There’s a new force reshaping the conversation around food and weight loss: GLP-1 drugs like Ozempic. Once viewed as a novel treatment, they’ve now become a catalyst for sweeping change—not just in personal health, but in the entire food industry. We are witnessing a massive shift in how we approach food and weight loss, driven by a class of drugs known as GLP-1 agonists.

In 2025 alone, GLP-1 drugs like Ozempic moved from being a medical curiosity to a structural disruptor in the food industry. With millions of people now using them for weight management, the ripple effects are being felt everywhere—from grocery store shelves to restaurant kitchens. Demand for sugary snacks, alcohol, and fast food is dropping as users find their cravings silenced.

But what does this mean for you? Whether you are considering medical intervention or looking for natural ways to achieve similar results, understanding the science behind GLP-1 is crucial. Let’s dive into this new reality and explore the best paths forward for your health journey.

 

The Rise of the “Quiet” Diet Revolution

 

It’s fascinating how quickly things change. Just a few years ago, weight loss conversations revolved around willpower and calorie counting. Today, the conversation is chemical.

An estimated two million Canadians—roughly the population of Vancouver and Calgary combined—now use GLP-1 medications. This 80% year-over-year increase will force food manufacturers to rethink their strategies. Why? Because these drugs mimic a hormone called glucagon-like peptide-1 (GLP-1), which signals satiety to the brain. Simply put, users just aren’t as hungry.

This shift isn’t just about shrinking waistlines; it’s about a fundamental change in our relationship with food. But as with any major health trend, it’s vital to look before you leap.

 

Thinking About Ozempic? Here’s What You Need to Know

If you are considering GLP-1 medications for weight loss, you are likely looking for a powerful tool to help you reach your goals. While these drugs can be incredibly effective, they aren’t a magic wand. They require medical supervision and a commitment to lifestyle changes – and this commitment can’t be understated.

 

Consult Your Healthcare Team First

Before starting any new medication, a thorough check-up is non-negotiable. These drugs were originally designed for type 2 diabetes management, and while their weight loss benefits are potent, they affect your body’s insulin regulation and digestion speed. Your doctor needs to review your medical history to ensure this is the safe choice for you.

 

Understand the Side Effects

 

It’s important to be realistic. Common side effects can include nausea, vomiting, and other gastrointestinal issues. While these often subside over time, they can be challenging. There’s more you should know: recent research has linked GLP-1 medications to a decrease in muscle mass and bone density, as well as potential impacts on mental health, especially if healthy habits aren’t maintained alongside medication use.

A major study published in Diabetes, Obesity & Metabolism (2023) found a reduction in lean muscle mass among adults taking GLP-1 agonists for weight loss. (Read the study) Similarly, a review in Bone reported that rapid weight loss, particularly with GLP-1 drugs, can result in decreased bone density. (See the review)

Mental health is part of the picture, too. A study in Nature reported an increased risk of depression and anxiety symptoms in some people using GLP-1 receptor agonists. (Read the article)

A friendly chat with a nutritionist, like me, can help you plan meals that are gentle on your stomach while your body adjusts, and support healthy habits to help protect your muscles, bones, and mental well-being.

 

Focus on Nutrient Density

 

Because your appetite will decrease significantly, every bite counts. You can’t afford to fill up on empty calories when your capacity for food is limited. Prioritize nutrient-dense foods like leafy greens, non-starchy vegetables (such as broccoli, cauliflower, zucchini, and peppers), a variety of animal proteins (like eggs, chicken, turkey, fish, beef, and seafood), healthy fats (including salmon, sardines, avocado, olive oil, nuts, seeds, and full-fat yogurt), and fermented foods (such as kimchi, sauerkraut, and kefir). This approach helps ensure you stay healthy and nourished, even as your appetite decreases.

 

Want to Boost GLP-1 Naturally? Try This First

Maybe you aren’t ready for medication, or perhaps you want to see what your body can do on its own. Did you know you can stimulate your body’s natural production of GLP-1 through your diet?

It turns out, the “low-fat” craze of the 90s might have led us astray. Recent science suggests that macronutrients—specifically proteins and healthy fats—are potent triggers for satiety hormones.

 

The Power of Protein and Healthy Fats

 

When we eat, our intestines release hormones to tell our brain we are full. Studies have shown that meals high in protein and healthy fats are particularly effective at stimulating GLP-1 secretion.

Why does this work? Fats delay gastric emptying (slowing down digestion), which keeps you feeling fuller for longer. Similarly, protein requires more energy to digest and triggers a strong satiety signal.

Actionable Tip: Instead of a bagel for breakfast, try three hard-boiled eggs with avocado. You might be surprised at how much longer you stay satisfied!

 

What the Science Says

 

Research supports this approach. For example, one study found that specific fatty acids can significantly stimulate GLP-1 release (read the study here). Another study highlighted that protein consumption stimulates GLP-1 secretion effectively in both diabetic and non-diabetic individuals (see the research here). Essentially, by shifting your diet toward high-quality proteins (like salmon, eggs, and chicken) and healthy fats (like olive oil, nuts, and avocados), you are hacking your own biology to feel full naturally.

 

Need a Weight Loss Hack? Consider Ketones

 

If you’re not quite ready for Ozempic but are searching for an extra tool to support your weight loss journey, here’s a simple yet powerful option worth exploring: ketones.

What are ketones? These are molecules your body produces when it breaks down fat for energy, usually when carbohydrate intake is low—such as during fasting or on a ketogenic diet. Ketones don’t just help burn fat; they can also act as appetite suppressants and increase your sense of fullness, making it easier to reduce calorie intake without constant hunger pangs.

How does this work? Research has found that ketones influence hormones including GLP-1, supporting satiety and possibly helping you conquer cravings. A 2020 study in Obesity showed that ketone supplementation increased post-meal GLP-1 response and lowered hunger (see the study here).

Actionable Tip: Trying out a low-carb or ketogenic meal, or even adding exogenous ketone supplements, could be a practical way to tap into this natural appetite regulation system.

Remember, every person’s journey is unique, and using ketones as a tool can be a gentle entry point for some—providing a metabolic nudge before more intensive interventions are needed.

 

What Happens When You Stop Ozempic Without a Lasting Lifestyle Change?

 

Thinking of pausing or stopping Ozempic? Here’s an important reality check: unless you’ve developed sustainable habits along the way, the weight you lost may come right back—and sometimes even faster than before.

Research shows that GLP-1 medications like Ozempic are most effective when paired with lasting changes in diet and activity. According to a 2022 study in Diabetes, Obesity and Metabolism (link here), participants who stopped taking semaglutide (the active ingredient in Ozempic) regained, on average, two-thirds of the weight they’d lost within a year. Why does this happen?

GLP-1s help manage appetite and cravings, but those effects fade quickly after stopping the medication. Without healthy routines—like regular movement and balanced, filling meals—it’s easy to slip back into old eating patterns. A separate review in JAMA (see here) found comparable results, underscoring that the body’s natural signals for hunger and fullness often revert once the medication is discontinued.

If you’re currently using Ozempic or a similar drug, consider how you might make positive habits truly routine—not “just for now,” but for the long haul. Building these habits alongside medication can go a long way to helping you maintain your hard-earned progress, even after stopping the medication.

 

Your Path, Your Choice

Whether you choose the medical route or the nutritional route, the goal remains the same: a healthier, happier you.

If you choose medication, remember that it works best alongside healthy habits, not as a replacement for them. If you choose the natural path, be patient with yourself and focus on adding nourishing fats and proteins to your plate.

The food landscape is changing, but your ability to make informed, empowered choices is stronger than ever.

The bottom line is, even if you choose to use Ozempic, you still have to change your lifestyle—so don’t think of it as a magic pill, even though it may seem that way at first.

 

Ready to Get Support on Your Journey?

Looking for expert guidance as you work toward your health goals? As a nutritionist specializing in helping people build sustainable, healthy habits—with or without Ozempic—I’m here to guide you every step of the way. Together, we’ll uncover practical strategies to conquer cravings, develop routines you can stick with, and set you up for lasting wellbeing.

Wondering how to get started? Reach out today, and let’s craft a personalized plan that fits your life. Your healthiest future is within reach—let’s make it happen, one step at a time.

 

Ready to take the next step?

• For the medication route: Schedule an appointment with your doctor to discuss if GLP-1s are right for you.

• For the natural route: Schedule an appointment with me, and try adding a serving of healthy fats and protein to every meal this week and track how your hunger levels change.

https://tracyhoule.com/services/

Your health journey is personal. Whichever road you take, make sure it’s one that leads to long-term wellness.