When taking Ozempic (semaglutide), a medication prescribed for managing type 2 diabetes and sometimes used for weight loss, there are no specific foods that are off limits.
But ultimately, to make the most of the weight loss and ensure you have a sustainable, healthy diet in the long term, the following suggestions might be useful:
Things to increase...
1. High-fibre foods
Fibre slows down digestion, which complements Ozempic's effect of slowing stomach emptying. This can help keep you fuller for longer and avoid spikes in blood sugar.
High-fibre foods include vegetables (like leafy greens, carrots and broccoli), fruits (such as apples, berries and oranges) and whole grains like oats.
2. Lean proteins
Protein can also help stabilise blood sugar. Include lean proteins like chicken, fish and plant-based proteins, such as lentils and tofu, in your meals.
3. Healthy fats
Fats, like those in avocados, nuts, seeds and olive oil provide sustained energy and help with blood sugar control without causing spikes.
4. Low-glycemic foods
Foods with a low glycemic index, such as sweet potatoes and non-starchy vegetables, can also help to avoid sudden blood sugar rises.
Things to reduce...
1. Sugary things
Candy, pastries, soda and other sugary foods cause blood sugar spikes and can contribute to nausea and other digestive issues, which are common side effects of Ozempic.
2. Processed and fried foods
These are usually high in unhealthy fats, salt and preservatives. These can worsen nausea and may interfere with blood sugar control.
3. Spicy foods
As Ozempic reduces stomach emptying, it can make you feel a bit nauseous. Fatty, greasy and spicy foods can also upset your stomach, and might make these side effects worse.
4. Alcohol
Sometimes people find their alcohol tolerance has decreased when taking Ozempic, so it might be worth drinking more cautiously.
In any case, alcohol has a fair few calories, which won't be helpful to overall weight loss.
This article is an answer to the question (asked by Jamil Pierce, Surrey) 'What are the best and worst foods to eat on Ozempic?'
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