Ozempic and Wegovy: 5 Common Mistakes to Avoid

If you've been relying on Ozempic or Wegovy  for significant results, you may be one of the people finding yourself disappointed  when they don’t meet your expectations. You've probably come across those exciting reports  of 15% to 20% weight loss achieved by others, and you're left wondering why you're not  experiencing anything remotely similar. While both Ozempic and Wegovy  are effective for weight loss, there are certain pitfalls that  can hinder their full potential.

So, what are these factors you  should steer clear of if you want to ensure that Ozempic or  Wegovy will work best for you? One common misconception is that any old diet  will work perfectly with Ozempic or Wegovy. But the truth is, it's not that simple.

While there's no specific diet you need  to follow for these medications, studies have revealed an interesting  connection between semaglutide (the active ingredient of these drugs)  and a reduced desire for fatty foods. It appears that semaglutide may induce  a sense of aversion towards fatty foods, possibly due to increased nausea or difficulties  in digesting fats while on the medication. Additionally, a follow-up questionnaire  indicated that these medications notably reduced the consumption of savory foods,  which are typically rich in fat and salt.

This means that traditional low-fat  diets may not yield the same level of effectiveness, resulting in less weight loss. It also seems that following a higher fat  diet, such as a keto or high-protein diet, could be a more effective approach  when combined with Ozempic or Wegovy. It's worth noting that this wasn't the  actual dietary strategy employed by researchers to achieve the impressive  results observed in Wegovy's studies.

They actually utilized an intensive CICO  (calories in, calories out) diet, but that's a topic for another video, which I can link down  below in the description if you're interested. Also if you’re curious about  what dietary and exercise regimens were used in all of Novo  Nordisk’s semaglutide trials, as well as how much weight  was lost in these trials, we have all that information  summarized for you on our Ko-fi page. Check out and support our Ko-fi page for more exclusive content.

I’ve linked the  page down below in the description. However, this aversion to fatty  foods can be quite intense, particularly when first  starting Ozempic or Wegovy. It's important to be aware of this  since the aversion can be so strong some people might even experience vomiting.

This means that diving straight into a  high-fat diet may not be feasible initially, and it's often advised to take it easy  on the fat intake in the beginning. To circumvent this issue, my recommendation  is to start Ozempic or Wegovy with a diet that aligns well with your  preferences and tolerance level, whether that's a low-fat or low-carb approach. This allows your stomach to gradually  get used to the medications.

As you progress and reach your maximum dose, especially if you notice a weight loss  plateau or an increase in appetite, it may be worth considering transitioning towards  a moderate- to high-fat diet in the long run, as this dietary adjustment could help to keep  you on track towards your weight loss goals. The second mistake is  consuming too many sweet foods. The same studies that investigated the  impact of high-fat versus low-fat meals while on these medications also looked into  the realm of sweet versus non-sweet foods.

What they discovered was that  when compared to non-sweet foods, consuming sweet foods consistently led  to a higher calorie intake during meals. It appears that the presence of sweet foods might slightly counterbalance the aversion to  fatty foods induced by the medications. It's also possible that these  medications are not as effective at suppressing the intake of sweet  foods compared to other flavors.

Furthermore, sweet treats can often trigger  intense cravings in certain individuals, tempting them to snack or overeat. As a result, overindulging  in sweet foods, including those using artificial sweeteners or stevia, may increase your overall food intake while on Ozempic and Wegovy, thereby diminishing  the effectiveness of these medications. Now, if you happen to be plagued by sugar  cravings or possess a relentless sweet tooth, it's understandable that you might be concerned.

However, it's important to recognize that  sweet cravings are mostly driven by behavioral patterns and can be effectively addressed  through simple behavioral interventions. Studies have shown that if you take the  bold step of cutting out sweets entirely, it takes only around four weeks for  those cravings to noticeably diminish. Also, considering that Ozempic  and Wegovy also contribute to suppress sugar cravings to some extent, you may find that eliminating sweets for four  weeks is not as difficult as you may think.

So if you have a sweet cravings, my usual  recommendation is to try eliminating all types of sweet foods during the first  few weeks of starting Ozempic or Wegovy. If that seems too challenging, aim  to start the elimination process for at least a couple weeks once you  reach the highest dose of semaglutide. Afterwards, your objective  should be to minimize your consumption of sweet foods as much as possible.

By adopting this approach, you can significantly  reduce both your cravings and overall intake of sweet treats, as well as make these  medications as effective for you as possible. Another mistake to steer clear of is the  temptation to lose weight too rapidly. Some individuals using Ozempic and  Wegovy experience such effective appetite suppression that they  end up consuming very little food.

While this may initially lead  to significant weight loss, it can bring about several issues. Firstly, rapid  weight loss can increase the risk of hair loss. Although the hair loss is typically temporary, it may take several months  for your hair to fully regrow.

Furthermore, rapid weight loss can also contribute to the development of what  people call "Ozempic face. " This phenomenon involves  a reduction of facial fat, particularly in the cheeks and jawline,  resulting in a sagging or aged appearance. The main reason for this is  that the facial skin doesn't have sufficient time to readjust  and tighten around the lost fat, leading to excess and saggy skin, which makes  any wrinkles you have much more noticeable.

Naturally, the impact of these effects can vary  based on individual genetics and skin elasticity. Older individuals, in particular, may  experience more “Ozempic face” than others, and struggle to fully regain  tightness in their facial skin. While it may not be possible to  completely eliminate the risk of hair loss or Ozempic face when  significant weight loss occurs, you can mitigate these concerns by  managing the pace of your weight loss.

My recommendation is to aim for an average loss of  around 0. 5% to 1% of your current weight per week, which translates to approximately 1-2 pounds  per week for someone weighing 200 pounds. By maintaining this controlled rate, you can  minimize the impact on hair loss and facial appearance, allowing your body and skin to  adjust more effectively to your weight loss.

Another common issue people on Ozempic and  Wegovy run into, are nutrient deficiencies. For example, some people end up eating salads  all day and don’t get enough protein or fat. Your body still needs those nutrients to function,  even though you’re trying to lose weight.

Among patients who have been on Ozempic  or Wegovy for an extended period, the most common nutrient deficiencies I’ve observed are in iron, magnesium, and vitamin  B12, although there may be others as well. These deficiencies can lead to various health  issues and may even contribute to hair loss. They can also impede your weight loss progress, often leaving patients feeling fatigued, burnt  out, and struggling to shed further weight.

To combat this problem, it's crucial to maintain  a well-balanced diet that incorporates a diverse range of protein sources, such as chicken,  fish, nuts, seeds, lentils, and beans. It's essential to avoid overly restrictive  diets that deprive you of vital nutrients. While these deficiencies may  not manifest immediately, they can gradually sneak up  on you if you're not careful.

The use of supplements is also a viable option. Preemptively taking magnesium and  B12 supplements is generally safe, as long as you don't have any kidney issues. However, for iron supplementation, I always  recommend getting your iron levels checked first, as excessive iron intake can  lead to serious health problems.

If you are iron-deficient, taking an iron supplement may be a more  convenient approach for some individuals, rather than trying to increase their  dietary intake of fatty red meats, especially since Ozempic or Wegovy  can cause aversion to these foods. Yet another mistake to avoid  is neglecting to incorporate exercise into your weight loss  journey with Ozempic or Wegovy. While these medications can indeed lead  to significant weight loss on their own, exercise remains a vital component  of your overall weight loss strategy.

There are several reasons  why exercise is important. Firstly, it helps to elevate your metabolism  by preserving or building lean muscle mass, ultimately enhancing your  long-term weight loss results. Additionally, exercise mitigates  the risk of muscle and bone loss that can occur during drastic weight reduction, although this concern is more relevant for  older individuals using Ozempic or Wegovy.

If you find that your weight loss has plateaued  and you’re feeling sluggish and unmotivated, it may be time to incorporate  exercise to get things moving again. My recommendation is for patients  to initiate some form of exercise routine as soon as their body  has adjusted to the medication, and are no longer experiencing  frequent vomiting or nausea. If you want to follow the  footsteps of research studies, you can begin with approximately 100 minutes  of moderate-intensity exercise per week, spread across 4-5 days, then gradually  increase it to 200 minutes per week.

I have some videos about how to  start exercising for weight loss, and I’ll link those down in the description. Ozempic and Wegovy are powerful  medications for weight loss, but many of the things you do while on  these drugs will impact their effectiveness. It’s important to keep this in mind if you want  to make the best use of these GLP-1 agonists.

Hi, I’m Dr Brian Yeung. Do you  have any things or mistakes to avoid while using Ozempic or Wegovy?  Let me know in the comments below.

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