The superfoods that can turbocharge your Ozempic weight loss: The five nutrient-rich staples that will put a rocket under your jabs and boost you over the fat-loss hump

We all know that weight loss shots like Ozempic and Mounjaro can significantly reduce appetite. And this is generally seen as a good thing: It means people will lose weight and hopefully live longer, healthier lives.

But that’s not the whole story. Because while many people who take weight-loss medications find satisfaction in very small portions, doctors say it’s a big mistake to assume that this maximizes the drug’s effectiveness or helps your body.

In fact, experts warn that as hunger subsides, many users unintentionally under-consume protein and fiber, increasing the risk of muscle wasting, fatigue, constipation, hair loss and malnutrition during rapid weight loss.

Dr. from the Health Suite. Asiya Maula He says: ‘While drugs are highly effective tools for weight loss, what people eat while taking them is still hugely important. ‘When appetite decreases, each meal becomes more nutritionally important’.

This means that prioritizing nutrient-dense foods has suddenly become much more important than obsessively counting calories or relying on overly processed ‘diet’ snacks. Here are five foods that doctors say should become undisputed staples of the diet during weight-loss injections.

eggs

Eggs are one of the best foods to eat during weight loss injections because they provide high-quality protein in a relatively small amount of food; This is something to keep in mind when your appetite is minimal.

‘Many people receiving fat injections find it difficult to eat large meals, so nutrient-dense sources of protein become very important,’ says Dr Maula. ‘Protein helps support muscle mass and helps people feel stronger during weight loss.’

They are also practical. When nausea sets in or appetite disappears altogether (two of the most common effects of GLP-1s), eggs are often more easily tolerated than heavier meals while still providing the protein that helps keep people fuller and more energetic.

greek yogurt

High-protein Greek yogurt is another food that doctors recommend over and over because it combines protein, calcium, and beneficial nutrients in a format that’s easy to eat, even if whole foods suddenly feel a little gross.

And unlike many low-fat yogurts marketed as healthy, Greek yogurt tends to be significantly more satisfying, helping to reduce the constant grazing that can occur when humans are unable to properly fuel themselves. It’s also packed with nutrients, from calcium and B12 for energy and bone health to live active cultures that support a healthy gut microbiome.

Dr Maula explains: ‘Soft foods are sometimes easier to manage for people experiencing nausea or reduced appetite.’ ‘Greek yoghurt may be a simple way to increase protein intake without feeling overly heavy.’

He recommends opting for lower-sugar versions whenever possible, as many flavored yoghurts still contain surprisingly high amounts of added sugar despite their ‘healthy’ reputation.

Beans and lentils

Constipation has become one of the most talked about side effects of GLP-1 drugs, and doctors say significantly reduced fiber intake is often part of the problem.

This isn’t surprising, given that people are starting to eat much less overall, with fiber intake generally being the fastest-falling food group. Think about it: The last thing you want to do when you’re not hungry is eat breaded carbs.

More digestible sources of fiber include ‘beans and lentils, which help support gut health, while also providing protein and slow-release energy,’ says Dr Maula. ‘They can help people stay fuller and maintain better digestion.’

Heavy in nutrients, they also provide much greater satiety than many ultra-processed ‘diet’ foods that people rely on when injecting, helping to balance energy levels and reduce appetite throughout the day.

Add berries to foods people already eat, such as Greek yogurt. Doctors say they are one of the best fruits to prioritize when taking a weight-loss pill because they provide fiber, moisture, and nutrients without excessive amounts of sugar.

fruits

Okay, so berries might not sound very groundbreaking; But doctors say they are one of the best fruits to prioritize when taking weight-loss medications because they provide fiber, moisture, and nutrients without excessive amounts of sugar. (Hydration is an important thing to remember because GLP-1s can also affect your thirst).

Unlike smoothies, juices or processed snack bars marketed as healthy, fresh fruits tend to satisfy sweet cravings while also supporting more stable blood sugar levels. ‘When appetite decreases, foods such as fruit, which effectively provide vitamins and fiber, become invaluable,’ explains Dr Maula. ‘They also control blood sugar levels more easily than many processed snacks.’

Best tip? Add them to meals people are already eating, whether it’s Greek yogurt, porridge, or eaten on their own when appetite is particularly low.

oily fish

Fish like salmon, sardines and mackerel are an absolute must for GLP-1 users as they combine high-quality protein with omega-3 fatty acids that support overall brain and body function. Not to mention they’re great for helping muscles grow; This is extremely important for weight loss and makes you look toned and not saggy.

‘Maintaining muscle and overall nutritional health is extremely important when people lose weight rapidly,’ says Dr Maula. ‘Oily fish provide nutrients that support both cardiovascular and general health.’

‘The quality of food is still of great importance,’ explains Dr Maula. ‘These medications work best when combined with sustainable habits and good nutrition.’