Nutrition & Protein Prioritization: Preventing ‘Ozempic Face’

Why Appetite Suppression Makes Food Choices More Important Than Ever

GLP-1 medications like Ozempic and Mounjaro curb hunger, making weight loss easier. But eating less also means that every bite matters more. Without careful food choices, muscle loss, nutrient deficiencies, and fatigue can creep in.

Since your appetite no longer drives you to eat enough protein and nutrients naturally, a strategic approach is key. Prioritizing muscle-preserving protein, fiber-rich foods, and essential vitamins ensures you lose fat—not strength or vitality.

Why ‘Ozempic Face’ Happens & How to Prevent It

Losing weight quickly can sometimes result in "Ozempic Face"—loose, sagging skin due to a loss of fat and muscle. While fat loss is inevitable, muscle preservation is within your control.

Here’s how to maintain a youthful look:
✔ Eat enough protein to prevent muscle loss.
✔ Support skin elasticity with collagen, healthy fats, and hydration.
✔ Incorporate resistance training to retain lean mass.

By prioritizing protein and skin-supporting nutrients, you can lose weight without looking gaunt.

Protein First: The Simple Rule for Every Meal

Protein is non-negotiable when on GLP-1s. It’s the key to:

• Preserving muscle while losing fat

• Keeping you full longer

• Supporting metabolism

A "protein-first" mindset ensures your body gets what it needs before filling up on less essential foods.

Easy High-Protein Meals & Snacks

• Scrambled eggs with cottage cheese

• Greek yogurt with almonds

• Grilled chicken with avocado salad

• Tuna with whole grain crackers

• Hard-boiled eggs with a handful of nuts

Even when eating less, prioritizing protein-rich meals will keep you strong and satisfied.

The Best Protein Sources for Muscle Retention

For effective muscle preservation, focus on high-quality, complete proteins like:

• Lean meats: Chicken, turkey, beef, salmon

• Dairy: Greek yogurt, cottage cheese

• Plant-based: Tofu, tempeh, lentils

• Supplements: Whey, casein, collagen

Eating a mix of these ensures optimal muscle maintenance during weight loss.

How Much Protein Do You Need? (Practical Breakdown)

A simple rule: 0.75–1 grams of protein per pound of goal body weight.

Example: If you want to weigh 180 lbs and aim to retain muscle, 135–180g of protein daily is ideal.

To hit this goal, break it down:
✅ 4 oz chicken breast → 35g
✅ 1 cup Greek yogurt → 20g
✅ 1 scoop whey protein → 25g

Eating protein at each meal makes it easier to reach your daily target.

How to Get Enough Nutrients When Eating Less

When appetite is suppressed, nutrient-dense foods are essential.

Maximize nutrition by:
✔ Eating whole foods (lean proteins, veggies, healthy fats)
✔ Choosing high-volume, low-calorie foods (zucchini, spinach, berries)
✔ Prioritizing fiber (chia seeds, psyllium husk) to aid digestion

With fewer meals, each one must deliver essential vitamins, minerals, and fiber.

Supplements That Help: Protein, Fiber & Collagen

Whole foods should come first, but supplements can fill gaps:
💪 Protein powder for easy protein intake
✨ Collagen peptides for skin and joint health
🌿 Fiber supplements to support digestion
💧 Electrolytes to maintain hydration

These enhance results while keeping your body well-nourished.

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Having the right products makes staying on track effortless.

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