👖 What fruit can I eat on Ozempic?

The math didn't change. The appetite did.

While on Ozempic (semaglutide), most adults should aim for a daily caloric intake that creates a moderate deficit — typically 500–750 kcal below their maintenance needs. Semaglutide reduces appetite and food intake, but individual requirements depend on age, sex, weight, activity level, and health goals.

In the STEP clinical trials, participants on semaglutide followed a diet with a 500–750 kcal/day deficit alongside the medication, achieving substantial weight loss compared to placebo. Energy needs vary by individual, but a moderate caloric deficit is standard for safe, sustainable weight loss. Semaglutide helps reduce appetite and food intake, which can make a calorie deficit easier to maintain.

GLP-1 medications represent a new era in medical weight management, first approved for diabetes and later for obesity. GLP-1 agonists are now recommended alongside behavioral therapy and dietary changes by major health organizations. The concept of caloric balance has roots in early nutrition science research going back over a century.

Tracking calories with a food scale or nutrition app can help some people maintain a moderate deficit. Prioritize high-protein, high-fiber foods to enhance satiety, as semaglutide may make it easier to stick to lower calorie goals. Plan meals in advance to avoid unintentional overeating, especially as semaglutide can blunt hunger cues.