Here’s your comprehensive guide to eating well on Ozempic.
Essentially food stays longer in the stomach and improves satiety.
This can cause nausea or bloating for some individuals, especially early on.
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Portion size:12 to 34 cup per serving.
Tips:Choose unsweetened versions to avoid blood sugar spikes.
Common mistake:Avoid overly processed, high-sugar yogurts marketed as “healthy.”
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Eggs
Why it’s beneficial:A protein powerhouse that’s easy to digest.
Best ways to incorporate:Scrambled, boiled, or made into veggie omelets.
Portion size:12 eggs per meal.
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Tips:Pair with whole grains or veggies for a balanced meal.
Common mistake:Overloading with butter or heavy cheese, which may slow digestion.
Lean Chicken or Fish
Why it’s beneficial:High-quality protein for muscle maintenance.
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Best ways to incorporate:Grilled, baked, or shredded into salads and soups.
Portion size:34 oz per meal.
Tips:Choose mild seasonings to avoid nausea.
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Common mistake:Avoid fried versions, which may cause GI discomfort.
Oatmeal
Why it’s beneficial:Fiber-rich and gentle on digestion.
Best ways to incorporate:Cook with water or milk, top with nuts and fruit.
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Portion size:12 cup cooked.
Tips:Add cinnamon for blood sugar balance.
Common mistake:Avoid instant oatmeal with added sugars.
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Avocados
Why it’s beneficial:Provides healthy fats and fiber for satiety.
Best ways to incorporate:Add to toast, salads, or smoothies.
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Portion size:14 to 12 an avocado per meal.
Tips:Pair with lean protein to avoid excessive fat intake.
Common mistake:Eating too much at once, which may delay digestion.
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Best ways to incorporate:Steam, roast, or saute with olive oil.
Portion size:12 to 1 cup per meal.
Tips:Chew thoroughly to aid digestion.
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Common mistake:Avoid heavy butter or creamy sauces that slow stomach emptying.
Berries
Why it’s beneficial:High in antioxidants and fiber without spiking blood sugar.
Best ways to incorporate:Eat fresh, in yogurt, or blended in smoothies.
Portion size:12 to 1 cup.
Tips:Pair with protein to maintain steady energy.
Common mistake:Avoid juice or dried berries with added sugar.
Tips:Choose unsalted, raw, or lightly roasted versions.
Common mistake:Eating too much at once, which may cause digestive discomfort.
It is best to start the day with ahigh-protein mealto support stable blood sugar and energy.
Lunch and dinner can include lean protein, healthy fats, and fiber.
Adequate hydration will prevent constipation and overeating, as thirst often mimics hunger.
Snacking on water-rich foods can help prevent hydration and keep metabolism up.
Gradually increase fiber in the diet to prevent digestive discomfort and be vigilant regarding hydration to prevent constipation.
