How Ozempic and Wegovy Can Impact Your Thanksgiving Plans: Tips for Navigating the Holiday

The holidays, especially Thanksgiving, are a time for indulgence and celebration with food. But for the millions of people who take medications like Ozempic and Wegovy, which are designed to help with weight loss and type 2 diabetes management, this Thanksgiving may feel a bit different.

In 2023, injectable medications such as Ozempic, Wegovy, and Mounjaro gained immense popularity due to their effectiveness in weight management. However, with these medications come unique challenges, especially around food-centric holidays like Thanksgiving. From managing appetite to dealing with gastrointestinal side effects, those on these medications may find themselves adjusting their holiday plans. Here’s how to navigate the mental, physical, and social challenges of enjoying the Thanksgiving feast while on these medications.

How Ozempic and Wegovy Work

Ozempic and Wegovy belong to a class of drugs known as GLP-1 receptor agonists. The active ingredient, semaglutide, mimics a hormone in the body that helps regulate blood sugar levels and curbs appetite. This means that people taking these medications often experience reduced hunger and a slower digestive process.

While these effects are beneficial for weight loss and diabetes management, they may pose a challenge during Thanksgiving, a holiday synonymous with overeating. Reduced appetite can make it difficult to enjoy large meals, and the slower digestion may lead to discomfort if too much food is consumed.

Physical Effects: Decreased Appetite and Gastrointestinal Side Effects

One of the most notable effects of Ozempic and Wegovy is a significantly reduced appetite. For some, the thought of a traditional Thanksgiving meal—complete with turkey, mashed potatoes, and pumpkin pie—may seem less appetizing than it did before starting the medication.

In addition to appetite suppression, gastrointestinal side effects such as nausea, bloating, constipation, and even diarrhea are common among users. During a holiday meal, these side effects can worsen, especially if a person overeats or consumes foods that are greasy, fried, or spicy.

Expert Tips for Managing Side Effects:

• Avoid overeating: People taking these medications may struggle with portion control due to a decreased appetite. Experts recommend eating smaller, balanced portions and pacing yourself.
• Choose healthier options: When possible, opt for lighter dishes that are easy on the stomach. Filling up on lean proteins, vegetables, and salads can help avoid discomfort.
• Hydrate: Proper hydration is key to digestion and can help minimize the gastrointestinal side effects of the medication.

Emotional and Social Impact: Navigating Family Expectations

While the physical side effects of Ozempic and Wegovy are well-documented, the emotional and social implications can be just as significant during the holiday season. Thanksgiving is about more than just food—it’s about family traditions and social connections. For some, food is a central part of those traditions, and not eating as much can lead to negative feelings or misunderstandings.

Dr. Sun Kim, an endocrinologist at Stanford University, explains that some people may mourn the loss of their usual holiday eating habits. “They’ve connected the joy of Thanksgiving to food,” Kim says. “It can feel somewhat depressing when they can’t enjoy the same foods they used to.”

This is especially true when food is seen as an expression of love. If a family member has gone to great lengths to prepare a meal, they might feel hurt if a loved one doesn’t eat much. Experts recommend addressing this early, saying something like, “I really appreciate this meal and the time we’re spending together. I just wanted to let you know, for medical reasons, I may not eat as much.”

How to Enjoy Thanksgiving While on Ozempic or Wegovy

If you’re on Ozempic, Wegovy, or another GLP-1 medication, there are still ways to enjoy Thanksgiving without overdoing it. Here are some practical tips to make the holiday easier to navigate:

1. Don’t Skip Your Dose (Unless Advised by Your Doctor)

While skipping a dose may seem like an easy solution to avoid appetite suppression, it’s not recommended, especially for those managing type 2 diabetes. Missing a dose can disrupt your routine and make it harder to manage blood sugar levels.

For weight loss purposes, some people may choose to skip a dose, but this should be done with caution. Consult your doctor about the best course of action, as they can advise whether it’s safe to adjust your medication schedule for the holiday.

2. Serve Yourself Smaller Portions

The key to managing food intake during Thanksgiving is to avoid large portions. Experts recommend a visual approach: divide your plate into quarters. Fill half with lean protein like turkey, a quarter with vegetables, and a small portion of carbs like sweet potatoes or stuffing. This method helps keep your meal balanced and manageable without overeating.

3. Take Your Time

Eating slowly is crucial when on medications like Ozempic and Wegovy. Since your stomach empties more slowly, it’s important to pace yourself and listen to your body’s hunger cues. If you feel full, stop eating—no matter how tempting that extra piece of pie may be!

4. Focus on Protein and Vegetables First

To avoid blood sugar spikes and stomach discomfort, eat protein and vegetables first. This ensures that you’re getting the nutrients you need before filling up on higher-calorie foods like desserts or side dishes.

5. Walk After Your Meal

If you do end up feeling too full or bloated, a light walk can help stimulate digestion and alleviate discomfort. Experts agree that walking after a meal is one of the best ways to aid digestion, especially during the holidays.

The Positive Side: Less Guilt, More Enjoyment

While the holiday season may be different for people on Ozempic, Wegovy, or other weight-loss medications, there’s a silver lining. Many users of these medications report feeling less guilt or anxiety about their food choices. “It’s less of that internal battle about eating too much and then feeling guilty afterward,” says Dr. Kim. “With these medications, people can still enjoy the meal, but in moderation.”

For those struggling with food guilt during the holidays, this can be a welcome change. Without the psychological burden of overeating, many people report feeling more relaxed and focused on the social aspects of the meal rather than the food itself.

Conclusion: Thanksgiving Can Still Be Enjoyed

While medications like Ozempic and Wegovy can change how you experience food, that doesn’t mean you can’t enjoy the Thanksgiving holiday. By taking a mindful approach to eating, staying hydrated, and managing your expectations, you can still savor the time with family and friends.

Ultimately, the goal is to have a healthier relationship with food—something that these medications can help foster. So, whether you’re eating smaller portions or enjoying the holiday without guilt, Thanksgiving can still be a time to appreciate the season, the food, and the people around you.