A one-size-fits-all diet plan cannot be prescribed for people under Ozempic treatment for weight loss. Instead, it is important to work on a balanced diet with regular exercise while taking the medication to ensure fast and commendable results. It is essential to maintain a balanced diet, including vegetables, fresh fruits, whole grains, lean meat, and sufficient protein while taking Ozempic.
Ozempic’s active component imitates the GLP-1 hormone, which is in charge of delaying stomach emptying. It prolongs the feeling of fullness, reducing the calorie intake. Additionally, it suppresses the glucagon hormone, which might lower the appetite.
Even though Ozempic is not FDA-approved for weight loss, doctors can still prescribe it to their patients if certain requirements are met. However, Ozempic alone is not enough to attain a notable result.
Ozempic may also trigger side effects like nausea, vomiting, bloating, and other severe effects on certain food items. Therefore, it is important to prioritize food and lifestyle habits to achieve sustainable weight loss over the long term without compromising one’s health.
An Ozempic Diet Plan
A healthy Ozempic diet plan includes fresh fruits and vegetables, nuts, seeds, grains, meat, low-fat dairy products, and legumes. Reducing the intake of processed food is also important while on Ozempic medication. A balanced diet with proper amounts of fruits, vegetables, carbs, and proteins is essential.
Protein is crucial when taking Ozempic; it should be the main course at all meals and snacks. Each person will lose weight on Ozempic at a different rate, but some report losing weight quickly after starting the drug. To prevent muscle loss, a diet rich in high-quality protein, found in soy, eggs, seafood, dairy, and meat, should be consumed.
A calorie- or protein-deficient diet while on Ozempic can lead to lean body mass loss. Long-term muscle loss can have a detrimental effect on metabolic health, which can also make it harder to maintain weight loss. Even though there are no fixed recommendations for protein intake while on Ozempic, the 2020–2025 Dietary Guidelines for Americans suggest meeting a minimum of 0.8–1 g/kg body weight per day.
Best Foods To Have While On Ozempic Medication
Some food items need to be prioritized while taking Ozempic. In general, taking Ozempic helps if you have a healthy diet and cut down on meals high in sugar, calories, and bad fats. Some of the best foods to include in a properly balanced Ozempic diet include:
➡ Protein Foods
The most crucial food group for aiding in weight loss is protein. The body needs protein, an essential macronutrient, for several processes, including energy production, muscular growth, and tissue repair.
According to a 2017 study, a high-protein diet helps maintain muscle during weight loss. It is more likely that more weight will be lost from fat mass when muscle mass is maintained throughout weight loss. It is recommended to mix animal and vegetable protein sources. The rich protein sources include:
- Poultry
- Fish
- Greek yogurt
- Eggs
- Lean meat
- Cottage cheese
- Beans and legumes
- Tofu
➡ Non-starchy Vegetables
Non-starchy vegetables are one of the best food groups to add to a healthy diet. They are nutrient-rich foods with vitamins, minerals, antioxidants, and fiber while being low in calories. Non-starchy vegetables aid in weight loss by raising feelings of fullness without adding many calories. A few notable non-starchy vegetables include:
- Green leafy vegetables like spinach, arugula, etc.
- Broccoli
- Carrots
- Cauliflower
- Tomatoes
- Peppers
- Onions
- Asparagus
➡ Whole Grains
Compared to processed grains, whole grains are less processed. Most of the fiber and nutrients are usually removed from refined grains, such as white bread. Some fortified refined grains have these nutrients added back during processing. It is recommended to choose whole grain because of the additional processing.
Because they contain fiber, whole grains are complex carbohydrates that the body takes longer to process. According to research, whole grains promote intestinal health, healthy blood sugar levels, and weight loss. Whole-grain foods include:
- Barley
- Oats
- Whole wheat bread
- Quinoa
- Whole-grain pasta
- Whole-grain rice
➡ Fresh Fruits
Fruits are a good source of fiber, vitamins, minerals, and antioxidants. Just like non-starchy vegetables, fruits offer a variety of nutrients that are vital to health.
Over the years, fruits have been termed unhealthy due to their natural sugar content. However, a 2016 study discovered that eating fruits in a balanced diet promotes both healthy weight maintenance and weight loss. On the other hand, fruits or fruit juice that have been packed with additional sugar might not be beneficial. Both varieties have a higher sugar content, which could raise blood sugar levels.
The fiber content in the fruits creates a sense of fullness. Consuming fresh fruits, sugar-free fruits in cans, or sugar-free frozen fruits is best advised to maintain a healthy diet. Some of the fruits that can be included in the diet are:
- Apples
- Oranges
- Grapes
- Pears
- Watermelon
- Blueberries
- Pineapple
- Raspberries
- Strawberries
- Blackberries
Some people who take Ozempic have food allergies, usually related to meats. You don’t have to consume meat if you’re taking this medication because dairy can be a strong source of protein. Dairy products are high in calcium, and some studies have linked low calcium levels to increased body weight. Nuts and seeds like almonds, walnuts, and pecans and beans like black beans, chickpeas, pinto beans, etc. can also be included in a healthy Ozempic diet plan.
Conclusion
Even though a standard diet plan is not prescribed for people on Ozempic medication, it is essential to maintain a balanced diet incorporating proteins, carbs, nutrients, and calories. Avoiding processed foods and sugar levels will help to achieve better results in a limited time. Regular exercise and timely medical checkups will aid the weight loss journey.
