Ozempic® Diet Plan [PDF] for Weight Loss

Ozempic Diet Plan for Weight Loss

Ozempic is an excellent tool for managing type II diabetes with a welcome side effect: weight loss. In fact, it’s so effective for weight loss that it has actually changed the weight-loss industry. 

However, to get the best outcome from this medicine, a balanced diet and exercise are still vital. Plus, sticking to a healthy diet can help lessen side effects and avoid common nutritional deficiencies.

Disclaimer: This article was written for educational purposes only, not to replace customized medical and nutritional advice from qualified health professionals. Make sure to consult your treatment team for individualized advice.

Ozempic Diet Plan

Honestly, you don’t have to follow one specific diet plan in order to get good results. Instead, aim for an eating pattern that gives you all the nutrients you need while avoiding foods that could sabotage your success or worsen the side effects of the medication.

Get your free printable diet plan here

Prioritize Protein

Most people using Ozempic find that they shed pounds quickly, and along with fast fat loss comes muscle loss. Making an effort to maintain muscle mass is essential, and protein can help to achieve this. 

Protein can also enhance the effectiveness of the medication by keeping you feeling full for a longer time and by providing essential nutrients.

Include lean protein sources such as poultry, fish, lean cuts of beef or pork, chicken, tofu, tempeh, legumes, eggs, and low-fat dairy products in all your meals. 

How Much Protein Do You Need?

Calculate Protein Needs

The Recommended Dietary Allowance (RDA) advises eating about 0.8 grams of protein per kilogram of body weight (g/kg/bw), or 0.36 grams per pound of body weight (g/lbs/bw) per day. 

But a 2017 study found that those who followed a high-protein diet of 1.34 grams per kilogram of body weight per day (0.6 g/lbs/bw) for most of a six-month period lost more weight than those following the RDA guidelines. 

In my practice, I often recommend 1.2-1.4 grams of protein per kilogram of body weight per day. However, if the BMI is over 35, I will calculate their ideal body weight in kilograms and multipy that times 2 to determine protein needs. I also take into consideration other factors that might impact an individual’s particular needs. 

Get a list of high-protein foods by clicking here.

Opt for Whole, Nutrient-Dense Foods

Pair your high-protein choices with whole foods such as fruits, vegetables, whole grains, and healthy fats. These nutrient-dense foods provide essential vitamins, minerals, and fiber to support overall health and well-being.

This is important because while you’re taking Ozempic, there is a good chance that you’re eating less than usual—even a lot less than usual—so you need to make every bite count!

Add Fiber-Rich Foods

Adding fiber-rich foods like fruits, vegetables, whole grains, legumes, and nuts to your diet can boost the effects of weight loss medications. A diet rich in fiber can keep you satisfied for longer, helping with weight loss.

High fiber foods

Plus, these foods help prevent constipation, which is a common problem among Ozempic users. 

The Academy of Nutrition and Dietetics recommends that women eat 25 grams of fiber a day and men to eat 38 grams a day.

Add Healthy Carbohydrates

While focusing on protein, be mindful of your carbs too, especially refined carbohydrates and sugars. Opt for complex carbohydrates like quinoa, sweet potatoes, and oats, which provide sustained energy and help regulate blood sugar levels.

Carbohydrates also offer a great chance to include more soluble and insoluble fiber in your diet, which helps reduce side effects of the medication. 

Just remember to keep your portion sizes in check to avoid derailing your weight-loss progress.

Complex carbohydrates

Carbohydrates also offer a great chance to include more soluble and insoluble fiber in your diet, which helps reduce side effects of the medication. 

Just remember to keep your portion sizes in check to avoid derailing your weight-loss progress.

Add Healthy Fats

Healthy fats are essential for overall good health. Among other benefits, they support heart health, reduce inflammation, and aid brain function.

Include sources like avocados, nuts, seeds, olive oil, and fatty fish in your diet. These fats also help you feel full longer, aiding in weight management. 

Stay Hydrated 

Drink plenty of water throughout the day to stay hydrated, support optimal metabolic function, and prevent constipation. 

Sample Meal Plan

Get the free menu and a printable copy of this blog post by clicking here.

Beyond Healthy Eating

Aim for 150 Minutes of Physical Activity Weekly

Pairing the Ozempic diet plan with regular physical activity can significantly enhance your efforts. Regular physical activity improves insulin sensitivity and also promotes weight loss and boosts overall health.

For maximum effectiveness, aim to incorporate a combination of cardiovascular exercise, strength training, and flexibility exercises into your routine. 

Talk to a Registered Dietitian

A registered dietitian can offer personalized recommendations based on your needs and give you ideas about what to eat. Make sure to bring your blood glucose levels to the appointment.

Find a registered dietitian

My Expert Opinion

Ozempic does the heavy lifting for you, enabling you to make the best choices most of the time. However, if you focus on eating healthy and exercising, you can create a sustainable lifestyle that promotes a healthy weight in the long term.

A well-balanced diet, is also essential to manage your blood glucose.

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