Three top tips not to gain weight after stopping Ozempic

In my practice, I work with many clients who have been on an Ozempic journey aiming to manage their weight.

Ozempic suppresses appetite and slows digestion, and once coming off the drug, it is normal to experience previous (or increased!) levels of appetite and weight gain.

Research shows that most people within a year of stopping Ozempic will gain back most of their lost weight if new dietary habits are not in place.

While it can be demoralising seeing the weight creep up and it can be tempting to go immediately back to taking Ozempic, working with a registered nutritionist can help craft a diet that will allow you to maintain the result, support the metabolism, reduce cravings and create new habits that will last a lifetime. Below are some suggestions on the main areas to focus on.

How to keep the weight off after Ozempic

1. Focus on protein and fibre

Protein and fibre help curb the glycemic load of a meal, meaning slowing down the release of carbs and avoiding a sugar high followed by a sugar low. When experiencing a sugar low, we will experience strong cravings for quick energy-release foods, such as carbs and sweets. Proteins also help regulate hunger hormones, and fibre slows down digestion.

What to include:

• Lean proteins in every meal; Good sources are chicken, turkey, tofu, egg whites and legumes.
• Fibre-rich foods such as vegetables, whole grains, fruit, nuts and seeds.

Tips:

• Have a savoury breakfast with eggs, scrambled tofu or smoked salmon – it will keep cravings in check until lunchtime and support energy levels for the whole morning.
• Snack on protein-rich foods such as yoghurt, carrots and hummus, as well as a chia seeds pudding or a green smoothie with protein powder.

2. Don’t forget healthy fats

Fat won’t make you fat; it is actually key to providing a sense of satiety. Having just a green salad with chickpeas and no dressing won’t leave you satisfied and will make you more likely to crave some unhealthy foods.

Fat stimulates the release of satiety hormones, signalling the brain to stop eating. The kind of fat makes a difference and it is important to focus on healthy fats instead of saturated fats which are predominant in processed meats, packaged foods, dairy and pro-inflammatory oils such as sunflower and rapeseed oil.

What to include:

• Healthy fats from olive oil, avocado and avocado oil, nuts and seeds, as well as oily fish (salmon, anchovies, sardines, herring, mackerel).

Tips:

• Dress your vegetables and soups with olive oil – it is tasty and healthy.
• Snacks such as chia seed pudding provide protein and plenty of healthy fats in omega-3 fatty acids.
• Try to have oily fish three times per week.

3. Choose the right carbs

Refined carbs (AKA white carbs) are stripped of fibre and can make blood sugar levels spike quicker, leading to cravings when blood sugar levels are crashing and consequently making it more challenging to maintain weight after stopping Ozempic.

What to include:

• wholegrain pasta, rice, wraps and bread
• grains such as spelt, barley, quinoa, buckwheat and amaranth
• legumes

Tips:

• Swap your breakfast cereal for puffed quinoa or jumbo oats.
• Choose the wholegrain version of your favourite pasta, bread and rice.
• If eating potatoes, have them with skin on them as the skin is rich in fibre.

Those are just three tips, but there is far more that it can be done with the help of a registered nutritionist to help you manage your weight after stopping Ozempic.

Always refer to a qualified professional who is able to create a plan tailored to your needs and support you through the challenges of creating new dietary habits.