What to eat on Ozempic?
August 31, 2023 5:36 AM Subscribe
I may be starting Ozempic soon, and would like some ideas on what/how I should be eating to minimize potential side effects.
My endocrinologist has almost convinced me to try Ozempic for my T2D. My A1C is still higher than it should be and it’s taking way too much injected insulin to keep it from being higher, which has led to a significant weight gain over the last few months, and the concern of entering a vicious cycle of weight gain leading to increased insulin resistance leading to more insulin injected and more weight gain, forever and ever amen.
I haven’t been willing to try it before because of the side effects I’ve read about. Apparently significant side effects only happen to about 20% of people taking it, but it sounds pretty miserable if you do get them. Any level of nausea makes me want to curl up and die, so the “power puking” I’ve heard described sounds like a level of hell I never want to experience.
We are starting with a low dose for four weeks, .25 mg. The doctor also advised that to avoid gastro side effects, I should eat small portions and eat “light” foods, by which she means lower fat. I’ve been reading articles and have watched a few TikToks (I’m sure tons more will be coming my way, now that I’ve disturbed the great Algorithm) and I’m finding myself unsure of what exactly I should be eating to minimize the risk of side effects. For example, someone mentioned that eggs are a trigger food for them… I eat a ton of eggs so that is disappointing as they are one of my safe/easy ND foods. But I thought “ok, maybe I’ll start eating oatmeal for breakfast” only to hear/read another person say that oatmeal was too heavy and made them sick.
So I’m wondering what foods are people on Ozempic actually having success with eating. I understand that there is going to be an element of trial and error, maybe I’ll be lucky and eggs will be fine. But I’d like an idea of what foods to stock my fridge and pantry with to start out to give me the best chance of being able to tolerate the medication.
Food ideas as well as any other tips/tricks for success would be appreciated.
My endocrinologist has almost convinced me to try Ozempic for my T2D. My A1C is still higher than it should be and it’s taking way too much injected insulin to keep it from being higher, which has led to a significant weight gain over the last few months, and the concern of entering a vicious cycle of weight gain leading to increased insulin resistance leading to more insulin injected and more weight gain, forever and ever amen.
I haven’t been willing to try it before because of the side effects I’ve read about. Apparently significant side effects only happen to about 20% of people taking it, but it sounds pretty miserable if you do get them. Any level of nausea makes me want to curl up and die, so the “power puking” I’ve heard described sounds like a level of hell I never want to experience.
We are starting with a low dose for four weeks, .25 mg. The doctor also advised that to avoid gastro side effects, I should eat small portions and eat “light” foods, by which she means lower fat. I’ve been reading articles and have watched a few TikToks (I’m sure tons more will be coming my way, now that I’ve disturbed the great Algorithm) and I’m finding myself unsure of what exactly I should be eating to minimize the risk of side effects. For example, someone mentioned that eggs are a trigger food for them… I eat a ton of eggs so that is disappointing as they are one of my safe/easy ND foods. But I thought “ok, maybe I’ll start eating oatmeal for breakfast” only to hear/read another person say that oatmeal was too heavy and made them sick.
So I’m wondering what foods are people on Ozempic actually having success with eating. I understand that there is going to be an element of trial and error, maybe I’ll be lucky and eggs will be fine. But I’d like an idea of what foods to stock my fridge and pantry with to start out to give me the best chance of being able to tolerate the medication.
Food ideas as well as any other tips/tricks for success would be appreciated.
My wife is on Ozempic. Titrating up kind of sucked, but now it's great.
For her (YMMV, of course) the biggest thing was simply eating. I try to keep food in her, she tries to keep food in her, but ADHD is a powerful force and there were a couple of times that we let her blood sugar bottom out while she was titrating up and it was bad. So for her, the biggest thing was simply remembering to eat at all.
posted by joycehealy at 6:03 AM on August 31, 2023 [1 favorite]
For her (YMMV, of course) the biggest thing was simply eating. I try to keep food in her, she tries to keep food in her, but ADHD is a powerful force and there were a couple of times that we let her blood sugar bottom out while she was titrating up and it was bad. So for her, the biggest thing was simply remembering to eat at all.
posted by joycehealy at 6:03 AM on August 31, 2023 [1 favorite]
I've had no trouble with eating any food I want. Portions do matter, but I haven't generally found that to be an issue as my appetite is smaller now and I can much more clearly realize when I'm full and stop eating.
The side effects I have had were mild, only happened for a day or so after a dose change, and have not involved puking in any way, thank god, I'm with you that puking is the actual worst. Before I started taking it I stocked up on ginger chews and saltines and such in case I had nausea, and I haven't had to touch any of it.
posted by Stacey at 6:05 AM on August 31, 2023 [1 favorite]
The side effects I have had were mild, only happened for a day or so after a dose change, and have not involved puking in any way, thank god, I'm with you that puking is the actual worst. Before I started taking it I stocked up on ginger chews and saltines and such in case I had nausea, and I haven't had to touch any of it.
posted by Stacey at 6:05 AM on August 31, 2023 [1 favorite]
I don't think there is a safe food, unfortunately. For every food someone says is safe, someone else says it isn't.
I'm not sure I agree with the lower fat helping, but I found that eating constantly helped. The problem was that I'd eat a 1/2 sandwich (ham cheese) and a cup of tea and then be overly full for hours. But that would lead to nausea. So I'd force myself to eat an apple at hour 3 or 4. Then another small meal 3-4 hours later. It helped with nausea, but that overly full feeling is miserable. It did help sugars, but I didn't lose weight. Doctor told me I was eating too much which is why I wasn't losing weight. But 1-2 sandwiches and 2-3 pieces of fruit a day is not too much, and not sustainable either.
But I came off it as I just couldn't tolerate it. Also, the egg burps and working in an office were not compatible. I take rybelsus now which is the pill form of Ozempic. Its better. Sugar is good. Some side effects, but I can tolerate.
posted by Ftsqg at 6:34 AM on August 31, 2023
I'm not sure I agree with the lower fat helping, but I found that eating constantly helped. The problem was that I'd eat a 1/2 sandwich (ham cheese) and a cup of tea and then be overly full for hours. But that would lead to nausea. So I'd force myself to eat an apple at hour 3 or 4. Then another small meal 3-4 hours later. It helped with nausea, but that overly full feeling is miserable. It did help sugars, but I didn't lose weight. Doctor told me I was eating too much which is why I wasn't losing weight. But 1-2 sandwiches and 2-3 pieces of fruit a day is not too much, and not sustainable either.
But I came off it as I just couldn't tolerate it. Also, the egg burps and working in an office were not compatible. I take rybelsus now which is the pill form of Ozempic. Its better. Sugar is good. Some side effects, but I can tolerate.
posted by Ftsqg at 6:34 AM on August 31, 2023
I'm on Mounjaro, which is similar to Ozempic and has very similar side effects. I also tried Ozempic but have had much better results with the Mounjaro.
When reducing the size of meals, it's best to emphasize lean proteins as the primary component of the meal. When eating less, you can inadvertently not consume enough protein and end up reducing lean body mass as opposed to burning fat, an undesirable outcome. Too much fat intake can cause indigestion or premature fullness, though, so avoiding fatty cuts of meat or deep-frying, so that you can maximize protein intake while reducing fats, is a good strategy.
Eggs are an especially great source of lean protein, and I've never had a problem with them and these meds. I haven't heard that from others, either. Everyone's different, and none of us can guarantee how exactly you'll react to the meds, but I wouldn't especially worry about eggs (or oatmeal).
After that, prioritize nutritious vegetables rather than carbs as side courses to ensure vitamin intake and fiber remain high. Again, deep-fried veggies can be problematic, but roasting or stir-frying with a little oil shouldn't be a problem. While I ramped down "hot" spices when increasing my dosage while starting out, adding flavorful spices is advisable. (The GLP-1 meds tend to increase fullness and satiety, but they don't change the flavor or enjoyment of foods.)
After getting in lean protein and some nutritious veggies, you can ultimately sort of have a bit of whatever you like. I've found very few foods that cause indigestion on Mounjaro even in small quantities, and those are all very high fat foods that should probably be avoided except as a special treat anyway; deep-fried foods (ie, fried chicken), oily foods like potato chips, and "super-premium" (ie, high-fat) ice creams.
Good luck!
posted by I EAT TAPAS at 6:38 AM on August 31, 2023 [2 favorites]
When reducing the size of meals, it's best to emphasize lean proteins as the primary component of the meal. When eating less, you can inadvertently not consume enough protein and end up reducing lean body mass as opposed to burning fat, an undesirable outcome. Too much fat intake can cause indigestion or premature fullness, though, so avoiding fatty cuts of meat or deep-frying, so that you can maximize protein intake while reducing fats, is a good strategy.
Eggs are an especially great source of lean protein, and I've never had a problem with them and these meds. I haven't heard that from others, either. Everyone's different, and none of us can guarantee how exactly you'll react to the meds, but I wouldn't especially worry about eggs (or oatmeal).
After that, prioritize nutritious vegetables rather than carbs as side courses to ensure vitamin intake and fiber remain high. Again, deep-fried veggies can be problematic, but roasting or stir-frying with a little oil shouldn't be a problem. While I ramped down "hot" spices when increasing my dosage while starting out, adding flavorful spices is advisable. (The GLP-1 meds tend to increase fullness and satiety, but they don't change the flavor or enjoyment of foods.)
After getting in lean protein and some nutritious veggies, you can ultimately sort of have a bit of whatever you like. I've found very few foods that cause indigestion on Mounjaro even in small quantities, and those are all very high fat foods that should probably be avoided except as a special treat anyway; deep-fried foods (ie, fried chicken), oily foods like potato chips, and "super-premium" (ie, high-fat) ice creams.
Good luck!
posted by I EAT TAPAS at 6:38 AM on August 31, 2023 [2 favorites]
I just started Wegovy. All the advice I have seen is to prioritize protein to minimize muscle loss and fiber to help head off consideration, and to avoid high fat food because that seems to cause the most stomach upset. A lot of people seem to take supplements--protein shakes, fiber tablets (or even prophylactic miralax), multivitamins. So far I haven't changed my diet at all, but I also haven't really felt any effects (positive or negative) except I've been very thirsty. It definitely seems to vary a lot from person to person.
posted by jessica fletcher did it at 7:24 AM on August 31, 2023 [2 favorites]
posted by jessica fletcher did it at 7:24 AM on August 31, 2023 [2 favorites]
I felt lightheaded and vaguely nauseous my first few weeks on Wegovy, and that totally went away when I started drinking a ton of water with electrolytes. Watered down sugar free Gatorade has been my preference but YMMV. I've always taken fiber supplements so those might have helped alleviate any gastro symptoms as well. I do my injections on Friday evenings so that I get the worst of the side effects out of the way over the weekend.
posted by little king trashmouth at 8:01 AM on August 31, 2023 [2 favorites]
posted by little king trashmouth at 8:01 AM on August 31, 2023 [2 favorites]
With Wegovy, I haven't noticed any "need to stick to/avoid these foods"; but I've found that while I can do a normal-ish lunch, my dinner's down to more snack/grazing quantities. Which isn't bad from a technical perspective, though I'm running into the challenge that I like dinner as a meal more; but can't exactly wait until then to eat. (lunch is more limited to things I can make/eat during my work lunch break, so there's less variety there)
posted by CrystalDave at 8:56 AM on August 31, 2023 [1 favorite]
posted by CrystalDave at 8:56 AM on August 31, 2023 [1 favorite]
I went from Victoza to Ozempic around the early part of this year. I would say that for me it's the quantity rather than the type of food that tips the balance between feeling fine and all-out nausea.
posted by Martha My Dear Prudence at 10:07 AM on August 31, 2023 [1 favorite]
posted by Martha My Dear Prudence at 10:07 AM on August 31, 2023 [1 favorite]
Ozempic has been a fantastic help in curbing my out of control appetite. 10/10 recommend! I did have some vomiting when I advanced the dose too quickly but that also could have been a mistake taking metformin on an empty stomach (0/10) recommend). I heard a rumor that injecting into the thigh or upper arm may lessen the nausea so I’ve been doing that.
I hope it is as helpful for you as it has been for me!
posted by ticketmaster10 at 1:07 PM on August 31, 2023 [1 favorite]
I hope it is as helpful for you as it has been for me!
posted by ticketmaster10 at 1:07 PM on August 31, 2023 [1 favorite]
I can eat all kinds of food. But portions and regular food intake absolutely matter for me. Ozempic slows down the passage of food through your system. So if you eat too much you’ll absolutely feel uncomfortable for a lot longer than without.
I also don’t feel peckish, like ever. Before Ozempic the idea that anybody could forget to eat was completely alien to me…now I notice I am a bit nauseated and then I notice I’ve not eaten for a really long time and eat something and am fine. I have never had to throw up on it.
If eggs are your thing stick to egg whites if in doubt. The fat is in the yolks.
Natural or Greek yogurt with fresh fruit is great for breakfast.
Small portions, you’ll literally feel full from one fork of food to the next. So start with the proteins and veg/fruit. If you don’t eat all the starchy food you miss out on a lot less goodness than the other way round.
posted by koahiatamadl at 1:17 PM on August 31, 2023 [1 favorite]
I also don’t feel peckish, like ever. Before Ozempic the idea that anybody could forget to eat was completely alien to me…now I notice I am a bit nauseated and then I notice I’ve not eaten for a really long time and eat something and am fine. I have never had to throw up on it.
If eggs are your thing stick to egg whites if in doubt. The fat is in the yolks.
Natural or Greek yogurt with fresh fruit is great for breakfast.
Small portions, you’ll literally feel full from one fork of food to the next. So start with the proteins and veg/fruit. If you don’t eat all the starchy food you miss out on a lot less goodness than the other way round.
posted by koahiatamadl at 1:17 PM on August 31, 2023 [1 favorite]
Ask your doctor for a prescription for Zofran that you can take if you do get severe side effects. Over 90% of the thousands of people enrolled in the many clinical trials of Ozempic completed the studies they were in; they got side effects but they improved in time and/or the positives outweighed the negatives. If you are one of the unlucky ones whose physiology just can't handle GLP1 drugs the Zofran will help.
posted by schmoft at 5:51 AM on September 1, 2023 [1 favorite]
posted by schmoft at 5:51 AM on September 1, 2023 [1 favorite]
I found that all the meds in that class make me very hypoglycemic, especially in the morning. I take B12 the evening before and a few days after taking it, and it seems to help. I also usually eat later in the evening than I'm used to, and sometimes I supplement with a protein shake.
posted by answergrape at 11:07 AM on September 5, 2023 [1 favorite]
posted by answergrape at 11:07 AM on September 5, 2023 [1 favorite]
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If you have a lot of nausea then rice or other plain carbs will be good at beginning. Since you may have trouble keeping calories up so dense easy to digest carbs are good for that.
You may also want a fiber dose of some sort (I just put some ground chia seeds in morning of lunch smoothie) to keep things moving better.
If you do have bad nausea it does go away after your body adjust for almost everyone.
posted by creiszhanson at 5:55 AM on August 31, 2023 [2 favorites]