Why Skipping Meals on Ozempic Sabotages Your Health Goals – Expert Insight from a Nutrition Speaker

Speaking about nutrition on weight loss medications at the 2024 Florida Medical Association Annual Conference in Orlando, FL.

Why meal timing on Ozempic matters—and how I help audiences make sense of nutrition without the overwhelm.

“Should I skip meals while using Ozempic?”

Hands down, the answer is no.

How am I so certain?

Not only have I presented on the topic of Nutrition While Using Anti-Obesity Injections twice- first at Florida Medical Association’s Annual Conference and then at the Emerald Coast Medical Conference- but I’m a registered dietitian who works one-on-one with dozens of clients who are looking to maintain a healthy lifestyle both on and off weight loss medications.

Through these experiences, I’ve learned that people aren’t thinking about the long term effects- they’re solely focused on lose weight now. They see weight loss medications as a “jumpstart" and believe once they discontinue the medication, they’ll have kicked their sugar habits, overeating tendencies, and food obsession.

From what I see, that’s wishful thinking.

In fact, I have heard some people create terrible health habits because of the medications! Just the other day, I had a client tell me that due to weight loss medications like Ozempic and Mounjaro, no one in her office eats anymore.

“I was at a business dinner and one of the new hires looked pale and faint,” she said. “When I asked her if she was OK, she pulled me into the bathroom and admitted she didn’t feel well. Turns out, she’s taking semaglutide and hadn’t eaten a thing all day. She didn’t know it was bad not to eat on Ozempic!”

My jaw dropped. Although weight loss medications can reduce your appetite, people still need to eat food. Regardless of weight loss goals, food provides calories. Calories provide energy, and humans need energy.

The problem is- we live in a world where energy (food) is plentiful! You can’t drive down the street without passing a Dunkin Donuts or Papa John’s Pizza, nor can you enter a convenience store without being immersed in a world of pre-packaged snacks. Since humans are wired to seek out high calorie foods for survival, skipping these high sugar and fat foods can feel impossible for some.

Not to mention, portion sizes of refined carbs like pasta and rice have only gotten larger, while the price lean proteins and vegetables have skyrocketed. This encourages people to overeat the foods that lack satiating nutrients like fiber and protein, which can lead to elevated blood sugars and insulin (a fat-storing hormone) overtime.

As a result, America has obesity epidemic.

Cue the rise of anti-obesity medications, aka GLP-1s. They are commonly referred to as GLP-1 agonists because they mimic the effects of the body’s naturally occurring hormone called GLP-1. The mimicking of the GLP-1 hormone leads to a reduced appetite, slower digestion, and fewer cravings, which can help users lose weight.

And for many people who have struggled with sugar cravings, food addiction, and weight loss, not wanting food feels like a wave they want to surf all day.

But I’m here to warn you that skipping meals on Ozempic backfires.

Why? Let me start with 3 reasons…

1: Risk of Weight Regain

Since weight loss injections only work while you use them, the effects will wear off and your appetite returns to normal once you stop. This means there is a risk of regaining weight on Ozempic. In fact, studies show two-thirds of people regain an weight loss within a year of discontinuing a weight loss medication.

Yikes! I don’t love those odds. Not everyone wants to use a weight loss injection for life. Even for those who do, there is always a risk their insurance will change or there will be another medication shortage, preventing them from getting their prescription.

This is why it’s crucial to use the medication as a tool while learning how to eat a healthy, sustainable diet.

Skipping meals to cut calories won’t work once their appetite returns. If someone fails to learn how eat balanced, they’ll revert to unwanted eating behaviors and end at square one.

Not to mention, when we lose a lot of weight quickly on Ozempic or any diet, our body’s metabolism slows down to keep us from withering away into nothing. This is why people hit weight loss plateaus- it’s a survival mechanism.

When people go off the meds and go back to eating their typical amount of food, they’ll often regain even more weight than they because their metabolism has gone down even lower than when they started!

How do you prevent regaining the weight? Eat in a reasonable calorie deficit of 250-500 calories. No need to skip meals, just eat smaller ones and cut back on unnecessary snacking. Include protein, fiber, and healthy fats at all meals.

Psst- I do a deep dive on episode 186: should you skip meals on Ozempic and episode 133 with Obesity Physician Dr. Nikita Shah on of The Nutrition Awareness Podcast.

2: Protein Deficiency

Skipping meals puts weight loss medication users at risk of protein deficiency known as sarcopenia, which is the loss of muscle mass, strength, and function. This risk increases the older a user is as our muscle mass naturally declines with age.

I don’t have to tell you that losing muscle sucks. It looks bad and makes you feel even worse. But, you can prevent the loss of muscle mass by eating plenty of protein at ALL meals and snacks.

The best sources of complete protein include unsweetened Greek yogurt, meat, fish, shellfish, eggs, cottage cheese, soy/tofu, whey protein. The best sources of incomplete protein include beans, lentils, nuts, seeds, and plant-based protein drinks or bars.

I recommend all my clients and audience members consume 18-40 grams of protein. Even more if they’re vegan to ensure they’re eating all of the essential amino acids.

If my audience or client wants to get technical with protein needs on Ozempic, I recommend between 1.2-2.0 grams of protein per kilogram of body weight. 1.2 grams per kilo will prevent loss and 2.0 grams will encourage muscle mass production (NIH).

3: Brain Fog

There are negative side effects to not eating on Ozempic. Without fuel from food, your body will experience drops in blood sugar, known as hypoglycemia. These symptoms include…

• shakiness

• fatigue

• brain fog

• irritibility

• headaches

• poor focus and productivity

• difficulty sleeping

• little to no motivation to exercise

Who wants to experience any of those things? Not me!

This is why people using weight loss injections need to eat meals that contain not only protein but complex carbs! Complex carbs such as sweet potato, rolled oats, quinoa, sprouted grains, brown rice, beans, lentils, chickpeas, and fruit provide lasting energy.

Don’t be nervous: eating smaller portions of whole food sources of carbs won’t prevent weight loss. They’ll help you feel steady, energized, and in control.

You Need to Eat!

All in all, skipping meals—especially while on Ozempic—isn’t doing you any favors. Sure, it might feel exciting not to have a big appetite, but that doesn’t mean your body doesn’t still need food to function. Eating consistent meals support your metabolism, energy, and long-term results. Plus, they make you feel incredible during your health transformation. At the end of the day, isn’t that what it’s all about?

If this topic hits home and you'd a nutrition expert to break it down in a relatable, engaging way for your team, group, or event—I’d love to come speak! I’m a professional speaker on weight loss medications who makes nutrition simple, realistic, and FUN. Let’s connect!