Ozempic and other GLP-1 weight-loss prescriptions have become popular tools in supporting weight loss and are complete game changers; however, success with this medication goes beyond the injection. One in eight Americans have tried a GLP-1 medication, with many acquiring their prescription from online pharmacies, med spas or their general practitioner. However, walking out with a prescription without the holistic approach is not serving most Americans, leaving a big gap to long-term success.

SMART nutrition plays a foundational role in ensuring metabolism does not slow down, preventing muscle loss and helping overcome common GI side effects such as nausea, constipation and/or gastroparesis,. If done right, nutrition also helps avoid food aversions and improves mental and overall health. Here are some essential strategies that should be implemented for long-term sustainable weight loss with Ozempic and other GLP-1s:

Protein: Starting each meal with protein sources such as eggs, beans, lentils, cottage cheese, Greek yogurt, protein powder, meat, salmon, tuna, shrimp, etc., based on individual preference is the key. Aim for at least 20 to 30 grams of protein per meal to overcome the Ozempic side effects of muscle loss and metabolism slowdown.

While carbohydrates are not enemies, choosing the right carb makes a world of difference. Too much white flour from pasta or pizza can cause GI distress, so opt for alternatives such as lentil or chickpea pasta or fiber-rich fruits like berries to relieve such symptoms. Following this science-backed strategy ensures success without following a restrictive food plan.

Hydration: Do not wait until feeling thirsty to drink. Ozempic can slow digestion, so drinking enough fluids is essential. Sipping on high-quality bone broth and non-sugary electrolytes, along with at least 48 ounces of water throughout the day is recommended. This strategic intake improves gut motility and reduces the common and unwanted side effects of nausea and constipation considerably.

Meal frequency and timing: Don't skip meals. Three meals a day allows the gall bladder to fill and empty to get rid of bile effectively, avoiding the risk of gallstone formation. Skipping meals is common, as GLP-1s increase satiety, but planning and having small, balanced meals (with protein at the core, choosing low-carb options along with nutrient and fiber-rich foods) is crucial in the new GLP-1 lifestyle to avoid long-term side effects.

Essential Support Protocol: Daily high-quality supplementation with a blend of soluble and insoluble fiber, magnesium, multivitamin-multimineral and targeted probiotics will be game-changers in maintaining regularity, improving gut health to support metabolism and avoiding nutrient deficiencies that stem from decreased appetite.

Exercise and Movement: To prevent loss of muscle mass and better toxin removal, it is essential to incorporate joyful movement, walking/jogging and strength training several times per week. Losing muscle mass is a major risk associated with all GLP-1s, and prioritizing protein intake, along with strength training, can prevent this risk.

Consistency is key. Track progress, listen to the body’s cues and adjust nutrition as needed. Celebrating milestones and focusing on sustainable habits also go a long way. Continuing to lose weight on Ozempic or any GLP-1s does not occur by chance. It is pure science, and these SMART nutrition strategies are the foundation of lasting success.

Niti Shah is a board-certified clinical nutritionist and owner of back2basicsbyniti. For more information, call 972-514-7956. linktr.ee/back2basicsbyniti