Eating Well While Taking Ozempic: What You Need to Know

Why Weight Loss Is Hard

Weight is influenced by a lot of factors and making any change to it can be difficult. For some people, Ozempic can be a helpful medication, while others may not tolerate the side effects, such as nausea, constipation, or acid reflux.

Although it may work for some, it is not the only way to manage diabetes or weight. Everyone’s journey is different, even if celebrities make it look easy!

What Ozempic Does in the Body

Ozempic works by copying a natural hormone that the body already produces, called GLP-1.
Some of the ways it works are:

• Slows down how quickly food leaves your stomach
• Helps the body release insulin when blood glucose is high
• Reduces appetite, making you feel fuller quicker

The combination of these actions helps to control your blood glucose levels and may cause you to eat less throughout the day. However, if this is not done correctly it may result in you lacking important nutrients.

Important Foods to Remember

Any sort of weight loss is not just about consuming less energy; you still need enough nutrients to keep your body healthy. Here are some key food groups to remember:

1. Protein – Keep your muscles strong

Risk: With a smaller appetite, protein may be the first food type to be cut out as it keeps us feeling fuller for longer. Also, Ozempic can cause rapid weight loss which means you are losing not only fat but muscle. Muscle mass is very important, especially as we get older.

Why protein matters: Increased muscle mass will reduce insulin resistance, help your metabolism, keep you strong, protect against falls and preserve your independence as you age.

Sources: Lean meat, chicken, fish, eggs, dairy, tofu, beans, and lentils.

Tip: Include a protein food at every meal and choose high protein snacks like yoghurt, nuts and seeds.

2. Fibre – Keep your gut healthy

Risk: Ozempic may cause constipation because it slows down digestion. Also, if you are eating smaller portions this may limit your fruit and vegetable intake.

Why fibre matters: Fibre helps with regular bowel movements, keeps your gut healthy, reduces unhealthy (LDL) cholesterol, and helps to prevent blood glucose spiking after meals.

Sources: Vegetables, fruit, wholegrains, legumes, nuts and seeds.

Tip: Always choose high fibre, low glycaemic index  carbohydrate foods, and continue to prioritise eating 5 serves of vegetables and 2 serves of fruit each day.

3. Fluids – Keep Hydrated

Risk: Sometimes if we feel full, or have medication side effects like nausea, we can forget to drink enough fluid.

Why fluid matters: Dehydration can worsen constipation, put us at increased risks of infections and make blood glucose levels harder to manage.

Sources: Water is best, but tea, coffee, sparkling water, and even foods like soup or sugar free jelly all count.

Tip: Aim for at least 6 to 8 glasses of fluid per day, unless your doctor gives you different advice.

4. Vitamins and Minerals 

Risk: Eating less overall may reduce your intake of important nutrients like iron, calcium, and B-vitamins.

Why these vitamins matter: Calcium keeps our bones strong, iron is important for moving oxygen around the body and B-Vitamins are important to keep our energy levels up.

Calcium: milk, yoghurt, cheese, or calcium-fortified plant milks

Iron: lean red meat, fish and other meats, legumes, leafy greens

B-vitamins: wholegrains, legumes, meat, eggs

How to Build Balanced Meals

Think of your plate as a pie chart:

• ½ vegetables or salad – for fibre, vitamins, and minerals.
• ¼ protein – for muscle strength.
• ¼ low GI carbs (like basmati rice, wholegrain bread, rolled oats or pasta) for energy. You can see more examples of low GI carbs here.
• Add a small amount of healthy fats like olive oil, avocado, nuts or seeds – to support heart health.

Remember, eating balanced meals is important for everyone, regardless of the type of medication you are on. Physical activity, reducing stress, prioritising sleep and looking after your mental health all play important roles too.

Remember! Health is not just about your weight. It’s about energy, strength, and being able to do all the things that you enjoy.

Final Thoughts

Ozempic has grabbed the spotlight because of celebrity use, but that does not mean that it is right for everyone, only your doctor can decide that.

If you are taking it, or thinking about it, it is important to focus on nutrition. Eating enough protein, fibre, fluids, and a variety of vitamins and minerals will help to give you energy, manage blood glucose levels and keep your heart healthy.

Managing diabetes and weight is never easy, but you don’t have to do it alone. Talk to your doctor, dietitian, or diabetes educator—they can come up with a plan that works for you.

If you would like individualised advice, on your diabetes, weight management or general health, you can book an appointment with one of our diabetes nurse educators or accredited practicing dietitians here or by calling 1300 153 123.