Healthy eating is an important part of any weight loss journey. When taking any GLP-1 weight loss medication, including Ozempic, it’s important to understand the best dietary choices to make to support your weight loss journey with us here at Levity. Here’s your guide on which foods to eat – and avoid – while taking Ozempic.
Ozempic is a popular weight loss prescription treatment. A once-weekly injection, its active ingredient (semaglutide) has been clinically proven to reduce body weight by up to 7% after a year. [1] It belongs to a class of drugs called glucagon-like peptide-1 (GLP-1) receptor agonists.
When we eat, GLP-1 is released from the intestines and activates receptors in the pancreas, brain, and stomach. This process helps regulate blood sugar levels, slows gastric emptying and acts in the brain to reduce hunger and increase feelings of satiety. [2] GLP-1 receptor agonists like Ozempic mimic this process and have a longer half life (it effects on the body last longer) – so can be used to both treat people with type-2 diabetes and as a method of weight loss management. [3]
Here at Levity, we take a holistic approach to weight management and know that medication is just one piece of the puzzle.
As well as reducing appetite and promoting a feeling of fullness, Ozempic slows down stomach emptying, which will impact how much food you’ll want to eat. In addition to eating less, the types of food that you will eat will become important to avoid undermining your weight loss efforts or counteracting the appetite-management benefits of your medication.
There are many different foods we recommend to eat (and avoid) during your Ozempic treatment. As well as the guidance below, choosing Levity as your weight loss healthcare provider means access to our health coaching service is included in the monthly cost of your medication. As is unlimited access to our US-based clinical team.
With medication like Ozempic, adverse effects like nausea, vomiting and diarrhea tend to reduce as the body adjusts to treatment. However, our clinical experts can suggest some food choices to help relieve symptoms of the most common side effects. For those experiencing nausea, we recommend having crackers, apples, mint and ginger-based drinks half an hour after taking your Ozempic medication. And if you experience vomiting, you should sip water and have smaller, more frequent meals.
For those with diarrhea, it’s recommended to stay hydrated and to eat chicken, rice, carrots, ripe peeled fruit and baked fruit. It’s also recommended to avoid sports drinks, dairy products, coffee, alcohol, sugary drinks and high fiber foods while you’re experiencing symptoms. Lastly, if your GLP-1 medication has caused constipation, make sure to eat high fiber foods and do plenty of physical activity. [4]
During the course of your GLP-1 treatment, there are some food groups which should be avoided to help minimize gastrointestinal side effects.
A dual weight loss and diabetes medication, Ozempic regulates blood sugar levels. Eating or drinking sugary foods and drinks like soda, candy, sweet snacks and even processed sliced bread will cause blood sugar levels to spike – which has the opposite effect of your GLP-1 medication. They are also calorie dense and can contribute to exceeding your daily calorie intake. [5]
If you’re taking Ozempic to lose weight, you’ll want to limit foods high in saturated fat and avoid fried foods like french fries and potato chips as they’re more likely to contribute to weight gain. If you choose to include these foods in your diet, we recommend you do so as part of a healthy, balanced diet. Consuming greasy foods can also cause stomach problems like nausea, gas and bloating – which could compound your medication’s side effects. [6]
Just like with greasy foods, spicy food can be harder for your stomach to digest and may cause gas or nausea. We recommend avoiding spicy food especially if you’re experiencing side effects relating to your digestive system.
While tolerated in smaller quantities, our clinical experts advise limiting certain foods including...
The glycemic index is a method of ranking carbohydrates based on how they affect blood sugar. Some carbohydrates and vegetables are high GI – which may cause spikes in blood sugar levels. This will usually be labeled on the food’s packaging. These include starchy vegetables like potatoes and corn, as well as refined carbohydrates including white pasta, bagels and many breakfast cereals. [5]
Whether you’re taking Ozmepic to manage type 2 diabetes or to lose weight, it’s best to choose foods low in salt to help lower your risk of heart attacks and strokes – aim for no more than 2,300 mg of sodium a day. Convenience food like premade freezer meals and salty snacks are best avoided or eaten in moderation during your treatment. [5]
A great way of making sure you’re still getting all the essential vitamins and minerals without consuming excess calories is by eating nutrient-dense fruit and vegetables. They’re also naturally high in fiber so will help support the digestive system. [6]
Protein is a key component of a balanced diet. When you lose fat, you lose both muscle and fat. Incorporating less-fatty proteins like poultry, fish, tofu, beans and legumes can enhance the effects of Ozempic by conserving muscle mass and helping you feel satiated. [6]
Complex carbohydrates will provide slow-release energy and can help further regulate blood sugar levels. Always read the packaging labels and choose high fiber whole grains, whole wheat and brown rice over refined sugars and processed white alternatives. [6]
While fatty foods are to be avoided during your treatment, sometimes it is necessary to cook lean meat or dress salads using oil. In these instances we recommend choosing unsaturated healthy fats like olive oil and avocado, as well as choosing low-fat milks and dairy products where possible. [6]
Here at Levity, you don’t have to navigate your new diet alone – our health coaches can help you construct meal plans to optimize your Ozempic treatment. Creating balanced meals using controlled portions will help your weight loss progress long term. If you think Ozempic is the right treatment for your weight loss journey, you can start your online consultation here. This will help our clinical team understand your medical history and weight loss goals before recommending a GLP-1 injection that’s right for you.
1. Wilding JPH, Batterham RL, Calanna S. Once-Weekly Semaglutide in Adults with Overweight or Obesity. The New England Journal of Medicine [Internet]. 2021 Feb 10;384(11):989–1002. Available from: https://www.nejm.org/doi/full/10.1056/NEJMoa2032183
2. ELS LC. GLP-1 diabetes and weight-loss drug side effects: [Internet]. Harvard Health. 2024. Available from: https://www.health.harvard.edu/staying-healthy/glp-1-diabetes-and-weight-loss-drug-side-effects-ozempic-face-and-more
3. Introduction [Internet]. www.ncbi.nlm.nih.gov. Canadian Agency for Drugs and Technologies in Health; 2019. Available from: https://www.ncbi.nlm.nih.gov/books/NBK544009/
4 Gorgojo-Martínez JJ, Mezquita-Raya P, Carretero-Gómez J, Castro A, Cebrián-Cuenca A, de Torres-Sánchez A, et al. Clinical Recommendations to Manage Gastrointestinal Adverse Events in Patients Treated with Glp-1 Receptor Agonists: A Multidisciplinary Expert Consensus. Journal of Clinical Medicine [Internet]. 2023 Jan 1;12(1):145. Available from: https://www.mdpi.com/2077-0383/12/1/145
5. Mayo Clinic Staff. Diabetes diet: Create your healthy-eating plan [Internet]. Mayo Clinic. 2023. Available from: https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295
6. Almandoz JP, Wadden TA, Tewksbury C, Apovian CM, Fitch A, Ard JD, et al. Nutritional considerations with antiobesity medications. Obesity. 2024 Jun 10.
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