What is the best diet while using weight loss medicines?

Key points:

• Popular medications known as GLP-1 agonists (e.g. Ozempic and Mounjaro), originally indicated to treat diabetes, are having intended or unintended effects of  weight loss.
• These medications are designed to lower blood glucose, but at the same time they also increase feelings of fullness.
• When losing weight, diet and lifestyle changes are equally, even more so, important than the medication being used. This is key for nourishing the body and to set you up for success after your last prescription.
• Protein rich foods, fruits, vegetables, beans, sources of probiotics and prebiotics are key for supporting the body. 
• There is no one size fits all approach when it comes to health. The best outcomes happen when you engage a health professional for your individual needs.

Have you been prescribed Ozempic? If so, and where weight management has become a goal of your treatment, it’s important to understand how to set yourself up for nutrition success so your mind, body and energy thrive while also making sustainable progress towards your goals (this is where the help of a health professional comes in!). However, with the way medications such as Ozempic work in the body, there’s a couple of extra things to keep in mind. 

Discover the science-backed diet and lifestyle tips from our Healthylife experts, focusing on balanced nutrition and building healthy habits that last beyond prescriptions.

The truth about shortcuts and fad diets

Over the last few decades, there have been a myriad of fad diets, “miracle” weight loss remedies and endless trends to try and help you slim down, get in shape or control your blood sugar levels. Most fads unfortunately come and go, as they usually work for a little while (if at all) and then you revert back to your normal diet and lifestyle, and you return back to baseline. In fact, studies have shown that 30-60% of dieters regain more weight than they lose when dieting.

In many cases, baseline is not necessarily a bad thing - as you may not have needed to try a keto diet, juice cleanse or any other diet. But if you’re working with a health professional, and weight loss or weight management is part of your overall plan, then it’s best to follow science-backed and supported approaches, as other approaches are not always suitable for everyone, not always proven to work, and might not be sustainable.

What is Ozempic and how does it work?

So, you may have found yourself using something like Ozempic, Wegovy or Saxenda (GLP-1 agonists) - medicines that mimic the natural hormone GLP-1. This hormone delays gastric emptying, which helps lower blood glucose and increase a feeling of fullness. 

Ozempic is Pharmaceutical Benefits Scheme (PBS) listed in Australia for the treatment of type 2 diabetes, but can also lead to weight loss, so it is evolving to assist with other health goals, such as weight management. Wegovy and Sazenda are TGA indicated as an adjunct to a reduced-energy diet and increased physical activity for chronic weight management (but not PBS listed) - these are usually issued on a ‘private prescription’. 

Regardless of the type of medicine or approach you may be taking to weight loss or weight management, there are key diet and lifestyle principles, based on science, that you should follow for the best outcomes. Any medicine or short term approach will work for a while, but the key is making sustainable changes to your diet and lifestyle in the longer term, which will help keep you healthy for longer.

Foods to avoid whilst taking medicines like Ozempic

Limit sometimes foods 

‘Sometimes’ foods, or discretionary foods, include things like cakes, pastries, chocolate, soft drinks, processed meats and potato chips. These foods are usually high in calories (energy) and low in nutrients your body needs to thrive. Support your health journey, and nourish your body with more wholefoods and try to reduce sometimes foods and alcohol as much as you can. 

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High fat foods like pastries and fried foods may contribute to side effects as they slow the movement in your gut...

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Be mindful of these foods and focus on incorporating healthy fats like nuts, seeds and avocados to support blood sugar control.

Limit alcohol intake

Alcohol doesn’t provide your body with any essential nutrients and can displace your appetite for more nutritious and delicious foods and drinks. 

Foods to include in your diet while taking medicines like Ozempic

Set yourself up for success! To help guide you, our Healthylife team of expert nutritionists and dietitians have put together our top tips for a healthy diet and lifestyle while using medicines such as Ozempic:

Eat enough to nourish your body 

Some people who take these types of medicines (e.g such as Ozempic) may be prone to muscle and bone density loss, as weight loss can be rapid. Eating a nourishing, well balanced diet is important to give your body all the nutrients and energy it needs to function properly. If you’re unable to eat enough food due to feeling of fullness and or nausea, speak to your health professional, or book a telehealth appointment through Healthylife, and discuss your options. If you don't fuel your body with what it needs to thrive, you may start to experience reduced energy, fatigue and increase the risk of long term health effects.

Prioritise fresh fruit and veggies

You likely won’t be surprised to learn that prioritising 2 serves of fruit and 5 serves of veggies every day can have many benefits for your health. Fruit and veg are packed with vitamins and nutrients to power your body throughout the day, as well as antioxidants which can help reduce free radicals in the body and help reduce the risk of many diseases. Smoothies and soups may be helpful to pack more fruit and veg into your day, especially when experiencing low appetite.

Lean protein is key for maintaining muscle mass

Including lean protein sources in your diet allows your body to build and repair muscles and bones, as well as being a good source of energy. Research suggests that individuals using medications such as  Ozempic are at risk of losing muscle mass so it is important to include the recommended 2-3 serves per day (this amount varies depending on your age, gender and pregnancy or breastfeeding).

Don’t forget the amazing benefits of beans and legumes

Legumes are the unsung hero of the lean protein world - they are nutrient dense and contain vitamins and an array of beneficial phytochemicals. If you cannot eat enough of the right types of protein to meet your daily needs, you can top up with a good quality protein powder. 

Support your gut health

Your gut is likely working overtime as your body adapts to taking medications such as Ozempic. Gut health is a powerful cornerstone of overall health, and with medications that directly affect the gut, there is even more reason to look after it. Common side effects of medications like Ozempic are often gut related, such as nausea, vomiting, diarrhoea, stomach pain or constipation. Our top tip is to include prebiotics and probiotics in your diet. 

Probiotics help to balance the levels of good and bad bacteria in the gut, and prebiotics essentially feed the good bacteria so that they thrive. These can be found in a healthy diet, but are also available in supplement form - speak to your health professional for more advice, or book a free discovery call with one of our Healthylife naturopaths today, to learn more about probiotics and gut health. 

Eat slowly and mindfully

The amount of food you eat will naturally reduce while taking these medications (e.g. Ozempic) but that does not mean you can’t enjoy the food you eat while embarking on your health journey. 

Have you heard of mindful eating? Eat mindfully by being fully present while eating meals, and free from distractions such as devices. Use all your senses to chew your food well, enjoy the flavours and aromas, and truly enjoy the experience. Not only does this  slowing down allow your brain time to register that you are satisfied with the amount of food you’re eating in any one sitting, but makes for a joyful eating experience. 

The bottom line

Every person's health journey is different. But one thing remains the same: healthy eating with fresh wholefoods, wholegrains, good protein sources and healthy fats is essential to support good health, regardless of any medications you may be taking. The best thing is when you stop taking the medications you would have developed sustainable, healthy eating patterns to allow you to thrive long past your last prescription. 

And remember: when it comes to health and wellness, there is no one size fits all approach. The best outcomes happen when a health professional personalises a plan that works best for you - whether that is based on weight loss, blood sugar control, energy levels, or whatever health looks like for you.