As a recorded dietitian, I noticed a growing trend in my practice: more and more customers are prescribed by GLP-1 drugs like Ozempic. Whether you just start your trip with these drugs or take them for some time, finding what to eat can be overwhelming. With my MPH, RDN and LDI have helped many customers navigate their diet during these drugs. Here is your full guide to eat well on Ozempic.
How GLP-1 drugs affect your digestion
A major way for GLP-1 drugs helps control blood sugar and weight loss is slow gastric emptying. Essentially, food stays in the stomach longer and improves satiety. This can cause nausea or bloating for some people, especially early. For this reason, certain foods must be avoided and including foods rich in fat, fried and too transformed because they take longer to digest by themselves. Enjacket proteins, healthy fats and fiber foods all help control of blood sugar and sustained energy without stomach bloating and excessive fullness. Soft and easy to digest food, such as yogurt, cooked vegetables and eggs, are also better tolerated.
8 Best foods to eat on ozempic
Greek yogurt
Why it’s beneficial: Rich in protein and probiotics, he supports intestinal health and satiety.
Best ways to incorporate: Eat it ordinary or with berries and nuts; Use it as a basis for smoothies.
Portions size: ½ to ¾ cup per portion.
Advice: Choose unwedded versions to avoid blood sugar.
Current error: Avoid yogurts that are too transformed into sugar with high content in sugar sold as “healthy”.
Eggs
Why it’s beneficial: A protein power plant easy to digest.
Best ways to incorporate: Scrambled, boiled or transformed into vegetarian omelets.
Portions size: 1 to 2 eggs per meal.
Advice: Combine them with whole grains or vegetables for a balanced meal.
Current error: Overload with butter or heavy cheese, which can slow down digestion.
Chicken or fish
Why it’s beneficial: High quality proteins for muscle maintenance.
Best ways to incorporate: Grilled, baked or shredded in salads and soups.
Portions size: 3 to 4 oz per meal.
Advice: Choose soft seasonings to avoid nausea.
Current error: Avoid fried versions, which can cause gastrointestinal discomfort.
Gru
Why it’s beneficial: Rich rich in fiber and soft in terms of digestion.
Best ways to incorporate: Cook with water or milk, garnish with nuts and fruit.
Portions size: ½ cooked cup.
Advice: Add the cinnamon for the balance of blood sugar.
Current error: Avoid instant oat flour with added sugars.
Lawyer
Why it’s beneficial: Provides healthy fats and fiber for satiety.
Best ways to incorporate: Add to toast, salads or smoothies.
Portions size: ¼ to ½ an avocado per meal.
Advice: Combine yourself with lean proteins to avoid excessive fat intake.
Current error: Eat too much, which can delay digestion.
Cooked vegetables
Why it’s beneficial: Easier to digest than raw vegetables while providing fibers and nutrients.
Best ways to incorporate: Steam, roast or sauté with olive oil.
Portions size: ½ to 1 cup per meal.
Advice: Mince carefully to facilitate digestion.
Current error: Avoid heavy butter or creamy sauces that were slowly emptied.
Berries
Why it’s beneficial: Rich in antioxidants and fibers without sapping blood sugar.
Best ways to incorporate: Eat fresh, yogurt or mixed in smoothies.
Portions size: ½ to 1 cup.
Advice: Combine proteins to maintain constant energy.
Current error: Avoid juice or dried berries with added sugar.
Nuts and seeds
Why it’s beneficial: Provide healthy proteins, fibers and fats in small portions.
Best ways to incorporate: Sprinkle with salads, oats or yogurt flakes.
Portions size: 1-2 tablespoons.
Advice: Choose non -salty, raw or slightly roasted versions.
Current error: Eat too much, which can cause digestive discomfort.
4 foods to avoid on ozempic
- Fried and fatty foods – cause nausea and bloating by slowing digestion.
- Sugary drinks – Empty calories, which are counterproductive to weight loss efforts and full of sugar that increases glucose.
- Highly processed carbohydrates – cause fluctuations in blood sugar and does not provide sustainable satiety.
- Soft drinkS – can worsen bloating and discomfort due to trapped gas.
How to structure your meals
Synchronization meals can help alleviate any discomfort of digestion when taking Ozempique. Small frequent meals compared to the attempt of three large meals a day can avoid too much pressure on the digestive system at the same time. It is best to start the day with a Protein -rich meal To support stable blood sugar and energy. Lunch and dinner can include lean proteins, healthy fats and fibers. Eating small snacks or mini-meters between regular traditional meal times can prevent energy collisions and must contain the same nutrients as lean and fiber proteins.
The importance of staying hydrated
When taking ozempic, hydration is often overlooked, but it is of vital importance for the effectiveness of drugs and to prevent unwanted side effects. A slight dehydration can slow down the digestive system, which should be avoided by establishing that the drug already does so as a natural biproductory. Adequate hydration will prevent constipation and supercharging, because thirst often imitates hunger. Gracing water -rich foods can help prevent hydration and maintain metabolism.
Tips to start
It could be advantageous to make small changes aware of your diet at the start of the Ozempique by emphasizing balanced meals based on easily digestible food. Nausea and gastrointestinal discomfort are common at the start of the drug, making this initial change important to prevent unwanted side effects. Gradually increase the fibers of the food to prevent digestive discomfort and be vigilant with regard to hydration to avoid constipation. And if you enjoyed this article, don’t miss How long your training should be to shrink the belly fat.
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