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What Should I Eat on My Ozempic/Semaglutide Diet Plan for Weight Loss?

Updated: Nov 25, 2023

What should you eat on your ozempic or semaglutide diet plan for weight loss? That is a complex question with a complex answer. This question is based on a mistaken assumption that there is one answer to this question that is hiding somewhere on the internet. As a dietitian who has worked with people taking Ozempic, semaglutide and similar medications since 2016, I have gotten this question many times. People want to know what they should be eating while on Ozempic or semaglutide so that they lose weight.

Before diving into a long answer, I will give you a quick and short answer. The diet plan for weight loss while on Ozempic or semaglutide should look like any other healthy eating pattern. There is no Ozempic or semaglutide diet plan for weight loss, or diet plan in general, that is appropriate for everyone.

person wondering what to eat

How Does Ozempic Work?

Ozempic, semaglutide, and similar anti-obesity medications work by reducing appetite and thereby reducing food intake. In studies, people consumed 35% fewer calories while on medications in this category of drugs. It is the reduction in calorie intake that actually leads to the weight loss. The weight loss while on Ozempic or semaglutide is not from alterations in metabolism or actions directly on adipose tissue.

Ozempic or semaglutide causes people to eat less food. There is no interplay between diet and the medication's mode of action. It is not the specific foods that a person eats while on Ozempic or semaglutide that leads them to lose or not lose weight. It is possible to not lose weight on this medication, and there is a range of how much weight people lose while taking Ozempic or semaglutide. Although most people who take Ozempic for weight loss do lose weight, as of now, it is not possibly to fully predict who Ozempic will work for and who it won't.

Looking for the Answer to the Perfect Diet

There is an unspoken assumption that there is some secret to a perfect diet or easy weight loss. Maybe the answer is in a pill, supplement, or powder. Maybe it is an expensive or exotic fruit. Maybe the answer comes from a scientifically engineered meal replacement shake. Unfortunately, there is no quick fix to a poor diet. If your diet is of high nutritional quality, it is possible that there may be no nutrition changes recommended for you. If your diet is nutritionally lacking, then you may opt to make changes in how you eat.

Ozempic or Semaglutide Diet Plan for Weight Loss

If you were expecting some dramatic answer or secret held by the dietitian community, you will be disappointed with the diet plan. The Ozempic or semaglutide diet plan for weight loss involves eating a variety of foods, fruits and vegetables every day, protein at most or all eating occasions, and whole grains and high fiber choices for most or all carbohydrate foods. The foods that people deprioritize when they are aiming to improve health in general will also be deprioritized on the Ozempic or semaglutide diet plan for weight loss.

In truth, though, implementing these very basic guidelines can be fairly complex. Everyone has different food preferences, lifestyles, and challenges that arise. There is no one correct way to eat or a specific Ozempic or semaglutide diet plan for weight loss. While those nutrition guidelines will hold true for almost everyone who takes Ozempic, how an individual can implement them will be unique. Working with a dietitian can help you understand how to eat while taking Ozempic or semaglutide.


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