Your complete guide to thriving on Ozempic: nutrition, exercise, and long-term success

At MD Health, we’re passionate about helping you achieve your health and wellness goals through personalised, evidence-based care. As a registered nutritionist working closely with the MD Health team, my role is to ensure you have the knowledge, strategies, and guidance you need for lasting results — especially if you’re using Ozempic (semaglutide) or another GLP-1 medication for weight loss.

Here’s what you need to know to make the most of your journey:

1. Prioritise high-quality, nutrient-dense foods

Since Ozempic helps you feel fuller for longer and reduces appetite, it’s important to make every bite count.

Focus on nutrient-rich foods like:

• Lean proteins (chicken, turkey, fish, eggs, legumes)
• Healthy fats (avocado, olive oil, nuts, seeds)
• High-fibre vegetables (broccoli, spinach, carrots, zucchini)
• Whole grains (quinoa, oats, brown rice)

Choosing balanced meals supports energy, blood sugar control, gut health, and helps preserve muscle mass during weight loss.

2. Make protein a priority

During weight loss, some muscle loss is inevitable — but we want to minimise this as much as possible.

• Aim for 1.2–2.0 grams of protein per kilogram of body weight daily.
• Include protein at every meal and snack (think Greek yogurt, tofu, lean meats, fish, eggs, and legumes).
• Regular strength training 2–3 times per week is also key. Gradually increasing resistance (known as progressive overload) will help maintain and build muscle strength.

Takeaway: Protein + strength training = stronger body, faster metabolism, better weight loss results.

3. Manage gastrointestinal side effects

As your body adjusts to Ozempic, you may experience nausea, constipation, or bloating. Gentle nutrition strategies can help:

• Eat small, frequent meals
• Stay well hydrated (around 2L of water daily)
• Increase soluble fibre gradually (oats, bananas, psyllium husk)
• Limit greasy, spicy, and heavily processed foods

Tips to minimise side effects:

• Start with soft foods like soups, yogurt, and eggs
• Eat slowly and stop when comfortably full
• Sip on ginger or peppermint tea for nausea
• Gradually increase fibre to avoid constipation — don’t overload your gut too quickly
• Use electrolytes if drinking water feels difficult

If side effects persist, it’s important to check in with your prescribing health practitioner.

4. Balance blood sugar and energy

Even though Ozempic helps regulate blood sugar, stable energy levels still depend on smart food choices:

• Pair carbs with protein or healthy fats (e.g., apple + peanut butter)
• Choose low-GI carbs like sweet potato, legumes, and berries
• Minimise refined sugars and processed snacks

This helps prevent blood sugar spikes and crashes — keeping you satisfied, energised, and less likely to experience cravings.

5. Support gut health

A healthy gut is essential for digestion, weight management, and immune support.

Nourish your gut by eating:

• Prebiotic foods (garlic, onions, asparagus, bananas)
• Probiotic foods (yogurt, kefir, sauerkraut, kimchi)
• A colourful variety of fruits and vegetables to support gut diversity

A healthy gut microbiome can also help reduce inflammation and improve mood.

6. Exercise regularly — strength training matters!

Exercise, especially strength training, is absolutely essential when taking Ozempic.

Here’s why:

• Muscle loss: Studies show about 10% of muscle mass can be lost over 12 months on Ozempic.
• Fat AND muscle breakdown: Reduced calorie intake leads your body to use both fat and muscle (and even bone) for energy.
• 40% of total weight lost may actually come from muscle mass.
• Strength training protects both muscle and bone health — particularly crucial if you have osteopenia or osteoporosis.

Important note: Research shows that when people stop Ozempic, most of the weight they regain is fat, not muscle — meaning the muscle lost during treatment is not automatically rebuilt. This makes preserving muscle through strength training even more critical while you are on the medication.

Things you should know after stopping Ozempic:

• Loss of muscle leads to a slower metabolism, making weight regain easier.
• Exercise can significantly reduce rebound weight gain.
  A study published in The Lancet Diabetes & Endocrinology found that participants who continued regular exercise after stopping Ozempic regained only about 2.5 kg over 12 months, compared to an average of 6 kg in those who didn’t exercise.

Final thoughts: Focus on long-term lifestyle changes

While Ozempic can be a powerful tool, lasting success comes from building healthy, sustainable habits— one that includes good nutrition, regular movement, and support from a healthcare team that understands your needs.

I encourage:

• A flexible, evolving eating plan that fits your lifestyle
• Celebrating non-scale victories like more energy, better sleep, and improved strength
• Regular strength training (2–3 times per week) to protect muscle and metabolism
• Ongoing check-ins with your healthcare team for tailored support

If you’re taking Ozempic and want personalised nutrition support, talk to your MD Health practitioner about booking a consultation with our nutrition team today!

References

Do you have any questions?

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Email us at admin@mdhealth.com.au

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