Holiday foods you should avoid if you’re on Ozempic

If you’re taking Ozempic, there’s something you’re going to want to know about how to eat during this festive period.

With an estimated 1.5 million people in the UK taking weight loss drugs like Wegovy or Mounjaro, Christmas isn’t going to be like it used to for many.

Ozempic, which is a GLP-1 medication that is intended for the management of type 2 diabetes and not approved for weight loss, has become a popular helper to those who wish to lose weight.

However, when you take a drug that makes you feel fuller for longer, and eat less, it can mean that your big Xmas roast becomes a lot smaller. And then there’s the case of making sure your food is suitable for your blood sugar level, which rules out a lot of favourites.

So, you’re going to need to avoid a few of your favourite meals.

Ozempic will be changing your holiday eating habits (Getty Stock Images)

Mac and cheese

According to dietitian Kylie Bensley, who spoke to PEOPLE, mac and cheese is a certain ‘no’ for the holidays.

This is because of the fat content, as she said it’s ‘one of those dishes that you really can't make low-fat, you really can't make it light’.

It can also be 'hard to digest just because it's just carbs and fat and could make you feel worse’ and coupled with your appetite delayed stomach emptying (thanks to Ozempic), you’ll feel that heaviness in your stomach for longer.

Sweet carbs

Bensley went on to say that foods that are sweet, like American candied yams impact your blood sugar, and have ‘very little nutrient value’.

I suppose for us in the UK, it would be like honey-roasted sweet potatoes on our plates.

Even though Ozempic works to reduce blood sugar spikes, it’s still best to help it out and not overload your system with sugars in such a large amount of food.

Try not to overload your plate with sweet carbs (bhofack2/ Getty Stock)

Some alcohols and drinks

Again, because of the sugar, the expert suggests keeping clear of 'any heavy, heavy alcohol drinks' or 'any cream-based drinks'.

Instead, you could consider having a light spritzer, which she says: "It's fun and festive and you enjoy it, but also it's not going to drastically affect your blood sugar.”

As per the Boston Medical Group, sugary and carbonated drinks can also cause some discomfort and bloating in those taking GLP-1 medications due to the sugar content.

It warned: “These drinks can lead to bloating and discomfort, and sugary options can create spikes in blood sugar that may undermine your medication’s effects.”

Don't let it stop your from enjoying your festive meal (Getty Stock Images)

What you can eat

Now that you know what you should stay away from, here are some things the dietician says are fine.

Dairy is okay, as long as you pair it with fruit to add more fibre. And then try to eat in a specific way so you can avoid that sugar spike.

Generally, it’s eating protein first and then your veggies second, which the Boston Medical Group also shares that eating things like turkey, chicken, or fish and non-starchy vegetables like green beans and sprouts keep you full for longer, but contain less calories and aren’t likely to increase your blood sugar.

It explained this works because ‘protein takes longer to digest, promoting a gradual release of energy’ while the veggies help with digestion and also ‘regulate your body’s insulin response.’

It also suggests you eat smaller 'Ozempic portions', and to chew slowly so you’re less likely to overindulge and regret it later when you’re bloated and uncomfortable.

However, if you do get too excited, Bensley says it’s no biggie, telling PEOPLE: "Quickly forgive yourself and you move on. Don't spiral in through all the holidays. Don't throw up your hands and say, 'I've given up, I'm just gonna go into a general spiral through New Year's',"

Bensley went on to say: "We just practice fast forgiveness, we move on. And we practice more mindfulness at the next meal."