Are you currently taking or thinking about starting a weight loss injection like Ozempic? From what we have learned from our customers who have been prescribed Ozempic, Wegovy and Mounjaro, it helps calm food noise and reduces mindless eating. But as we all know (er, we should know), losing weight does not equal health or feeling better. Maintaining a nutritious diet and healthy lifestyle is a non-negotiable while taking Ozempic, and working with a registered dietitian at Nutrition Awareness can help. Here are 5 reasons why you should see a dietitian while taking a weight loss injection.
We dive even deeper Episode 147 of The Nutrition Awareness Podcast: Is Ozempic the “easy way out”. Download and subscribe for more information!
Reason #1: Prevent muscle loss.
While taking an appetite suppressant like Ozempic, it’s easy to not eat. And if you’re not eating, you’re probably missing protein (amino acids) that build and maintain muscle. The number of customers I’ve seen on Ozempic who eat 50% or less of their protein needs is alarming. Even if they lose weight, we both notice that a lot of it comes from muscle.
This is bad news for several reasons:
- Low muscle mass is associated with increased risk of all-cause mortality (1), especially as we age
- Do you like working out? Be careful – poor muscle tone puts you at greater risk of injury and fractures.
- Healthy muscles means the ability to function freely. Think walking your dog, picking up your kids or grandkids, doing yard work…
- Aesthetically, muscles make you look good Good. A strong core improves your posture, while toned arms and legs make you feel confident in summer clothes.
Not to mention, the rate at which we put on muscle drops by 3-5% once we turn 30. This means we need to maintain every ounce of muscle we have as we age!
Dietitians are trained to help you not only determine how much protein you should eat per day, but how to do it realistically. Whether you’re vegan, a parent on the go, or a busy executive with a food aversion, our RDs will make a plan for you.
Reason #2: Reduce the risk of weight regain.
As with many extreme approaches to weight loss, the likelihood of weight regain after switching from Ozempic is high. In fact, a 2022 study found that by stopping semaglutide injection (the active ingredient in Ozempic), participants regained two-thirds of the weight they had lost in just one year! (2)
Yes! But to be honest, I’m not surprised. Semaglutide is simply an appetite suppressant, which makes it easier for users to follow a very low calorie diet (think no more than 1200 calories a day – that’s less than I would feed my little one!).
Since our biology doesn’t want us to lose weight, our metabolism will slow down to match our low calorie intake, so our bodies won’t shrink to anything. Once the user stops taking the drug, their hunger signals will return to normal… but their metabolism will not!
Slow metabolism + normal appetite + no healthy habits = weight gain!
A dietitian will make sure you are eating enough calories to lose weight at a healthy pace thus reducing the risk of weight regain. We’ll also make sure you learn how to eat a healthy diet so your results last after taking the medicine. This includes…
- Meal planning and preparation
- How to eat enough protein, fiber and nutritious foods
- Strategies for portion control and sensation filled with less
More on the science of metabolic adaptation and weight recovery Episode 147 of The Nutrition Awareness Podcast: Is Ozempic the “easy way out”!
Reason #3: Increase Your Chances of Success!
Taking medication does not make it a “magic pill”. I have had clients who eat very little on Ozempic, but once they increase their intake to a healthy level, they see and feel physical changes.
Plus, if you’re going to spend money on an anti-obesity drug, don’t you also want to see improvements in your overall wellness and health? Rapid weight loss does not equals health. In fact, it can cause…
- Decreased energy or vigor for life
- Risk of injury during exercise
- Poor relationship with food and body (especially if you have a history of an eating disorder)
- Decreased hair, skin and nail health
- Nutrient deficiencies
Spending time seeing a dietitian can help you feel good while losing weight while learning healthy practices to prevent chronic conditions like heart disease, diabetes, high cholesterol, and high blood pressure.
Reason 4: Improve (not damage) your relationship with food and body
Undoubtedly, taking a weight loss drug will bring a lot of attention to your shape and size. These changes can quickly become obsessive, leading to a toxic relationship between you and your body. For anyone who has struggled with disordered eating and weight behaviors, you must partner with someone who can support you on this journey.
I have a client (we’ll call her Gigi) with a history of disordered eating who had unrealistic expectations for her weight loss journey. Instead of being happy with the 4kg she lost in the first month, she felt defeated, it was nothing more. Gigi obsessed over her pre-workout and post-meal weight. Newsflash- that is not normal.
All Gigi could think about was her weight, how she looked in her clothes, and how many calories she ate a day. Her obsession with losing weight put a strain on her relationships and prevented her from being present with her family.
Our meetings were helpful because Gigi was able to express her feelings and I could help her move forward without slipping back into an eating disorder. Instead of focusing only on the scale, we prioritized healthy eating habits and behaviors rather than just the scale.
Reason #5: It gives you tools to manage side effects like diarrhea, dehydration, and digestive issues
Need we say more? Weight-loss drugs are notorious for their gut-wrenching side effects, such as diarrhea, nausea, and vomiting (3). Although diet is not a cure for all of these symptoms, your registered dietitian will help ensure that you are still getting adequate electrolytes, hydration, protein and micronutrients.
At the end of the day, working with a nutritionist gives you something that no medication could: personalized nutritional recommendations.
Sources:
- Dr. Peter Attia
- Weight regain and cardiometabolic effects after semaglutide withdrawal: The extension of the STEP 1 trial:
- Ozempic.com
About the Author: Kait Richardson, RDN, LD, is a registered dietitian in Orlando, Florida who helps yo-yo dieters break the all-or-nothing mentality, find balance with food, and lose weight without restriction. He does panel speaking events and co-hosts them Nutrition Awareness Podcast.
If you need help losing weight, improving your performance or increasing your energy, schedule your initial consultation here. Not in Orlando but still need nutritional help? We also do online or phone consultations.
