Nutrition with Ozempic: how to maintain health and achieve results

Nutrition with Ozempic: how to maintain health and achieve results

The use of Ozempic (semaglutide) is becoming increasingly common among women aiming to normalise their weight and improve metabolic health. However, achieving the desired results and maintaining them in the long term is only possible with proper nutrition and a healthy lifestyle. In this article, we will discuss how to adjust your diet while taking Ozempic and which healthy habits will help you feel better.

What is Ozempic and how does it affect the body

Ozempic (active ingredient – semaglutide) is a medication used for treating type 2 diabetes and weight management. It belongs to the class of GLP-1 receptor agonists, which slow down stomach emptying, reduce appetite, and help control blood sugar levels.

The effects of Ozempic on appetite and metabolism 

Ozempic works in a complex way:

• Reduces hunger by influencing the brain’s satiety centres.
• Slows digestion, helping you feel full for longer.
• Regulates insulin levels, reducing blood sugar spikes.
• Boosts metabolism, promoting more effective calorie burning.

At the same time, some individuals may experience side effects such as nausea or bloating. This is why balanced nutrition while taking Ozempic is crucial.

Key nutrition principles while taking Ozempic

• Eat regularly in small portions. Try to consume food every 3–4 hours to avoid blood sugar fluctuations.
• Focus on quality, not quantity. Choose foods with high nutritional value.
• Control carbohydrate intake. Reduce sugar and baked goods in favour of whole-grain products.
• Do not skip meals. This helps prevent excessive hunger and overeating.
• Chew food thoroughly. This aids digestion, especially with slower stomach emptying.

Food to include for better results

1. Protein sources: chicken fillet, fish, eggs, cottage cheese, legumes. They help maintain muscle mass and provide long-lasting satiety.
2. Fibre-rich vegetables: broccoli, courgettes, asparagus, cucumbers, spinach. Fibre supports gut health and reduces bloating.
3. Healthy fats: avocado, olive oil, nuts, and seeds. These improve the absorption of fat-soluble vitamins.
4. Whole grains: buckwheat, oats, quinoa, bulgur. These provide stable energy levels.
5. Low-GI fruits: apples, pears, berries. Can be consumed in moderation.

Food to avoid during treatment

• Sugar and sweets: can cause sharp blood sugar fluctuations.
• Carbonated drinks and alcohol: irritate the stomach and may worsen nausea.
• Highly processed foods: fast food, sausages, crisps – overload the digestive system.
• Fatty and fried foods: can exacerbate bloating and nausea.
• Large portions of fibre in one meal: may cause discomfort; introduce fibre gradually.

The role of proteins, fats and carbohydrates in a balanced diet

• Proteins (30-35% of the diet): help repair tissues and maintain muscle mass during weight loss.
• Fats (20-25%): essential for hormonal balance; prioritise unsaturated fats.
• Carbohydrates (40-45%): the main energy source; opt for complex carbohydrates.

Why hydration is important when taking Ozempic

Since Ozempic slows digestion, drinking enough water is vital to prevent constipation. It is recommended to:

• Drink 1.5–2 litres of water per day.
• Start the day with a glass of warm water.
• Include liquid meals (soups, smoothies) in your diet.
• Limit coffee and strong tea to avoid dehydration.

Eating habbits to reduce side effects (nausea,bloating):

• Eat slowly and in small portions.
• Avoid heavy meals before bed.
• Eliminate carbonated drinks.
• Choose boiled, stewed, or baked dishes.
• If nausea occurs, try ginger or peppermint tea.

Do you need supplements or vitamins while taking Ozempic

Ozempic can affect appetite and eating behaviour, sometimes leading to nutrient deficiencies. The following supplements may be beneficial:

• B vitamins – to support energy levels.
• Omega-3 fatty acids – for heart and joint health.
• Magnesium – to relieve muscle cramps and improve sleep.
• Probiotics – to support gut microbiota.

Before taking any supplements, consult a specialist.

Dietitian’s tips on combining Ozempic with physical activity

Physical activity combined with balanced nutrition enhances the effects of Ozempic:

• Cardio exercises (walking, swimming, dancing) – 3–4 times per week.
• Strength training – twice per week to maintain muscle mass.
• Yoga or Pilates – helps reduce stress and improve flexibility.
• Start with light workouts and gradually increase intensity.

When to consult a specialist for dietary arjuments

It is recommended to seek advice from a dietitian if:

• You experience persistent nausea or stomach discomfort.
• Weight loss is too rapid or too slow.
• You struggle to create a balanced meal plan.
• You plan to take supplements or modify your diet plan.

The Clinical Dietetics Centre of Dr. Bezugla can help develop an individualised nutrition programme tailored to your body’s needs and your Ozempic treatment.

Take care of your health, listen to your body’s needs, and do not hesitate to seek professional help.

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