Ozempic - For those of us a few months in

[Lndnmummy]

Hi all, thought I would create a designated space outside of the newbie zone for those of us who are in it for the long haul and are a few doses, stone, months down the road.

Hi. Been on ozempic on and off ( due to not affording it or it being out of stock ) since last July. Had good results from it and managed to get hold of a 0.5 pen. Because of the shortages I'm only on a 0.25 dose and want to keep on this for as long as I can. How many doses of 0.25 will I get from a 0.5 pen? I've bought extra needles

@lardass88 maths isn't my strong point but....

There must be at least enough for 4 x 0.5, so at least 2.0 in the pen. So I think you'd get 8 x 0.25 from that.

@Whisper23 thank you for replying! My maths is pants and I gave up trying to work it out!

Just remember that the shelf life of a pen is about 8 weeks, allegedly, so you can't really space it out much beyond that

Seriously?!? You'll have got barely any then. Have you had results?

I've lost 1 stone exactly this week after 6 months on ozempic. For context my bmi is still 41.

I asked the myjuniper prescriber for some advice on increasing weight loss. She asked how much calories I'm eating so I looked at the last month average on my tracker and said 1900. I'd worked this out from a TDEE calculator and it said 1900 for my basal metabolic rate.

The prescriber responded to say I should be eating 1200-1400 calories while on ozempic.

How much calories is everyone else eating in comparison to their BMR or TDEE? I would really struggle to get that low I think, even on ozempic.

Any thoughts would be much appreciated

I have been on around 1200-1300 I think although not counting everything. I just don't feel as bothered by food and fill up quickly.

Lost 1st 7lbs in 8 weeks. BMI now 34.5 ish.

*not counting everyday

Thank you, I appreciate your response. It hasn't worked as well for me, I definitely havent lost interest in food. I really hoped I'd be able to move up a dose from 1mg but myjuniper said it wasn't possible.

About 1200-1400 but I have to be careful about that, I’m finding it easier to sneak above it the longer I’m on vs not feeling hungry at all in the beginning.

I am running 5k a few times a week and trying to fit in a couple of Pilates/core classes and generally eating p well with no sugar and no snacks, just lunch and dinner, although still having a bit of takeaway or fast food every few weeks (but then adjusting what else I eat that day to stick to my 1400). I haven’t really felt hungry since my first injection, I just don’t feel so full I can’t eat as quickly.

I am down a stone and a half in just under three months and my bmi is sitting at about 25.2 now. I want to lose another stone - stone and a half before I come off (I am seriously apple shaped and my waist size is dangerous).

I’ve chatted to my Gp. Had blood tests to make sure it’s a good idea, decided to go for it and … boom. Out of stock everywhere 🤦🏼‍♀️

@SwimmingFree - can I ask how old you are? I'm mid 40s and definitely found my body needs less. Even before ozempic I would only lose weight it I ate less than 1500 a day. My BMI is about 35 now. I'm not particularly active so don't burn a huge amount (do about 6k steps per day).

Do you do much exercise or know how many steps you do?

Sadly I knew I was already eating too much once I hit 45 and knew I needed to cut down watching women I was friends with who were maybe 5-7 years older than me and their eating habits had changed and I think that's the only way I can get through the 50s is to accept portion sizes have to halve and choices need to be better.

I'm 50 and have had good results over my first 3 months, lost over 2 stone and BMI hovering around 30 now, dress size 16 (!). Was almost 15 stone.
In terms of calories I'm in extreme deficit and this isn't for everyone. But I know from years of experience that 1200/day is my maintain number. And that it not very much at all, especially if you have issues with overeating and -drinking. (hence my obesity problem, obvs)
I'm aware that calorie counting is awful and can be triggering, but I've sort of resigned myself to the fact that it's something I have to think about now for the rest of my life, and I'm sort of OK about it. At least think about it in the weeks, and treat myself more at weekends. Otherwise it all creeps back, I know that, and I just don't want to be that obese person any more. Health wise, confidence wise, looks wise, all of it sucks.
With Ozempic I've been on around 700-900 kcal/day, sometimes less, occasionally more (some weekends, special occasions) focusing on protein. I've looked at the advice for bariatric patients which is 'never over 1000 kcal/day' and 65-75g protein a day. I take good supplements and walk the dog daily. Without the appetite suppressing effect I would have felt beside myself with hunger and carb cravings but not now.
I've looked into volume eating and calorie deficit and yes it works but it takes determination and some prepping, ie make sure you have 'good options' at home. I make up salad bowls with zero calorie dressings and my best friends have become turkey slices, chicken breast, tuna, eggs and for a sweet hit Lindahl's kvarg (peach & passionfruit is my favorite, very filling and good nutritionally). Mini babybel light taste almost as good as the full fat ones. Hellman's Lighter than light Mayo isn't great but decent and not a massive sacrifice.
M&S sugar free strawberry & cream sweets (the little boxes) are another sweet treat, as well as helping with constipation.
Some days are harder but mostly it's not a struggle. The results are so good and I honestly feel great.
Sorry about the essay! Hope it might help someone.

@SwimmingFree I aim for about 1200 when on a diet which means I sometimes slip beyond that to say 1400 but I know I wouldn’t lose weight on 1900. Then again, it depends a bit on height, I’m only 5 foot 4.

You obviously are not getting too much appetite suppression at the moment if you can eat 1900 calories, I honestly would have found that hard due to lack of appetite on Ozempic. But I do also think it’s important to attempt a fairly normal diet on it, because at some point you will have to return to normal life without the appetite suppression. So try cutting down further on things you know are bad for you like sugar, white bread & alcohol but still eat plenty of protein, and other good ingredients like fruit & vegetables.
More protein less carbohydrates is something to aim for.

Morning all

Another pound off but this is a momentous pound as it took me to 14st 3.5lbs which is 199.5lbs. Yep. I am FINALLY under 200lbs. I can't tell you how good that feels. I'm 1.5lbs away from my 6 stone loss and 8.5lbs away form being overweight not obese.

Starting BMI was 44.3 current BMI 31.3.

I have a full, unopened pen so I'm hoping I can source another one before too long!

Thank you very much @Twiglets1 @VanellopeVonSchweetz99 @MiniCooperLover @MiniCooperLover

This has been really helpful and I definitely need to look at what I'm eating. I'm 43, I would say I am fairly active, looking at my Apple Watch data I probably do around 8-10k steps a day and I try and always hit my exercise goal (so 30 mins raised heart rate a day).

I've spent my life on diets and I have never kept the weight off or been able to stick to diets. I think that's why I'm trying to keep my calories high but I need to be realistic that if I do that my weight loss will continue to be very slow.

While I definitely have felt a little bit of the mind chatter around food calmed I still have an appetite and could easily eat beyond the 1900 cals. When I heard about wygovy I thought I'd definitely be a good candidate for trying that because it is a higher dose. Hopefully the shortages will be rectified.

Myjuniper prescriber said they couldn't go above 1mg. She just said I need to eat 1200-1400 but if it was that easy I could do that without paying £225 a month!

I'll definitely take on board some of the good suggestions around food types, try and get my protein up a bit but I've always been a carb person (I suppose the reason my bmi after 6 months on oz is still 41!)

I really do appreciate the help. Thank you

You're welcome and it does sound like you will benefit from the higher dose on Wegovy when that does become available.

Losing a stone in 6 months is still a win. Lose another stone and your BMI will keep decreasing. It's an achievement for any of us to lose rather than gain weight so try not to feel too discouraged but carry on losing weight even if slowly & steadily.

Has anyone been able to buy 1mg recently? If so where have you managed to get it from?

@SwimmingFree - your calorie intake does sound quite high. Not many people would lose any weight with that amount of calories. Sadly! You can go above 1mg of Ozempic but it means buying more pens obviously.

However it seems like you are trying to keep your calories high? Is that because you are worried to be hungry if you eat less?

What we eat is as important if not more important than our calorie intake. Carbs are sadly not our friends. In fact we don’t need them. And I say that as someone who was a definite carb fiend for most of my life. Haven’t met a carb I didn’t love! And I never felt full or satisfied without carbs.

But gradually over the years I’ve cut back a lot and now I generally manage not to crave them. Most of the time anyway. And I know that the more I eat them the more I want them. If I have a carby breakfast I will generally be hungrier all day and crave more.

Also if you are taking Ozempic and also eating a lot of carbs you aren’t really getting the full benefit of the medication. Ozempic isn’t all about appetite suppression. It’s also about insulin and blood sugars. And if you are constantly fuelling yourself with carbs essentially (and very simplistically) Ozempic is sort of having to constantly deal with that issue with your blood sugars and not working as well as it should. Ozempic is trying to empty the tank but you keep refilling it when it’s back is turned.

The recommended way of eating on Ozempic is higher protein and fibre and low carbs. Both to help the medication work as it’s designed and also protein keeps you full longer than carbs and doesn’t spike your blood sugars.

Processed foods - especially those marketed as low fat/low calorie etc - tend to have a lot of chemical sweeteners in which actually send the body mixed signals so they actually can be counterproductive if you are trying to lose weight. They can lead to more cravings.

What would a normal day of food look like for you? Maybe we can suggest some changes.

Mine is currently:

Breakfast - full fat Greek yogurt with some fruit currently switching between blueberries and a nectarine. I sprinkle on a few pumpkin seeds and flaked almonds and flaxseeds. Or a slice of a good quality seeded bread with eggs.

Lunch - a salad made up of salad leaves, chopped cherry tomatoes, peppers etc and a protein. Olive oil and balsamic vinegar as a dressing. Sometimes I have soup. Home made or a fresh chilled supermarket soup marked high protein or high fibre. Or an omelette with chopped red onion, peppers, tomatoes and feta.

Dinners are whatever we are having as a family and I tend to find I can’t eat that much in the evening so it’s usually a small portion and I try to focus on the protein and veg.

I don’t tend to need snacks. It if I do it’s a piece of fruit and a Babybel or a slice of ham. Basically adding protein to help with the sugar spike from the fruit.

Sorry for the essay! It ended up way longer than I planned. But I hope it helps a bit.

Honestly I have about 859-900 calories some days especially the first few days after my ozempic dose. Breakfast is slim fast shake, lunch is veg soup and a babybel, possibly some roast Turkey slices. Dinner is a variation of chicken/Turkey/fish with veg so fajitas with no wrap, stir fry, roast veg and sea bass etc. At weekends I will have red meat and maybe a few tbsp brown rice with my dinner.

I am petite and just don’t need a lot of calories, as much as I wish it was otherwise.

I usually eat between 1200 and 1400 cals/day @SwimmingFree I'm 5'4", 65 and post meno if that helps. I do a fair amount of exercise (swimming, yoga, walking, weights) in addition to my neet, and try to "spend" 500 cals a day on it, I generally manage that at least 5 days/week.

Like @Peridot1 I eat lowish carb, high fibre and highish protein; it's what's recommended with Ozempic and it suits me too, but I intermittent fast as well, so a typical day will be FF greek yoghurt with berries or a scrambled egg with cheese or bacon (all FF) around 11 or later. I also take a dessert spoon of psyllium in a little sugar-free squash.

A banana, peach or some almonds, maybe a babybel mid afternoon. Dinner at this time of year is some kind of grilled protein (chicken breast last night) full salad with egg, avocado, mushrooms, olives, cold brined onions, kimchi, bean salad, and home made balsamic dressing. All the good oils mean it's very filling. Once or twice a week we'll have a (home-made) curry, bulgoggi, dan dan chicken etc for a change. I've never been a dessert eater but an easy peeler or a 10 cal jelly with greek yoghurt fits the bill of I need one. I've got some frozen yoghurt lollies in the freezer to try too.

If I do need a snack (maybe once or twice a week) an easy peeler, mini chicken satay, baby bel or 6 or 12 almonds are always around.

Due to holidays, covid and some life-admin stuff (putting our house in the market), my exercise regime slid quite a bit in April to mid May and I was less aware of food input, though didn't "let loose". You can really see how not using so many calories and taking even 100-200 calories a day makes a difference; my weight loss really slowed, though it did continue very slowly.

These messages have been so helpful. Thank you so much for the replies.

I currently weight just over 17 stone having lost 1 stone. Like I said I've been on and off diets for 30 years and I am so confused about what to eat. I've done every single diet.

@Peridot1 thank you for your very helpful post, it's making me think about why I do eat so much and yes I think I'm afraid to be hungry and I've got so many confused and conflicted pieces of information. I also reward and treat myself with food.

I eat mainly whole foods meals and I don't drink alcohol at all, having given it up 2 years ago.

However, I do eat big meals and often snack later in the day. Yesterdays food was;

B - 0% Greek yoghurt (but I had a big portion at 200g), fresh mango and pecan granola which I make from a recipe from the Body Coach plan I followed. Whole milk latte from my coffee machine 613 cals

L - punnet of cherry tomatoes and 50g feta roasted with 2g olive oil and 2 slices sourdough toast 448 cals

D - omelette made and 40g feta, 5g olive oil, 1 slice sourdough with 5g butter, cabbage, tomatoes and watercress 518 cals

Snacks - 2 babybel light, a mini Aldi chocolate bar, 25g Aldi Easter egg chocolate, a meringue nest and 120ml whole milk in 3 coffees 570 cals

This has been really helpful actually writing it down here because I can see that it's not my meals that's the issue but the snacks. (Well apart from the homemade granola which I love but needs to go!). I can see if I'd cut out the snacks totally I'd be around 1500 cals.

I really appreciate the time everyone has taken to help me. I feel I've reached the age of 43 completely confused about what and how to eat! I wanted ozempic to switch off my need to eat totally but it hasn't worked like that.

@SwimmingFree I'm glad that by writing it down it has helped.

I personally would have higher fat yoghurt and cut the milky coffees. The yoghurt will probably fill you up more as it will have protein.

Your diet has lots of healthy things in it. Could you bear switching to half fat milk? And Lattes are very caloric, I only allow myself one as an occasional treat not everyday.
I always allow myself chocolate though even when dieting ( yes, I’m addicted) but maybe try to limit yourself to one bar a day? I like Twirls because I can break it into one stick in the afternoon and one stick in the evening.