop Taking Ozempic

One health expert explains how to prevent some of the most unwanted side effects of weight loss drugs.

Leah Groth
By Leah GrothMay 03, 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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JJ Virgin
JJ Virgin/YouTube
Leah Groth
By Leah GrothMay 03, 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
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Weight loss drugs like Wegovy and Ozempic have successfully helped many people lose a ton of weight in a short period of time. However, there has been an issue that some have run into: When you stop getting the weekly injections, people are gaining back the weight. But according to JJ Virgin, triple-board certified health expert, Fitness Hall of Famer & 4x New York Times best-selling author, there are ways to prevent Ozempic weight regain. In a new YouTube video, the celebrity nutrition expert reveals exactly how to make weight loss drugs work for you – and how to sustain your weight loss.

1. There Are a Number of Side Effects of Weight Loss Drugs

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, lossShutterstock

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

Related: 5 Secrets to Success Before You Start Your Next Diet

2. However, You Can Avoid Them

“However, the last thing you want to do is lose a lot of precious metabolism, supporting muscle, or gain the weight right back when you go off of them,” she continues. And, “the drug costs a lot, and “these side effects are going to cost you way more than that in the long term.”

3. Anytime You Lose Weight on a Diet, You Will Lose Muscle Mass

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

4. Resistance Training Can Help Prevent It

,Fitness,Sporty,Female,Exercising,Pulldown,Personal,Trainer,exercise,gym,workoutShutterstock

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

Related: 13 Proven Workouts for Building a Powerful Chest

5. She Also Recommends Amping Up Protein Intake

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

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

6. Also, Increasing Fiber Helps

Brussels,Sprouts,Roasted,vegetableShutterstock

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

Related: #1 Weight Loss Food Mistakes You Are Making

7. Fruit, Good Fats, and Seeds Are Also Beneficial for Gut Health

Fresh,Fruits,Nutrition,health,food.Shutterstock

As you “start to taper off” the drugs, “your own gut can start to produce what it needs to produce to tell you that you are full,” she points out. She also recommends two servings of fruit, whole fats, “things like avocados, nuts, and seeds,” and greens and eating all meals “within a 10 to 12 hour window”

8. And, Hydrate

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

9. Take Supplements to Compensate for the Decrease in Calories

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

Related: I Lost 40 Pounds in 4 Months With These Simple Tricks

10. Bottom Line: Weight Training and Healthy Eat Can Help Mitigate Ozempic Side Effects

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While taking weight loss drugs like Ozempic may come with side effects – like gaining weight after you stop getting the injections – Virgin offers up a good argument that you can mitigate them by pairing healthy eating with regular strength training workouts.

💪🔥Body Booster: Anytime you lose weight – whether from dietary changes or taking a drug like Ozempic – along with fat loss you are going to lose muscle mass. This can result in rebound weight – unless you take steps to mitigate the weight gain.

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Thinking About Ozempic for Weight Loss? Read This First

Kaitlin Malthaner Health Coach Kait
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Leah Groth
By Leah GrothSep 03, 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
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Are you considering using Ozempic or another similar weight loss drug to help you achieve your goals? Health Coach Kaitlin Malthaner has a BSc in Nutrition and Exercise and is a certified health and nutrition coach specializing in blood sugar control and insulin resistance. In one of her viral YouTube videos, she explains everything you should know about Ozempic. “It's important to know the facts before you start Ozempic because while it is certainly an effective drug for weight loss, there are side effects and risks. And for a drug that's only been around since 2012, there's still a lot we don't know,” she says.

Here Is What Ozempic Is

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

“Ozempic is the brand name for the prescription drug—semaglutide, which is created to treat type 2 diabetes. Semaglutide is meant to be injected once a week into subcutaneous fat, which is the squishy fat we carry around our body. Now, like I said, it was originally created to treat type 2 diabetes because it's effective in lowering blood sugar. And one of the positive side effects of lowering high blood sugar is weight loss,” she explains. “Because of this, a lot of people who find it difficult to lose weight are turning to ozempic.”

It Increases Insulin Released From the Pancreas and Decreases Glucagon

“Semaglutide, which is the active ingredient in ozempic, increases the amount of insulin your pancreas releases and decreases the release of glucagon,” she continues. “Insulin and glucagon are hormones that counter each other. When we eat, insulin is released to take the excess sugar from our meal to the cells in our body that need it. And when we haven't eaten for a while, glucagon is released to stop blood sugar from dropping too low. So generally, when insulin is high, glucagon is low, and when glucagon is high, insulin is low.”

RELATED:20 Possible Ozempic Side Effects

It Also Slows Down How Quickly Food Is Processed and Affects the Hunger Center of the Brain

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

Semaglutide also slows down how quickly food is processed, she explains. “So any spikes in blood sugar are more gradual.” It also affects the hunger center in the brain, “reducing cravings and hunger in general,” she says. So, how does this play in with weight loss? “The main reason that it's so effective is because of the decrease in hunger and appetite; if it just increased insulin without doing anything else, this would only cause insulin resistance. And that's the other part of this. Most people who are prescribed this drug are already insulin resistant, and that is what is stopping them from losing weight.”

Side Effect 1: Muscle Loss

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However, there are some “not-so-pleasant side effects that you should be aware of because, unfortunately, it isn't a miracle drug,” she says. “The first one is muscle loss. So yes, ozempic is very effective for weight loss. And I say weight loss here because not all of the weight you lose is going to be from fat. In fact, Ozempic weight loss is often an equal mix of muscle and fat. This can actually leave you with a higher percentage of body fat relative to your muscles. And you might be thinking, okay, I don't care. As long as the scale is going down, that's all that matters. But losing muscle mass is not something to take lightly, especially as we age. We want to retain as much as we can in order to maintain good health. Muscle loss accelerates as we age, and by our later years, muscle mass becomes a crucial indicator of longevity. People with less muscle mass tend to live shorter lives, and there is a very strong correlation here,” she says. “Either way, if you do decide to go the ozempic route, it is so important to make sure that you're eating enough protein. This is going to help you hold onto your muscle mass. And like I said, this is even more important when you're taking Oozempic.”

RELATED:20 Things to Avoid While on Ozempic

Side Effect 2: Ozempic Face and Accelerated Aging

Tired woman looking her eye bags in the bathroom.Shutterstock

Number two is accelerated aging, “and this becomes particularly noticeable in the face,” she says. “Ozempic can lead to a loss in facial fat specifically, which unfortunately can cause your skin to sag. And dermatologists have become pretty good at spotting this.” This is why many people end up needing filler and Botox. “So yes, while you may be shedding weight rapidly, it's important to note that you might lose some from your face. And this can make you look older than you are again. There's going to be a trade-off to consider here.”

Side Effect 3: Kidney Disease

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Number three is kidney disease. “So now we're getting into some of the more serious side effects, although I would argue that muscle loss is pretty serious, the potential impact that Ozempic can have on your kidneys, even more so, there have been reports of ozempic causing new cases of kidney disease, worsening existing kidney conditions, and even leading to kidney failure in some individuals. So if you already have kidney issues, this is definitely something to consider or even if they run in your family,” she says.

RELATED:I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger

Side Effect 4: Blurry Vision

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Number four: blurred vision. “This is another side effect of ozempic that is actually pretty common. It's well documented, but it's not often talked about. And this can start even as soon as a few weeks after you start taking the medication. Some people who experience this find that their vision becomes so impaired they can no longer read signs or drive safely at night. Now, it's important to note that not everyone will experience this side effect, but it is important to know that for some people who do experience it, even when they stop taking ozempic, their vision does not return to how it was prior” she says.

Side Effect 5: Thyroid Cancer

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And finally, the fifth side effect to be aware of is thyroid cancer, “and this is one of the most concerning potential side effects,” she says. “Warnings about the risk of thyroid tumors and thyroid cancer are clearly listed on ozempic packaging, and these concerns stem from studies that have shown the drug causes cancer in animals. Now, it's important to note that we don't yet know how this translates to humans. As I mentioned at the start of this video, Ozempic Semaglutide has only been around since 2012, so we haven't been using it long enough for these side effects to play out fully in humans. However, if you have thyroid issues, this is definitely something you want to consider.”

RELATED:I Lost 32 Pounds of Fat and Inches Off My Waist With This Method

There Are Also Natural Ways to Stabilize Your Blood Sugar

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“The reason that ozempic is so effective is because it helps to control your appetite and ultimately helps to stabilize your blood sugar. And the good news here is that there are natural ways to mimic this without these side effects. By making a few small diet and lifestyle changes like starting your day with a high protein and high-fat breakfast, taking walks after your meals, and supplementing berberine, you can balance your blood sugar and make weight loss easier,” she reveals.

She Recommends Trying Berberine

“Berberine is a supplement that is extremely effective,” she says. “It's a natural compound that has been extensively studied and proven to lower blood sugar and improve insulin sensitivity, which can be a game changer for your health and your weight loss efforts,” she continues.”Like I said, it's been heavily researched and shown to be extremely effective, so it's worth giving it a try.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

My Wife and I Are Both Doctors — Here’s the Truth About Ozempic We Tell Our Patients

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Copyright Doctor Gary Linkov/YouTube
Leah Groth
By Leah GrothSep 29, 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
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Gary Linkov, MD, is double board-certified by the American Academy of Facial Plastic and Reconstructive Surgery and the American Board of Otolaryngology-Head & Neck Surgery. He happens to be married to Liz Grand, MD, a board-certified internal medicine physician. “Ozempic has been all over the news, and social media celebrities and many others have been using it, but of course, they don't admit to it,” he says, introducing his wife to “help me with this topic.” In the interview, she reveals everything you need to know about weight loss drugs.

What Is Ozempic?

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Dr. Grand explains that Ozempic is the brand name for a medicine called Semaglutide. “It's a once-weekly subcutaneous injectable medication, uh, meaning that the medicine gets injected into the skin, usually in the upper arm, the thigh, or the abdomen,” she says.

It’s Primarily Used to Treat Type 2 Diabetes

“It's primarily used to treat type two diabetes. That's what it was FDA approved for initially in 2017,” she continues. “Ozempic or semaglutide belongs to a class of medications called GLP-1 receptor agonists. GLP-1 is basically a hormone that's produced by the GI tract. And so the GLP one receptor agonists essentially work on these GLP-1 receptors.”

Where Are GLP-1 Receptor Located?

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“GLP-1 receptors are located throughout the body, but there are three main areas that we'll talk about today,” Dr. Grand continues. “The first is the pancreas which leads to the release of insulin. Insulin then promotes the absorption of glucose into tissues to be used for energy or to be used as a form of energy storage. And this ultimately causes a decrease in blood glucose levels. The second is the brain, which decreases appetite by reducing the feeling of hunger. And the third is the GI tract, which slows down the movement of food and thus makes us feel fuller.”

What Is the Correct Dosage and How Much Does It Cost?

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“In terms of dosing, we generally start with semaglutide at 0.25 milligrams weekly, and it can gradually be increased to a maximum of two milligrams as tolerated. The cost without insurance can be up to about $1,200 a month,” she says.

RELATED:12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications

Wegovy Is Another Form of Semaglutide

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

“There is another form of semaglutide called Wegovy, and this is basically semaglutide in a higher dose,” she says.“This is the medication that's actually FDA-approved for weight loss, but it is specifically approved for people either with obesity or who are overweight with at least one weight-related condition. These include conditions like high blood pressure, high cholesterol, and heart disease.”

Both Ozempic and Semaglutide Reduce Weight

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So, what is ozempic or semaglutide used for? “It was initially meant for the treatment of type two diabetes to help decrease blood sugar by augmenting the release of insulin. But people found that there was also this impact on weight loss, and it's been studied and it has been shown to reduce weight,” she says.

However, to Maintain the Weight Loss, You Might Have to Stay on Them

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

There is one major con about using drugs for weight loss. “They've also found that people generally need to stay on Ozempic in order to maintain the weight loss,” she says.

Risks and Side Effects

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“In terms of risks or side effects, the most common side effects that we typically see are nausea, vomiting, constipation, and sometimes diarrhea. We also see dizziness, increased heart rate, headaches, reflux, and even sometimes acute kidney injury, which is thought to be due to dehydration from all of the nausea and vomiting that ozempic can induce. It's also not recommended for people who have certain gastrointestinal tract diseases like inflammatory bowel disease, things like Crohn's disease or ulcerative colitis,” she says.

RELATED:20 Things to Avoid While on Ozempic

There Is Also a Cancer Risk

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“There's also a black box warning for a specific type of thyroid cancer,” she says.”This comes from studies that were done in rodent models that showed growth of the specific type of thyroid tumor. Acute pancreatitis, which is a condition where the pancreas becomes quite inflamed, has also been noted in this class of medications. And it's really important to note that pancreatitis can be severe and can be fatal. It's unclear what this mechanism is for this possible complication. It's also unclear whether or not this has any implications for pancreatic cancer in the long run. But regardless if you have a history of pancreatitis or if you develop pancreatitis while on the medication, you should stop it, and you should never take it again.”

Significant Weight Loss with the Drugs Can Change the Way Your Face Looks

Tired woman looking her eye bags in the bathroom.Shutterstock

“Significant weight loss with drugs like ozempic and Wegovy can change the way our faces look,” they add. “We have many fat compartments throughout our face, and these compartments are affected by anything that leads to weight loss such as bariatric surgery, such as just kinda natural weight loss with diet and exercise and or with drugs like Ozempic and Wegovy. As our weight drops, the fat in our face decreases as well. This could lead to areas appearing more hollow and gaunt, and also, our skin starting to droop. It may be that the faster the weight loss with these medications and the more significant the weight loss, the less the body has the ability to adapt and adjust, and that can lead to more sagging at a faster rate.”

Celebrities Have Been Using Ozempic

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She also explains how celebrities are involved in the Ozempic craze. “The cost of ozempic is about $1,200 per month for off-label use of ozempic as a weight loss drug. And that is a major expense for most people, but usually not a major expense for most celebrities,” she says. “And similar to the lack of transparency when it comes to plastic surgery for weight loss, there is a similar lack of transparency. For example, Kim Kardashian had to fit into that Marilyn Monroe dress for the MET Gala, and as many have surmised, including the New York Times, she may have taken Ozempic to drop weight quickly to try to fit into that dress.”

RELATED:20 Possible Ozempic Side Effects

Lose Weight Gradually

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“Remember that the safest way to lose weight is to do so gradually with these medications and with any other method as well. I'm anticipating that the popularity of facial filler, including fat transfer to the face, will increase because of medications such as ozempic,” she says.

Rising Demand for Lifting Procedures Due to Facial Fat Loss

“I also think that the incidence of lifting procedures such as brow lifts and facelifts will increase as well because, as we talked about previously, there's an increased sagging that occurs when the fat in our face declines,” he says. “We've been talking a lot about buccal fat removal on this channel and the risks of that procedure. And keep in mind that Ozempic is now introducing additional hollowing of the face. So if someone's had a buccal fat removal, then they go on Ozempic to lose further weight, now they're going to look even more hollowed out gaunt, and they may be looking to replace that lost volume.”

She Approves of Ozempic for People with Type 2 Diabetes

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Is Ozempic a good idea? “Certainly for people who have type two diabetes, yes,” she says. “I like the fact that, in general, it's not associated with hypoglycemia, which is when, uh, the blood sugar drops to a dangerously low level. This can be a very serious issue for people as they're trying to get their blood sugar under control for people who are obese or are overweight with conditions like high blood pressure, high cholesterol, heart disease, obstructive sleep apnea.”

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

Try and Focus on Self-Love

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“I would say you need to take a look at yourself in the mirror. And you know, the other issue I see with the increased use of ozempic for people who are just trying to lose that little bit of extra weight, it just speaks to this kind of viewpoint that, unfortunately, we as a society seem to have that our bodies, and I think in particular women's bodies, but certainly everyone's bodies are as well, we view our bodies as like a trend. Right now, it's going to look thin. But a few years ago, it was trendy to look voluptuous, but back in the nineties, it was also very in to look very skinny. I just think that we all need to learn to appreciate our bodies more, be kinder to our bodies, and maybe even just learn to love ourselves a little more,” she concludes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

What Happens to Your Body When You Stop Taking Ozempic

JJ Virgin
JJ Virgin/YouTube
Leah Groth
By Leah GrothMay 03, 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
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Weight loss drugs like Wegovy and Ozempic have successfully helped many people lose a ton of weight in a short period of time. However, there has been an issue that some have run into: When you stop getting the weekly injections, people are gaining back the weight. But according to JJ Virgin, triple-board certified health expert, Fitness Hall of Famer & 4x New York Times best-selling author, there are ways to prevent Ozempic weight regain. In a new YouTube video, the celebrity nutrition expert reveals exactly how to make weight loss drugs work for you – and how to sustain your weight loss.

1. There Are a Number of Side Effects of Weight Loss Drugs

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, lossShutterstock

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

Related: 5 Secrets to Success Before You Start Your Next Diet

2. However, You Can Avoid Them

“However, the last thing you want to do is lose a lot of precious metabolism, supporting muscle, or gain the weight right back when you go off of them,” she continues. And, “the drug costs a lot, and “these side effects are going to cost you way more than that in the long term.”

3. Anytime You Lose Weight on a Diet, You Will Lose Muscle Mass

shutterstock 2325600713Shutterstock

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

4. Resistance Training Can Help Prevent It

,Fitness,Sporty,Female,Exercising,Pulldown,Personal,Trainer,exercise,gym,workoutShutterstock

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

Related: 13 Proven Workouts for Building a Powerful Chest

5. She Also Recommends Amping Up Protein Intake

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

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

6. Also, Increasing Fiber Helps

Brussels,Sprouts,Roasted,vegetableShutterstock

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

Related: #1 Weight Loss Food Mistakes You Are Making

7. Fruit, Good Fats, and Seeds Are Also Beneficial for Gut Health

Fresh,Fruits,Nutrition,health,food.Shutterstock

As you “start to taper off” the drugs, “your own gut can start to produce what it needs to produce to tell you that you are full,” she points out. She also recommends two servings of fruit, whole fats, “things like avocados, nuts, and seeds,” and greens and eating all meals “within a 10 to 12 hour window”

8. And, Hydrate

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

9. Take Supplements to Compensate for the Decrease in Calories

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

Related: I Lost 40 Pounds in 4 Months With These Simple Tricks

10. Bottom Line: Weight Training and Healthy Eat Can Help Mitigate Ozempic Side Effects

Woman,,Balance,Weight,Scale,health,scalesShutterstock

While taking weight loss drugs like Ozempic may come with side effects – like gaining weight after you stop getting the injections – Virgin offers up a good argument that you can mitigate them by pairing healthy eating with regular strength training workouts.

💪🔥Body Booster: Anytime you lose weight – whether from dietary changes or taking a drug like Ozempic – along with fat loss you are going to lose muscle mass. This can result in rebound weight – unless you take steps to mitigate the weight gain.

Nutrition & Diet

14 Ways Your Body Reacts When You Stop Taking Ozempic

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Ferozan Mast
By Ferozan MastAug 26, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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FACT CHECKED BY Christopher Roback
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Nutritionist and diabetes health coach Mila (The Hangry Woman) is detailing her experiences with Ozempic and Trulicity—specifically, what happened when she stopped taking the drugs. Mila discontinued her use of the weight loss medication due to heart palpitations (yes, it’s one of the side effects of Ozempic) and went on insulin instead. What happened next was surprising even to Mila, who didn’t know quite what to expect. Here’s what she has to say about what happened when she stopped taking Ozempic.

Successful Weight Loss

Mila continued to lose weight after stopping Ozempic. “I actually ended up losing more weight off of Ozempic, which I was truly surprised about,” she says. “I stopped Ozempic in the middle of September, and from that point until right now, it's almost the last day of November. I've lost another 15 pounds. I don't need to go to Ozempic to continue my weight loss. And unlike what I suspected, I thought that I was going to just immediately gain all of the weight back because I thought that it was really the medicine that was helping me with the weight loss, but it truly lowered my appetite.”

Appetite Changes

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Ozempic may have changed Mila’s appetite long-term, as she no longer has out-of-control cravings. “I didn't start to get super hungry again,” she says. “I didn't get this crazy insatiable appetite like I had once had. And that surprised me also because going on insulin, I thought it's going to make me hungrier, it's going to make me gain weight. That's what happens to everybody going on insulin. And it actually hasn't. My appetite hasn't been this crazy insatiable. It's actually kind of stayed what it was with Ozempic.”

RELATED:20 Possible Ozempic Side Effects

Small Meals and Portion Control

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Mila continues to eat the smaller meals she had while taking Ozempic. “Because of the smaller meals that I was eating more frequently, and not just having big giant meals all the time for three meals a day, I was eating smaller meals because it was helping with nausea,” she says. “And so I've kind of continued that pattern, and I think that's also been really helpful because I cannot eat a lot per meal. I really have to structure it into smaller bites, smaller portions.”

Calories and Exercise For a Deficit

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Mila continued to stick to her calorie count and workout routine. “I'm still eating roughly the same amount of calories,” she says. “I'm tracking and eating about 1400 to 1500 a day. And then, along with exercise, there's also that deficit. I'm exercising like I was before, about three to four times a week. And so honestly, aside from the timing of the portions, my actual lifestyle hasn't changed much, but I'm still seeing the weight loss effects of it.”

She Has Carbs

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Mila doesn’t limit carbs these days. “I wouldn't say that I'm limiting my carbs at all because now that I'm taking insulin, I just correct for what I need,” she says. “So I'm probably right now eating about 40 grams of carbs or less per meal. That's a little higher than where I was before before I was 20 to 30. Now, I've allowed myself a little bit more because I can correct it. That doesn't necessarily mean more calories for me; it just means more carbohydrates and adjusting my insulin doses at that point.”

Better Relationship With Food

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Mila’s relationship with food has changed for the better. “I feel like I've gotten a lot happier in this process because I don't feel like I am using food restriction as a tool to manage my blood sugars as much anymore,” she says. “And I feel like I was doing that a lot before, and that was very hard for me, coming from a place where I have had disordered eating and I have lived that life of counting every little thing, and I still have to count it, I still have to understand how many carbs I'm eating, but with the correction factor and the ability to adjust, I feel like it's a lot healthier of a relationship with food.”

RELATED:20 Things to Avoid While on Ozempic

No Deprivation

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Mila doesn’t feel deprived of her diet anymore. “I am able to look at something and be like, here's the carb count for that. Here's how much insulin I need to take for it,” she says. “So I think that has changed the way I'm eating more healthily, instead of me feeling like I have to restrict food to make sure that my blood sugars are in line. So I am very happy with that switch. I'm very happy that the weight loss has continued, and I don't feel like I'm being deprived. That's one thing that I think has changed my quality of life a lot in these past two months, and it's just made me overall a happy person.”

No More Heart Palpitations

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Mila’s heart palpitations disappeared after she stopped taking Ozempic and Trulicity. “I had gotten over the nausea. I had gotten over the diarrhea and stomach issues and all of that stuff, but the one thing that just kept happening to me was the heart palpitations,” she says. “So I stopped after that, and probably within the two weeks that I stopped taking it, the heart palpitations were gone.”

Resting Heart Rate

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Mila’s resting heart rate went from 130 to an average rate after stopping the Ozempic. “I don't know if anybody has ever had that situation, but it was not a good time for me. And so I finally said I’m not doing it anymore. My heart rate had lowered to the lower 70s within those two weeks. And so resting my heart rate is usually anywhere from 75 to 80 beats per minute, which is absolutely normal. And I don't have those heart palpitations.”

Better Breathing

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Mila no longer has trouble with her breathing. “I don't wake up sweating in the middle of the night,” she says. “I don't wake up with shortness of breath. I'm able to sleep all the way through the night. I can exercise without being winded or just the things that I think for a 30-something-year-old person are very normal. I feel like my body has gotten way back to normal, which is helpful to me, and I feel like that's something that is just good overall.”

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

Stable Blood Sugar and Insulin Resistance

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Mila was thrilled to see her blood sugar was still stable after stopping Ozempic. “I think something else that was really important to me in terms of getting off of it was like, would my blood sugars stabilize?” she says. “And I think because we put insulin in place of Ozempic, my blood sugar still did stay stable. Like I said before, I think it’s in a better place now because I'm having more control with the insulin, and I'm not having nearly as much insulin resistance, which is also really good.”

Healthy and Happy

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Mila is in the best physical health of her life three months after stopping Ozempic. “Cholesterol numbers were fine, kidney function was fine, liver function was fine,” she says. “Everything was good. And so I think that that is really important. Also, I need to note that the weight thing for me is truly physical because everything else is okay.”

Working On Weight Loss

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Mila will continue working on her weight loss goals to look and feel her best. “It's not something I have to obsess about and not something I'm trying to obsess about. But it is something that's just on my mind overall. But I also wanted to shed some clarity on the fact that even taking Ozempic weight loss wasn't the goal. It was a bonus.”

RELATED:4 Best Exercises to Lose Flabby Arms

She Would Do It Again

Mila is still a big fan of Ozempic and, were it not for the side effects, says she would use it again. “If I could go back on Ozempic, I would, to be honest,” she says. “It is an easy injection. It's once a week. You don't have to think about it until the next week. It does a really good job of managing your blood sugars and all of that. But for me, it just did not agree with my body. And that is such a shame because it worked when I needed it to work. But I do feel like the after-effects of it, and I would say aftershocks are what I would call it, those things for me still made it worth it.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

11 Signs Ozempic Is Not for You

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Ferozan Mast
By Ferozan MastAug 25, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓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.

Type 2 diabetes drug Ozempic is clearly very effective as a weight-loss tool—but it may not work for everyone. As people respond differently to different drugs, side effects that barely register for one person may seem debilitating for another. Is it worth it? Some experts say the weight loss results are beneficial far beyond mere superficial reasons. "By treating obesity, you’re effectively potentially treating over 200 other obesity-related or weight-related diseases," Dr. Ania Jastreboff, an associate professor of medicine at the Yale School of Medicine who serves on the scientific advisory board of Novo Nordisk, tells NBC News.

“Given the wide use of these drugs, these adverse events, although rare, must be considered by patients who are contemplating using the drugs for weight loss because the risk-benefit calculus for this group might differ from that of those who use them for diabetes,” researcher Mohit Sodhi tells NBC News. If the negative side effects outweigh the efficacy of the medication, it might not seem worth it. Here are 11 signs Ozempic may not be for you.

Vision Problems

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Ozempic may negatively impact your eyesight. “It may seem strange that a drug made to help control diabetes could make your eyesight worse, but it’s something we’ve known about for a while,” saysRaj K Maturi, MD. “A large clinical study suggested that there is an association between blood sugar control and worsening of diabetic retinopathy.”

Ozempic Face

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“Ozempic face” is the term used to describe the effect of quick fat loss on facial appearance. “You may have heard about "Ozempic face" as a side effect of GLP-1 drugs, though the term is misleading because this can be a side effect of any GLP-1 drug or any other cause of rapid weight loss,” says Harvard Health. “If weight is lost in a more gradual way, these changes may not be as noticeable. It's the faster pace of weight loss that occurs with GLP-1 drugs that can make facial changes more obvious.”

Vomiting and Nausea

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Nausea and vomiting are among the more debilitating side effects of taking Ozempic. “Nausea can be managed by avoiding strong smells and eating crackers, mint, or ginger-based food or drinks about a half hour after taking a GLP-1 drug,” says Harvard Health. “Vomiting can be managed by staying well hydrated and having more frequent meals in smaller amounts.”

Gallbladder Warning

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In some rare cases, taking drugs such as Ozempic may cause gallbladder issues. “Given the wide use of these drugs, these adverse events, although rare, must be considered by patients who are contemplating using the drugs for weight loss because the risk-benefit calculus for this group might differ from that of those who use them for diabetes,” according to research published in the Journal of the American Medical Association.

Low Blood Sugar

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Taking Ozempic may cause hypoglycemia, which comes with its side effects. “Signs and symptoms of low blood sugar may include dizziness or lightheadedness, blurred vision, anxiety, irritability or mood changes, sweating, slurred speech, hunger, confusion or drowsiness, shakiness, weakness, headache, fast heartbeat, and feeling jittery” Ozempic makers warn.

GI Issues

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Some people experience unpleasant GI issues such as diarrhea and constipation. “Diarrhea can be managed by drinking plenty of water and avoiding dairy products and high-fiber foods until symptoms go away,” says Harvard Health. “Constipation can be managed by getting enough fiber in your diet and drinking plenty of water.”

RELATED: The Healthiest and Unhealthiest Ways to Cook Your Eggs

Pancreatitis

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Ozempic is linked to pancreatitis, so people at risk of the condition should be wary. “We generally do not use this class of medicines if someone has a history of pancreatitis,” Dr. Cecilia Low Wang tells UCHealth.

Kidney Issues

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“In people who have kidney problems, diarrhea, nausea, and vomiting may cause a loss of fluids (dehydration), which may cause kidney problems to get worse,” Ozempic makers warn. “It is important for you to drink fluids to help reduce your chance of dehydration.”

Adjust Your Dose

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Sometimes, the dose itself might be the problem. “About one in five people might stop because they are experiencing bad side effects,” Dr. Low Wang says. “I encourage some patients to stay at the lower dose level for a longer period of time to see if they can tolerate it better and still get some benefit from the medication. Or if they don’t tolerate this medication, we might try a different one.”

Address the Issue

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Taking Ozempic without addressing the cause of weight gain may undermine long-term weight loss. “There are lots of emotional and behavioral factors that contribute to health and eating patterns. Suppose you're not addressing those issues while taking a medication that's designed to help weight loss. In that case, you're really going to compromise the overall effectiveness of the medicine,” says Joseph Trunzo, PhD, Psychology professor and associate director of Bryant’s School of Health and Behavioral Sciences.

RELATED: 7 Things to Do When You Wake Up to Melt Fat

Weight Loss Plateau

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If you stop taking Ozempic, your weight may pile back on. “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.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

Coach Reveals 3 Habits to Lose 7 Lbs in 8 Weeks

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Leah Groth
By Leah GrothJan 30, 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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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose almost one pound weekly for 8 weeks? It’s doable, without having to make significant changes, according to one fitness pro. Lauren Simpson is a fitness trainer and influencer with over 1.8 million Instagram followers. In a new social media post, she reveals exactly how she is achieving her goal of losing 7 pounds in the next 8 weeks. “Here’s exactly what I’ll be doing,” she writes.

Get Into a Calorie Deficit

The first topic to tackle is nutrition. She plans on consuming 1,650 calories and 132g protein per day. “I definitely embraced the foods over the festive season, so I'm looking forward to tidying my diet up now. 80% whole foods/ 20% soul foods. Tracking my intake so I keep accountable & have more data to then be able to make changes,” she writes. “I’m excited to be entering my first structured calorie deficit phase since having a baby!”

Strength Train

Next, she will be doing strength training workouts. “Aiming for 3-5 days a week weights training. Mum life means being able to adjust & be okay that things aren’t going to be 100% to plan. May introduce cardio later…will see how my body responds,” she says.

Walk

And you will also find her walking. Her daily step goal is 6,000. However, many experts recommend 10,000 for weight loss. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of 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.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

She Lifts Heavy Weights

In an interview with Simply Shredded, Lauren revealed she is “passionate” about the gym. “That’s when I decided to dedicate more time to getting stronger and developing my overall physique and I made the switch from being a ‘cardio bunny’ to lifting heavy weights! During that time, I would go on social media to look at girls who competed in Fitness competitions,” she said.

She Does Minimal Cardio

“A workout routine focusing primarily on weight training with minimal to no cardio works best for me. My style of training is a cross between powerlifting and bodybuilding. I am an ectomorph body type and I find it quite hard to maintain muscle mass. Lifting heavy has really helped to stimulate my overall muscle growth, particularly with my lower body,” she added to the publication

She Counts Macros

Lauren elaborated on her diet to Simply Shredded. “I follow a blended approach between macros and clean eating,” says Lauren. “I know my exact macros and I have a clean meal plan to hit these macros. When planning my meals, I also keep things like nutrient timing in mind too especially around my workouts.”

Here Is What She Eats in a Day

Here is what Lauren eats in a day

  • Meal 1: 5 ounces Egg Whites, 3 ounces Oats and 1 tablespoon Honey
  • Meal 2: 1 scoop Protein and 1 cup Blueberries
  • Meal 3: 3 ½ ounces Barramundi and 9 ounces Sweet Potato
  • Meal 4: 2 ½ ounces Chicken Breast, 5 ounces Mixed Vegetables and 1 ½ ounces Walnuts
  • Meal 5: 3 ½ ounces Turkey Mince, 3 ½ ounces Pumpkin, ¼ cup Baby Spinach Leaves and 2 ounces Avocado
  • Meal 6: 1 scoop Protein and ¼ cup Almonds.

She Keeps No Sweets in the House

“Sushi and sweet potato fries are my current obsession! I often crave sweet things, so to handle those cravings, I simply do not keep any sweets in the house! (Laughs) I remove all temptations and I save the sweets for when I go out on a ‘cheat night,’” says Lauren. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Signs Your Body Needs More Protein

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Christopher Roback
By Christopher RobackJan 29, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓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 experiencing unexplained fatigue, brittle nails, or slow-healing wounds? Your body might be waving red flags about protein deficiency. Dr. Jin W. Sung, a prominent health expert with nearly 500,000 YouTube subscribers, reveals seven critical signs that could indicate you're not getting enough protein. Understanding these signals could be the key to unlocking better health, stronger immunity, and improved overall wellness. Read on to discover if your body is trying to tell you something important.

The Hidden Language of Protein Deficiency: 7 Warning Signs

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"Most people don't realize how many different ways their body signals protein deficiency," says Dr. Sung. These seven key signs can help you identify if you're getting enough protein in your diet. Pay attention if you experience any of these symptoms, especially in combination.

Sign #1: Struggling to Build or Maintain Muscle

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"Muscle loss or inability to gain muscle despite working out is a major red flag," warns Dr. Sung. If you're hitting the gym regularly but not seeing results, or noticing muscle weakness despite regular activity, your protein intake might be insufficient. For optimal muscle health, Dr. Sung recommends 1.2 to 1.4 grams of protein per kilogram of body weight daily, with athletes needing up to 2 grams per kilogram.

Sign #2: Brittle Hair and Weak Nails

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Notice your hair breaking easily or nails becoming increasingly brittle? Dr. Sung explains that these changes often signal protein deficiency, as hair and nails are primarily made of protein. Regular monitoring of your protein intake is crucial for maintaining strong, healthy hair and nails.

Sign #3: Slow-Healing Wounds

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"When you get a cut and it doesn't heal well or in the expected time frame, that's a clear sign," Dr. Sung notes. Protein plays a crucial role in tissue repair and wound healing. If small cuts or bruises take longer than usual to heal, your body might need more protein to support its repair processes.

Sign #4: Weakened Immune System

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"These people will be more prone to infection or become currently sick," Dr. Sung explains about protein-deficient individuals. If you're catching every cold that comes around or infections seem to linger, your immune system might be struggling due to inadequate protein intake.

Sign #5: Sleep Issues and Mood Changes

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Experiencing anxiety, depression, or insomnia? According to Dr. Sung, these could be unexpected signs of protein deficiency. Studies show that protein is essential for producing neurotransmitters that regulate mood and sleep patterns.

Sign #6: Bone Health Concerns

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"People don't realize it's not just calcium and minerals in the bone. There's protein amino acids too," Dr. Sung emphasizes. If you're concerned about bone density or have been diagnosed with osteoporosis, increasing your protein intake might be crucial for maintaining bone health.

Sign #7: Constant Hunger and Cravings

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While not directly quoted by Dr. Sung, research shows that inadequate protein intake can lead to increased hunger and cravings. Dr. Sung's recommended protein intake of 1.2 to 1.4 grams per kilogram of body weight can help maintain satiety and reduce unnecessary snacking.

Understanding Your Protein Needs

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Dr. Sung breaks down the numbers clearly: "A 150-pound person needs at least 81.6 to 95.2 grams of protein per day for optimal health." For those with health challenges, he recommends increasing intake to 1.6 grams per kilogram of body weight, while athletes might need up to 2 grams per kilogram.

How to Check for Protein Deficiency

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"Simple tests like CBC with CHE can show you if you have protein deficiencies," explains Dr. Sung. Key markers include BUN (should be 10-16), globulin (2.4-2.8), and hemoglobin levels. If you're experiencing any of the seven signs, consider asking your healthcare provider about these tests.

Solutions for Better Protein Absorption

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Dr. Sung emphasizes that it's not just about eating more protein – it's about proper absorption too. "If you have hypochlorhydria or low stomach acid issues, you definitely want to increase hydrochloric acid along with some digestive enzymes to break down your protein appropriately," he advises. Consider protein-rich diets like ketogenic, paleo, or carefully planned vegetarian diets, depending on your specific needs and restrictions. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 High Protein Breakfasts to Shed Fat

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Copyright keithozment_fitcoaching/Instagram
Leah Groth
By Leah GrothJan 29, 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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Do you want to lose weight but aren’t sure what to eat for breakfast? Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new social media post, he unveils a handful of breakfast ideas to jumpstart your weight loss. “5 high protein breakfast ideas to eat when you want to shed fat & build muscle,” he writes on Instagram. “🔥MELT BODY FAT🔥These are some of my favorite breakfast options I use to shed body fat and build muscle!” he continues. “When it comes to losing weight and building muscle, it’s crucial you are in an efficient calorie deficit and consuming adequate protein.”

Greek Yogurt Cereal Bowl

Ingredients:

  • 300-400g nonfat Greek yogurt (FAGE brand)
  • 1/4 cup berries
  • 1 cup Premier or Ghost protein cereal.

Macros:

  • Calories: ~400
  • Protein: ~50g
  • Carbs: ~30g
  • Fat: ~5g.

Egg & Cheese McMuffin

Ingredients:

  • 1 Thomas English muffin
  • 1 whole egg + 2 egg whites
  • 1 slice fat-free cheese
  • Optional: 1-3 slices of Canadian bacon

Macros:

  • Calories: ~350-400
  • Protein: ~35-40g
  • Carbs: ~30g
  • Fat: ~10g.

Avocado Toast and Berries with Honey

Ingredients:

  • 1 slice high-protein bread @dohjoybread
  • 1/4 avocado
  • 3 large egg whites + 1 whole egg.
  • 1/4 cup mixed berries
  • 1 tsp honey

Macros:

  • Calories: ~400
  • Protein: ~35g
  • Carbs: ~27g
  • Fat: ~14g.

Breakfast Smoothie

Ingredients:

• 1 scoop of whey protein

• 1/2 cup Greek yogurt

• 1/2 frozen banana

• 1 tbsp peanut butter

• 1/2 cup unsweetened almond or Fairlife milk

Macros:

• Calories: ~400

• Protein: ~40g

• Carbs: ~22g

• Fat: ~12g.

Overnight Oats

Ingredients:

  • 1/2 cup rolled oats
  • 1 scoop whey protein
  • 1/2 cup unsweetened almond milk
  • 1 tbsp peanut butter
  • 1/4 cup Greek yogurt

Macros:

  • • Calories: ~450
  • • Protein: ~39g
  • • Carbs: ~33g
  • • Fat: ~10g.

He Recommends the 40-30-20 Method, First Starting Your Day with 40 Grams Protein

In another post, he touts the benefits of the 40-30-20 Method. “Start your day with 40g of protein. A breakfast smoothie with protein powder, berries, and almond milk or overnight oats with Greek yogurt and protein powder are great options,” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Next, Walk for 30 Minutes

“Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss,” he says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of 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.

Finally, Lift Weights for 20 Minutes

“Dedicate 20 minutes to weightlifting 3-4 days a week,” he adds. 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.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Here Is the Workout Split He Recommends

He goes on to reveal a simple 4-day split:

Day 1: Upper Body Push

  1. • Push-Ups or Chest Press (3x12)
  2. • Dumbbell Shoulder Press (3x10-12)
  3. • Tricep Dips or Overhead Extensions (3x12)

Day 2: Lower Body

  1. • Goblet Squats (3x12)
  2. • Romanian Deadlifts (3x10-12)
  3. • Glute Bridges or Step-Ups (3x12/leg)

Day 3: Upper Body Pull

  1. • Bent-Over Rows (3x12)
  2. • Pull-Ups or Lat Pulldown (3x10-12)
  3. • Bicep Curls (3x12)

Day 4: Full Body + Core

  1. • Deadlifts (3x12)
  2. • Dumbbell Clean and Press (3x10)
  3. • Plank Holds (3x30-60 sec).

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