Enjoying Thanksgiving on Ozempic: Tips for a Smaller Appetite

Those who have been taking Ozempic or other GLP-1 drugs for diabetes or weight loss may experience a different Thanksgiving compared to before starting the medication.

GLP-1 medications suppress hunger by sending signals of satiety to the brain and delaying stomach emptying.

Common side effects include nausea, constipation and reflux.

Dr. Brett Osborn, a Florida neurologist and longevity expert, stated that the rate at which the stomach eliminates food and acid is slowed down significantly, almost to the point of congestion, according to Planet Chronicle Digital.

"In essence, they are "injectable fullness" that can sometimes be overdone."

Osborn frequently recommends GLP-1s to his patients for treating obesity and type 2 diabetes, but he acknowledged the potential digestive side effects and advised paying attention to meal size and macronutrient content.

"With some planning and strategies, you can enjoy the holiday without compromising your health goals."

Dr. Britta Reierson, a family physician and medical director at knownwell in Minneapolis, Minnesota, advised Planet Chronicle Digital that while navigating Thanksgiving while on GLP-1 medications can be different, with some planning and strategies, you can still enjoy the holiday without compromising your health goals.

The doctors offered the following tips for the upcoming holiday.

1. Choose foods wisely

Osborn advised focusing on smaller portions of nutrient-dense foods if your appetite is reduced due to GLP-1 medications like Ozempic.

"To meet your nutritional needs without overloading your digestive system, focus on consuming lean protein, non-starchy vegetables, and fiber-rich sides."

"Salads, roasted vegetables, and turkey are excellent meal options," Reierson agreed.

It’s wise to limit high-fat, sugary foods, Reierson added.

To minimize gastrointestinal discomfort, she advised consuming these foods in moderation and keeping portion sizes small.

"Avoid fried foods as they can be difficult to digest and may exacerbate nausea."

Look for smart swaps

Osborn recommends incorporating healthier versions of traditional foods whenever possible.

He suggested selecting roasted vegetables over buttery casseroles or choosing turkey breast without gravy to minimize excess fat.

"Recall that consuming fat delays gastric emptying, which is why you experience fullness after eating a fatty meal."

Osborn pointed out that when taking GLP-1 medications, the gastric emptying is slowed, which means consuming too much fat in one sitting can lead to nausea and possible vomiting.

Opt for smaller portions

The experts recommend doling out smaller portions of your favorite dishes.

"Osborn advised that while you can still indulge in traditional Thanksgiving dishes, it's better to savor a few bites of high-calorie dishes instead of consuming full servings."

Reierson concurred, stating, "You can still relish the diversity and abundance of the meal without overindulging."

"Listen to your body, and don’t feel pressured to eat a whole plate if you’re not hungry."

Eat mindfully

Osborn cautioned that consuming too much while taking GLP-1 medications can result in nausea or discomfort.

""Don't feel pressured to eat a whole plate if you're not hungry. Instead, take small bites, chew slowly, and savor the flavors," he advised."

It's crucial to closely monitor your body's signals while taking these medications to make you feel full faster, he emphasized.

"Osborn stated that there is a delay between consuming food and feeling full, which can be overwhelming if not managed properly."

"Stop eating as soon as you feel satisfied, not stuffed."

Plan for leftovers

If you can't finish clearing your plate in one sitting, just pack it up and bring it home.

Reierson pointed out that you can savor your favorite holiday dishes over multiple days, so there is no need to overindulge during the meal.

Stay hydrated

Hydration is important for everyone, but particularly those on GLP-1 medications.

Siegel warned that dehydration can intensify the side effects of GLP-1 medications, which slow gastric emptying.

"Drink water throughout the day and shortly after your meals."

Don’t skip meals

Reierson advised against skipping meals earlier in the day to save up for a big meal.

"This will often backfire and can lead to overeating and discomfort."

Keep it simple and polite

If someone comments on your small portion size, Osborn suggests keeping it "uncomplicated and courteous."

He suggested saying, "I'm not as hungry today, but everything looks amazing," or "I'm focusing on smaller portions because big meals make me feel lousy."

The doctor advised that it's not necessary to disclose medication details unless comfortable doing so.

"It has become widely accepted that many people are on GLP-1 agonists," he remarked.

Don’t be afraid to communicate openly, Reierson advised.

She stated that she was taking medication that impacted her hunger.

"If you're not comfortable sharing, you can deflect with positivity by saying you're focusing on healthier eating habits or you're not very hungry."

For more Health articles, visit planetchronicle.net/health

Overall, Reierson echoed, the important thing is to keep it simple.

"By practicing mindfulness, you can fully appreciate Thanksgiving without any negative consequences."