What I Eat Since Taking Ozempic and Wegovy: A Personal Account

After taking Ozempic (semaglutide) for a little over a year, I’ve noticed big changes — especially when it comes to my weight.

My doctor prescribed me Ozempic in August 2022 to help me manage my Type 2 diabetes. I was 40 years old and weighed 214 lbs. You could say I was “on the struggle bus” trying to manage my diabetes. 

In 2017, life threw me a curveball. First, I got hit with a Type 2 diabetes diagnosis. And just a few months later, I managed to break both of my feet. Talk about a rollercoaster ride. Needless to say, my injuries made managing my diabetes an uphill battle.

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I understood Type 2 diabetes as a “lifestyle disease.” I thought I could regulate it with a healthy diet, physical activity, and stress management techniques. Sounds easy enough, right? Well, it’s not always been easy, especially with my injuries. 

That’s where medication came into play. Ozempic and Wegovy, another form of semaglutide, have been a huge help in my diabetes management and weight loss journey.

With the help of the two medications, I have lost 40 lbs. I’ve been able to make healthy dietary changes and incorporate physical activity more regularly into my daily routine. I have also found a nutritionist who has helped me better manage my cravings. All of these changes have been possible because of the help I received from semaglutide.

Although I was initially prescribed a dosage of 0.25 mg of semaglutide once a week, I found it to be too strong for me. I experienced unpleasant side effects, such as severe nausea, lethargy, and hypoglycemic episodes. After speaking with my doctor, we lowered the dosage to 0.15 mg once a week, and I have been feeling much better ever since.

But what about my diet? You might be wondering if I’ve had to make any drastic changes to my eating habits while taking semaglutide. The answer is yes. One thing I've noticed is that Ozempic and Wegovy have significantly decreased my appetite. Before, I would find myself snacking constantly throughout the day and overeating at meals. But now, I feel much more satisfied with smaller portions and don't have as many cravings for unhealthy foods. It’s almost like my mind and body are finally in sync when it comes to food.

Subscription services keep me on track

To help keep my health on track with my new appetite, I use subscription services. The first subscription service I partnered with is from a third-party company that provides me with a wellness plan. The service gives me access to board-certified nutritionists, doctors, and fitness coaches. I pay $75 a month for it. It's an additional expense but one that I budget for as an investment in my diabetes management.

With my lack of appetite, I have to stay mindful of hypoglycemic episodes caused by low blood sugar. I keep myself accountable by eating nutritious foods with the help of a meal kit and grocery service. My subscription and groceries add up to a little more than $90 a week. But everything is tailored to my dietary needs. And it helps me stick to a consistent eating schedule. Surprisingly, the meal kits save me money and time in comparison to ordering regular delivery groceries.

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Some of my favorite meals and snacks that I have been enjoying recently are:

• Mushroom ricotta tagliatelle pasta

• Spinach ravioli alla vodka

• Margherita pizza and kale salad

• Salmon and veggies with toasted naan

• Spinach and feta egg bites

• No-cheese cheesy popcorn

• Himalayan pink salt Power Curls

• Garlic hummus and chips

I also make sure to incorporate plenty of fruits and vegetables into my diet, as recommended by my nutritionist. I stock up on fresh produce and keep frozen fruit on hand for smoothies. It not only helps with controlling my blood sugar levels, but it also helps me maintain a balanced diet.

Transforming my relationship with food

Ozempic and Wegovy have helped me learn to enjoy eating nutrient-dense foods. I no longer force myself to eat them for the sake of being healthy.

I feel more energetic and have less brain fog, and I don't have as many depressive episodes. It's amazing how much my mood and overall well-being change when my hormones are balanced.

But, while Ozempic and Wegovy have definitely played a role in my weight loss, semaglutide is not a magic solution.

It’s been a combination of medication, proper nutrition, exercise, and self-care that has allowed me to see results. I couldn’t have done it without my monthly subscription services that help me stay on top of my medication and overall well-being. Although my diabetes medication is not included in my subscription plans, I pay a significantly lower amount than the retail price of $1,200 (without insurance coverage) at $175 for a semaglutide pen.

Another benefit of taking semaglutide has been that I no longer need to avoid celebrating during the holidays or on birthdays because of the sweets I can’t eat. With semaglutide, I have been able to relax a bit and enjoy life without constantly worrying about my blood sugar levels spiking.

Finding balance and embracing health

Thanks to my nutritionist, I’ve also started to have a better understanding of my relationship with food. Instead of blaming myself for mindless eating and constant cravings, I’ve learned the practice of extending grace to myself. 

When I’ve had stressors, like my mom’s passing earlier this year, I’ve tried to find balance. I’ve started to look at food as not just fuel for my body, but also a source of comfort and pleasure. With semaglutide helping me control my appetite, I’ve been able to find a balance between indulging in treats and maintaining a healthy lifestyle.

I’ve also treated myself to some fun kitchen gadgets, like an air fryer and a spiralizer, which have helped me get creative with my meals. I’ve been experimenting with different recipes and finding healthier alternatives to my favorite dishes.

Overall, my experience taking semaglutide has been positive. I have lost weight and improved my diabetes management. (I no longer have diabetes, as of November 2023.) But I also feel like I have a healthier relationship with food.

My story is far from over, but I am excited to continue this self-care and self-awareness journey with semaglutide by my side. So, here’s to indulging in moderation and finding balance in all aspects of life.

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Written by:

Nikki Nurse

Nikki Nurse is a writer, wellness advocate, caregiver, and content creator based in Brooklyn. She covers fitness, nutrition, mental health, and personal development.

Edited by:

Tanya Bricking Leach

Tanya Bricking Leach is an award-winning journalist who has worked in both breaking news and hospital communications. She has been a writer and editor for more than 20 years.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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