Question:
“I’ve just started taking Ozempic off label and my appetite has really reduced. Do you have any tips for foods I should or shouldn’t be eating, especially given I can’t make myself eat a lot. I don’t want to become deficient in anything.”
-Anon, NSW
Expert Advice:
Ozempic is a diabetes medication that is used off label for weight loss and often reduces appetite, but it’s crucial to eat regularly to prevent losing weight too quickly, which can cause muscle wasting and low energy levels. Focus on nutrient-dense foods to meet your needs despite eating less.
Prioritise protein to help preserve muscle and promote fat loss, such as lean meats, fish, eggs, tofu, legumes, Greek yogurt and cheese. Fibre-rich foods like whole grains, fruits and vegetables, legumes, nuts and seeds help stabilise blood sugar levels and keep your digestive system in check. Drinking 2-3 litres of water daily will help prevent constipation and manage nausea — a common Ozempic side effect.
If large meals are challenging, try smaller, balanced snacks throughout the day. Protein shakes, meal replacement bars, smoothies or soups can provide concentrated energy and a blend of nutrients. Limit sugary foods, refined carbs, fried foods and alcohol which offer little nutritional value. If you are concerned about deficiencies, see your doctor — a blood test can confirm if you need supplements to fill any nutrient gaps, particularly calcium, vitamin D, iron and B12.
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