5 Common Mistakes People On Ozempic Make That Can Sabotage Results

If you’re currently taking a prescription weight loss medication such as Ozempic, Wegovy, Saxenda or Zepbound (or you’re considering taking one), you likely already know that it’s still important to eat a balanced diet of nutrient-rich foods. Ozempic (and drugs like it) aren’t magic. They won’t lead to long-lasting weight loss if you take them while eating a diet consisting of nutrient-void, ultra-processed foods.

But what about the less obvious food rules you might not know about? In addition to changing the types of foods you eat, meal timing and portion size also are important to think about. And that’s not all. Here, bariatric physicians who prescribe these types of medications share the five most common food mistakes to avoid.

Once you start taking a prescription weight loss medication, Dr. Muhammad Ghanem, a bariatric surgeon with the Orlando Health Weight Loss and Bariatric Surgery Institute, told HuffPost that it’s best to transition from eating three big meals a day to smaller, more frequent ones.

You know that sleepy feeling that hits you right after a big meal? Ghanem shared that this happens because a big meal causes a surge in blood sugar, which then leads to a surge in insulin to bring blood sugar levels back down (resulting in fatigue). “All these spikes and drops in blood sugar and insulin cause insulin resistance, which causes weight gain. This is why small, frequent meals maintain a more steady blood sugar level, which means less insulin resistance, which means more weight loss,” he said.

Dr. Diala Alatassi, an obesity medicine physician at Endeavor Health, shared another benefit of frequent, smaller meals — it can reduce unwanted side effects of weight loss medications. “Many weight loss medications slow gastric emptying, making large meals more likely to cause bloating, nausea and discomfort,” she said, adding that this is less likely to happen with smaller, more frequent meals.

Dr. Dexter Turnquest, bariatric medical director at Houston Methodist Willowbrook Hospital, told HuffPost that another benefit to eating smaller meals throughout the day is that it helps prevent hunger, which is what causes people to make unhealthy food decisions.

Eating smaller, more frequent meals may lead to less fatigue and unwanted side effects, but Ghanem said that it also can lead to not getting all the required nutrients the body needs. The biggest nutrient deficiency he sees in people taking weight loss medications is protein. Alatassi added to this, telling HuffPost that not getting enough protein can lead to muscle loss and slow metabolism.

But protein isn’t the only nutrient deficiency at risk on a weight loss medication. Obesity medicine specialist and bariatric surgeon Dr. Jihad Kudsi told HuffPost that fiber is another important nutrient many people don’t get enough of. When this happens, he said, it can lead to constipation and negatively impact gut health. Other nutrients Kudsi said many people taking a weight loss medication often don’t get enough of include iron (particularly for women), vitamin B12, calcium and vitamin D.

To ensure you’re getting all the nutrients your body needs, see a registered dietitian to help you figure out the best way to hit all your nutrient buckets while eating frequent smaller meals. Additionally, Turnquest said it can be helpful to take a daily multivitamin.

There’s a lot of emphasis on changing food habits after starting to take a weight loss medication, but it’s important to think about your drinking habits too — particularly with alcohol. While drinking alcohol in moderation is OK, Ghanem said, it’s important to avoid drinking too much.

“First, alcohol is a high-calorie drink. Second, alcohol can hinder your body’s ability to counteract low blood sugars. Weight loss medications also lower blood sugars, and this in turn can increase your chances of hypoglycemia, which can be life-threatening. Third, alcohol can cause gastrointestinal disturbances, and the medications do as well. This can aggravate those side effects,” Ghanem said. He also added that people with obesity are at higher risk for fatty liver disease and routinely drinking too much alcohol can be another blow to liver health, increasing the risk of liver cirrhosis.

If you do decide to consume alcohol, Alatassi told HuffPost, it’s best to limit intake, stay hydrated and to avoid drinking on an empty stomach. This, she said, can decrease the chances of experiencing the negative side effects that are common with weight loss medications, like nausea and dizziness.

If you’re taking a weight loss medication, you may think that skipping meals can help you get to your goal weight easier. Coupled with the fact that weight loss medications suppress appetite, it can be extra tempting to skip meals. A word of advice straight from the doctors: Don’t.

“Skipping meals can lead to unintended side effects and nutritional deficiencies. While these medications suppress appetite, the body still requires consistent nourishment to maintain energy levels, muscle mass and metabolic health,” Kudsi said. He added that prolonged fasting also can lead to overeating later in the day.

Alatassi added to this, saying that skipping meals can also increase the risk of muscle loss, which people taking a weight loss medication already are at an increased risk for. “Research has found that skipping meals is linked to poorer weight loss outcomes and metabolic imbalances, further reinforcing the need for a structured eating routine,” she said.

Both Kudsi and Turnquest told HuffPost that one common mistake many people taking a weight loss medication make is eating too close to bedtime. “Eating too close to bedtime, especially high-fat or high-carb meals, can worsen acid reflux, which is a common concern for those on GLP-1 medications,” Kudsi said.

Other habits that can make experiencing side effects more common? Kudsi said that drinking coffee on an empty stomach can increase the likelihood of nausea, another common weight loss medication side effect. Turnquest shared that eating too quickly also can lead to gastrointestinal discomfort, likely from eating too much, which is more likely to happen when you eat quickly.

If you are experiencing side effects regularly despite being mindful of your meal portions and timing, talk to your doctor. Switching to a different medication may help.

Starting a prescription weight loss medication likely will mean changing your diet and lifestyle in several big ways. This transition isn’t always easy, but you don’t have to figure it out on your own. Talk to your doctor about any struggles you’re having and consider working with a dietitian. Over time, the changes will become your new normal. Until then, don’t be afraid to ask for help.