As users of GLP-1 medications like Ozempic, Wegovy, and Zepbound often face extreme hunger upon discontinuation, experts are offering strategies to help manage this rebound effect, commonly known as “Ozempic rebound.” Clinical studies indicate that many individuals regain significant weight after stopping these medications, as appetite regulation can become dysregulated.
Dr. Mir Ali, a bariatric surgeon, explains that while these drugs suppress appetite, the return of hunger can be intensified after stopping. To counteract this, experts suggest several practical tips:
- Portion Control: Use methods like the “plate method,” which emphasizes filling half your plate with non-starchy vegetables, a quarter with protein, and a quarter with carbohydrates.
- Satiating Foods: Prioritize high-fiber and protein-rich foods to enhance fullness. Lean meats, beans, legumes, and whole grains are recommended.
- Avoid Processed Foods: Steer clear of high-sugar and processed foods that can lead to insulin spikes and increased hunger.
- Meal Planning: Stock your kitchen with nourishing foods and plan meals to reduce reliance on unhealthy options.
- Mindful Eating: Slow down during meals to allow your body to recognize fullness and savor the experience.
- Regular Exercise: Aim for at least 150 minutes of moderate-intensity activity weekly to help manage appetite and support weight maintenance.
- Seek Support: Collaborating with a registered dietitian or healthcare provider can provide additional guidance and accountability.
These strategies aim to help individuals navigate the challenges of hunger after discontinuing GLP-1 medications, facilitating sustainable weight management.
Source: Heathline