Experts reveal how to eat on Thanksgiving if you’re on weight-loss drugs like Ozempic
The Thanksgiving table can be a minefield of caloric indulgences for someone taking a drug for weight loss, such as Ozempic or Wegovy.
These medications, known as GLP-1s, took the world by storm when they were FDA-approved in 2021, initially to treat diabetes, then for weight loss, proving to be unlike any other weight-loss treatment tried before.
The weekly injectables contain either semaglutide (Ozempic, Wegovy) or tirzepatide (Mounjaro, Zepbound), which mimic natural gut hormones. They help regulate appetite by signaling to the brain that the body is full.
And while life-changing for many in their ability to help people shed up to 20 percent of their bodyweight, they typically lessen a person’s appetite to the point at which just a few bites of food are enough to make them sick.
On a day centered on gluttony of comfort foods, GLP-1 users may make the mistake of overeating to the point of discomfort or self-restrict so severely that they feel deprived.
Rich Thanksgiving classics, like gravy and mashed potatoes loaded with butter, also increase the risk of nausea and bloating.
But experts say anyone on a GLP-1 can still enjoy their favorite meals mindfully without skipping them by choosing smaller portions on a small plate, going easy on alcohol by limiting to one drink and staying hydrated with water, which curbs cravings, aids digestion and boosts energy while on your medication.
Thanksgiving’s rich, heavy foods can be challenging for GLP-1 users, risking discomfort from overeating or feelings of being deprived (stock image)
Portion control
Portion control on a GLP-1 is vital to enjoying the day.
These medications work by targeting both the brain and the stomach. They signal the brain to promote satiety while slowing digestion.
This dual action means a person feels full after just a few bites. Overeating can lead to a sense of being uncomfortably full and even nauseous.
Dr Alexander Dydyk, director of weight loss and wellness at HealthyU Clinics, said to aim for a balanced layout with turkey taking up half the plate and the remaining half split between vegetables, such as green beans or carrots, and carb-based sides, such as mashed potatoes or stuffing.
For some people, preventing that uncomfortable fullness requires some visual trickery.
Dydyk told the Daily Mail that people should use a smaller six-inch plate rather than a full-size dinner plate, ‘because you cannot overfill it.’
Erin Jowett, a registered dietitian, suggests adopting a ‘tasting tour’ approach. Instead of large servings, take small, sampler-sized portions of two to four bites for items like stuffing or casseroles.
She told the Daily Mail: ‘Because GLP-1 medications slow gastric emptying, the goal on Thanksgiving isn’t to skip joy, it’s to build a plate your stomach can actually handle.’
When it comes to pie, a simple visual cue can help: a slice roughly the size of a peace sign made with your fingers provides a satisfying taste of the dessert without overburdening the digestive system.
‘Food is always about priorities and trade-offs, and the holidays are no exception,’ Dydyk said.
‘Your goal is not perfection. It is making decisions that align with your long-term health.’
Erin Jowett, a functional registered dietitian, told the Daily Mail: ‘The goal on Thanksgiving isn’t to skip joy, it’s to build a plate your stomach can actually handle’
Val Warner, a dietitian and personal trainer advises eating protein and plants first, then adding small portions of indulgent foods to support blood sugar and energy
Eating order matters
The order in which a person on a GLP-1 eats their Thanksgiving meal matters, according to experts.
Jowett said: ‘I tell my clients to eat their protein first and fill half their plate with vegetables. This not only supports smoother digestion, but it also helps to prevent the micronutrient gaps I often see in people on weight loss medications.’
A GLP-1 user who fills up on mashed potatoes and rolls first might be too full to eat more nutritious turkey and vegetables, potentially missing out on key nutrients and feeling less satisfied overall.
Filling up on nutrient-dense foods first, on the other hand, helps stabilize blood sugar, which naturally reduces cravings for sugary desserts.
Valerie Warner, a dietitian and certified personal trainer, told the Daily Mail: ‘Sprinkle in your indulgences, such as mashed potatoes and desserts after having your protein and plants. Keep these servings at one-third of the plate.
‘Having these foods after you have protein and plants can be very supportive for maintaining lean body mass, managing blood sugars and overall energy.’
The above graph shows how prescriptions for weight-loss drugs including Wegovy and Zepbound have skyrocketed in the US since they were FDA-approved in 2021
Take an after-dinner walk
Incorporating movement after the meal is an effective way to support digestion, such as a family walk, Warner said.
A leisurely holiday stroll aids digestion by helping to move food through the stomach and intestines more efficiently, which can reduce bloating and discomfort.
It also helps moderate blood sugar levels. Research has shown that when people take a walk in the 60 to 90 minute window after a meal, changes in blood sugar are not only less extreme but also more gradual.
Warner said: ‘This may be light walking with the family for 10-15 minutes.
‘If you feel too full for dessert immediately after dinner, a brief stroll can create the space to return and enjoy a slice of pie without discomfort.’
