Ozempic: Why your nutrition still matters

blog gut health habits weight management

Ozempic has been gaining popularity as a weight-loss drug, in addition to being used to manage Type 2 Diabetes. Ozempic contains Semaglutide, which works by mimicking the naturally occurring hormone GLP-1. This hormone is naturally produced in response to the foods we eat and induces feelings of satiety, or feeling full, and hence reducing food intake [1]. These types of drugs, known as GLP-1 receptor agonists, are also known to delay gastric emptying which can help prevent overeating.

Why your eating habits still matter

For those who use Ozempic to lose weight, it’s still important to consolidate healthy eating habits! Ozempic isn’t a magical weight loss solution that will last forever, but it can be an excellent tool when combined with healthy eating and lifestyle habits. You can think of Ozempic like an insurance policy where it can assist you in losing weight, but it also provides you an opportunity to rethink your nutrition habits while utilising the benefits of a decreased appetite.  Especially since the supply of Ozempic fluctuates, it’s important to consolidate healthy habits to avoid or reduce weight regain when stopping the drug! Below are some tip to consider to help you establish healthy habits.

Healthy Eating Habits while on Ozempic

Consider your regular routine. What are your eating opportunities during the day? Establish an eating schedule that suits your regular routine to avoid going very long periods without eating. Planning your meals and snacks can help you make healthy choices and avoid going for quick nutrient-poor options as an alternative.

Are snacks needed? Do you need snacks between meals or are you choosing them out of habit? While your appetite is suppressed, consider if you need those snacks between meals. If so, choose satiating snack options that contain protein and/or fibre like Greek yoghurt and berries or veggie sticks with tzatziki.

Consider your portions. One way to help you manage your portion size is choosing smaller plates and bowls. It can also help to put leftovers away soon after cooking to avoid going for seconds.

Make balanced meals. The correct balance of foods on your plate can help you keep your portion size in check and help keep you fuller for longer. Building this habit is especially important for when you stop taking the drug and your appetite changes. Use the following portions as a guide: Fill ¼ of your plate with lean protein, another ¼ with a whole grain or starchy veg, and aim to make ½ of your plate salad or non-starchy veggies.

Practise mindful eating. With busy lifestyles, many of us tend to eat quickly which can lead to having larger portions than what we intend to have. While on Ozempic, practise slowing down while you eat and chewing your food well so that you can recognise once you feel satisfied and avoid overeating.

A Final Word

While Ozempic can be an excellent tool for weight loss, it’s also important to consolidate healthy eating habits to both optimise the effectiveness of the drug and to help you maintain weight loss in the long-term. Working with an Accredited Practising Dietitian can help you build healthy habits that suit your lifestyle!



[1] Singh G, Krauthamer M, Bjalme-Evans M. Wegovy (semaglutide): a new weight loss drug for chronic weight management. J Investig Med. 2022 Jan;70(1):5-13. doi: 10.1136/jim-2021-001952. Epub 2021 Oct 27. PMID: 34706925; PMCID: PMC8717485.

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