The holidays are a time for celebration, togetherness and yes—indulgent meals and festive treats. But for those taking weight loss medications like Ozempic, managing the season’s temptations while staying on track can feel like a balancing act. Whether navigating what foods to eat (and avoid), portion control or your injection schedule, the holidays can present unique challenges. To help, we spoke with doctors who share practical tips for thriving during the festivities while keeping your health goals in focus.
Can you skip an Ozempic dose during the holidays?
The hectic holiday season might tempt some people to delay or skip their injections to “make room” for bigger, richer meals. However, experts warn that this approach is not advisable. “It is best to stick to your once-a-week dosing schedule as best you can,” says Megan Horsham, MD, Medical Weight Loss Doctor at The Sanctuary Wellness Institute.
This consistency helps maintain stable levels of the medication in your system. However, if you do switch your injection day, she advises being late rather than early. “I do not recommend injecting early, as you may have side effects. If you feel the need to inject a day or two late, that is fine.”
What about skipping a week entirely? Dr. Horsham underscores that the medication has not fully left your system, meaning you will likely still experience side effects such as nausea, vomiting and diarrhea when indulging. Ozempic works by helping regulate blood sugar levels and appetite, and interrupting your schedule for even one week can reduce its effectiveness.
“When you do take your next dose after skipping, you risk experiencing increased side effects, since the level in your body has dropped slightly from what you are used to,” adds Dr. Horsham. Always consult your healthcare provider before altering your medication routine, even during the holidays.
That said, there’s good news to report: “You do not need to delay or skip your injection to enjoy your holiday feast,” assures Michael Koehler, MD, Medical Director at Affinity Whole Health. “These medications are designed to work in conjunction with your lifestyle, not against it. GLP-1 medications do not eliminate the pleasure of eating; they help manage hunger and fullness cues.”
What to eat (and avoid) while on Ozempic during the holidays
While drugs like Ozempic and Wegovy help suppress appetite, the sheer variety of rich holiday foods can be tempting. “GLP-1 medications are very effective for weight management, but they work best when combined with healthy dietary choices,” explains Dr. Koehler. “If you mainly take in unhealthy, nutrient-poor foods, you will not see the full health benefits.”
Additionally, Dr. Horsham reminds us that overeating or eating unhealthy foods while on GLP-1 medications can lead to increased side effects. However, she stresses that the holidays shouldn’t be a cause for complete restriction: “It is fine to enjoy foods you love on holidays, but just eat them in moderation so as not to cause issues with discomfort.”
Here are some of Dr. Koehler’s tips to approach meals with mindfulness.
- Focus on portion control: While “GLP-1 medications help with portion control and keeping food intake in moderation,” using smaller plates or sampling food items allows you to enjoy all your favorites without overloading.
- Prioritize protein and veggies: “A diet rich in protein helps maintain muscle mass and supports metabolism.” Tip: Scale back on starchy vegetables like potatoes or squash, which can spike your blood sugar, in favor of picks like broccoli, carrots and beets.
- Limit sugary, fatty or fried foods: “It is best to avoid high-sugar foods like desserts and alcohol, but it is fine to ‘live a little’ and enjoy in moderation.” To make opting for smaller portions of sweets easier, put your fork down in between bites. This allows more time for satiety signals to reach your brain so you feel comfortably satisfied without overindulging.
What about drinking alcohol on Ozempic?
Alcohol consumption can pose unique challenges for those on Ozempic. “While moderate alcohol consumption—defined as no more than one drink per day for women—is acceptable, the trend in medical guidelines leans towards reducing intake as much as possible for optimal health benefits,” says Dr. Koehler. Drinking too much can lead to low blood sugar (hypoglycemia) or gastrointestinal discomfort.
Growing research shows that GLP-1 medications may decrease alcohol cravings. To drink smarter, stick to lower-calorie options like dry wine or spirits mixed with soda water. Avoid sugary cocktails or heavy beers, which can spike blood sugar levels. “I think fun mocktails are a great way to not feel left out of holiday parties and events,” adds Dr. Horsham.
Tips for thriving on Ozempic during the holidays
With a little planning, you can enjoy the holiday season without sacrificing your weight loss progress on Ozempic. Here’s what helps:
- Stick to your injection schedule: It’s a good idea to set reminders on your phone or calendar to maintain consistency.
- Prioritize protein: “Eating protein first at meals can help you feel full longer and manage your hunger better. This complements the effects of GLP-1 medications in controlling cravings and promoting portion control,” says Dr. Koehler.
- Indulge in moderation: “Allow yourself the flexibility to enjoy some desserts or alcohol, but do so mindfully,” says Dr. Koehler. “Remember, these medications are designed to help manage your appetite, so they can assist in keeping your diet in check even when temptations are high.”
- Drink lots of water: “Hydration is vital; make sure to drink plenty of water throughout the day. This not only aids digestion but also helps in managing your hunger cues more effectively,” says Dr. Koehler.
- Plan ahead for meals: Bring a healthy dish to gatherings or check menus in advance when dining out. “If you have identified certain foods that trigger you or cause stomach upset, then I would limit or omit those,” says Dr. Horsham.
Above all, Dr. Horsham emphasizes that navigating Ozempic during the holidays shouldn’t add to your stress. “These weight loss drugs are meant to be used as a tool and not to completely deprive you of living and enjoying life.”
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
