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"How to Maximize the Effectiveness of Ozempic and Other Weight Loss Drugs: Tips from a Nutritionist"

Updated: May 18

I’ve helped thousands of people lose weight. Some of them have used weight loss medications and supplements. While I strive to be supportive of what my client’s choose for their body, I have rarely recommended medications for weight loss.

I find myself feeling differently about the peptides on the rise. So far, studies are showing several benefits past weight loss and diabetes that intrigue me.

Some of which include lowering risks of certain types of Cancer, improved fertility and even lowering markers for Alzheimer’s.

Due to increased interest and usage, I have implemented protocols for my clients to follow to maximize results. These protocols have also aided in reducing side effects, establishing healthy lifestyle habits, and keeping the weight off.

Here I share these protocols as a Licensed Nutritionist and Gut Health Specialist, to help anyone using or considering Ozempic, Tirzepatide, Mounjaro, Semaglutide for weight loss.

Track Your Food

I strongly encourage food tracking while using these weight loss medications.

If you’re experiencing rapid weight loss, there’s a good chance you are losing more muscle than body fat. Low calorie diets liquify muscle.

If you aren’t losing weight, there’s a good chance your metabolism is slowing way down from low calories and little movement.

Neither of these are going to give you want you are after, especially the rapid weight loss. Loss of muscle is a big reason many report gaining the weight back when they come off the medication.

It’s important to remember, the changes in your appetite has not changed the fundamental principles of how we lose weight. The body still loses weight the way it always has. And, extreme low calorie diets destroy muscle and slows your metabolism down.

The solution? Make sure you are eating enough nutrient dense foods every day. You will still lose weight, but rather than muscle, organ tissue or depleting water - you will actually reduce your body fat.

Establish how many calories you need everyday with a reasonable deficit for fat loss, while preserving your muscle.

I know you’re not hungry. Eat.

Managing Blood Sugar

These medications were originally intended to help individuals with diabetes. This is a big reason blood sugar management is a hot topic.

In addition to processes the medication encourages, low calorie diets can compound low blood sugar.

Low blood sugar can cause nausea, fatigue, headaches and light headedness.

Low blood sugar is best managed with food, specifically protein. Carbs and sugars are used in the case of an emergency. Protein maintains stable blood sugar to avoid emergencies.

Hopefully you’ve already decided to track your food. Place a renewed priority on getting in enough protein. Animal protein, rather than supplements and shakes, has been shown to regulate blood sugar.

Try eating your protein and vegetables first, then wait 15 minutes before eating your carb. This is how people with hypoglycemia eat. It works for them, it will work for you.

Tracking Food: Can help you eat the right amount of food to preserve muscle, reduce body fat, and manage many of the side effects attributed to low blood sugar.

Managing Digestion

Don’t wait to find out if slowed motility is a concern for constipation for you. Increase water, fruits and vegetables on day one. It’s not going to hurt you to increase fiber and water naturally.

This will hopefully alleviate or reduce the uncomfortable digestion side effects. But if not, your body should adjust in a few weeks. If it doesn’t, talk to your provider.

If you experience nausea, try eating a starchy carb. If that doesn’t help, speak with your provider. This is also a side effect that should pass within a few weeks.

Establish healthy habits while you have coverage from medication

Now is the time to implement a healthy lifestyle with the best daily personal habits.

Eat right, exercise regularly, prioritize strength training, drink water, sleep.

These habits are how you maintain your weight loss and build a strong body.

Lose a Little Extra

You will gain weight when you come off the medication. There’s a natural calorie increase as appetite is restored.

I recommend losing five pounds below your goal weight. This way there is wiggle room for a gain.

This is a strategy you will need to discuss with your provider.

Tapper off the medication while Reverse Dieting

Most providers require that you tapper off of the medication once you have reached your goal. I recommend doing this in tandem with reverse dieting.

If you have been tracking your food you should have an idea how many calories you have been eating. Add calories back in slowly until back to a maintenance intake.

If your provider does not require this, I recommend talking to them about this strategy to see if it is right for you.

I wish all a healthy and happy journey in whatever they choose for themselves. As always, I am available to offer guidance and answer questions. You can contact me directly best through my direct email

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