Ozempic Thanksgiving: How Ozempic Is Changing Thanksgiving

According to the independent research and polling source KFF, one in eight Americans reported taking a GLP-1 receptor agonist drug in 2023. That number is likely even higher in 2024, with shortages making way for compounded GLP-1 weight loss medications.

These treatments aren’t just changing health outcomes for obesity and type 2 diabetes in America — they’re also reshaping many people’s relationships with food and food-centric holidays like Thanksgiving.

So, what does this mean for traditions and gatherings? How is Ozempic Thanksgiving different from years past?

We’ll explore how these changes could affect everything from meal planning to family dynamics at the Thanksgiving table. We also have plenty of tips for this holiday season (and beyond!) so you feel confident and supported on your health journey.

If you’re reading this because you’re on a GLP-1 medication, you might already know the basics — in that case, feel free to jump to the tips section. But for those who’ve yet to start or have a loved one taking these meds, here’s a quick refresher on how they work.

Semaglutide, the active ingredient in Ozempic® and Wegovy®, is a GLP-1 medication that helps regulate blood sugar, reduce appetite, and curb cravings.

Ozempic was approved by the FDA (U.S. Food and Drug Administration) to treat type 2 diabetes in 2017 and is sometimes prescribed off-label for weight loss. (Off-label means a drug is prescribed for something it’s not FDA-approved to treat.)

Wegovy is FDA-approved specifically for weight loss in people with obesity or those with overweight who also have related health conditions.

There aren’t any strict dietary limitations while on Ozempic — at least according to its FDA label. But the medication can impact hunger, appetite, and cravings, which might affect your experience with food-focused holiday activities, like Thanksgiving dinner.

We’ve got some Ozempic Thanksgiving tips to help you enjoy low-stress festivities while keeping your weight loss goals in mind.

1. Focus on Portion Control

Rest assured, people on Ozempic and similar drugs can still enjoy Thanksgiving dinner. They just may not be able to eat as much as they did in the past. GLP-1 medications reduce hunger and help you feel full faster. So, this year, embrace moderation.

Keep portion size in mind when serving yourself. You can always go back to get more if you’re still hungry. But if you end up with a massive pile of leftovers on your plate this year, don’t stress — having eyes bigger than your stomach is practically a Thanksgiving tradition.

Pro tip: Fill your plate with lighter fair, like veggies, salad, and turkey. And go easy on the heavier classics — you know, the heart-attack potatoes and the mystery casserole your aunt makes every year.

It’s worth noting here what happens when you overeat on Ozempic. You can end up with uncomfortable side effects, like nausea and bloating, that can make the drive home rough on everyone.

2. Be Mindful of Side Effects

Ozempic Thanksgiving could mean Ozempic side effects. If you’ve been experiencing some of the common gastrointestinal side effects of GLP-1s, you might be worried they’ll ruin your Thanksgiving. Fortunately, there are things you can do to reduce your risk of discomfort — sweatpants aren’t your only option (but they are encouraged).

When it comes to side effects, knowledge is power. It can help to keep a log. Make a note of things like:

• Foods and beverages that trigger side effects

• Foods that are okay in moderation

• When your side effects typically occur (after eating? the day after your dose?)

• Anything that helps treat or prevent side effects

Still worried about GLP-1 side effects on Thanksgiving? Consider reaching out to a provider ahead of the holiday to see if they have any advice.

If you’ve been experiencing nausea, for example, they may prescribe an anti-nausea drug. Or they might recommend over-the-counter (OTC) meds to help treat symptoms like gas, bloating, and diarrhea.

Going in with a game plan might also ease any anxiety you have about developing side effects on the holiday.

3. Address the Topic With Those You Trust

Jessica Yu, Ph.D., clinical psychologist and senior director of patient experience at Hims & Hers, suggests having an open and honest conversation with your Thanksgiving hosts a few days in advance.

Whether they’re family or friends, it can help set the tone for a more relaxed day. If you’re not sure what you’d say, think about any questions or comments that might come up and what support you’d like from your loved ones.

You might say something like, “I’ve been taking GLP-1s for weight loss, and they could affect my appetite this year, so Thanksgiving might feel and look a bit different for me.” This lets them know what to expect without going into too much detail (unless you want to go into detail — it’s totally up to you).

If you anticipate needing specific support — like help with food choices — don’t hesitate to ask. Collaborating on solutions can also be a great way to involve them in your journey.

4. Be Prepared for Questions

Thanksgiving gatherings can be prime time for personal questions that feel invasive. We’ve all been cornered by that one distant relative with lots to say about our personal choices, and it’s never fun.

If you’ve already lost a noticeable amount of weight, you can expect a few questions and comments. Decide in advance how upfront you’d like to be about your weight loss journey. It’s totally up to you how much detail you reveal.

Typically, we recommend honesty. Especially when talking with other folks who have struggled with weight. So, if you and your cousin have talked about weight loss strategies in the past, tell her how excited you are to have found something that actually works. Trust us, she’s going to want to know all about it.

And you could be doing her a huge favor by clueing her into a medication that could benefit her health.

5. Set Boundaries

Of course, people wanting to hear all about it is also one of the downsides of talking about Ozempic at Thanksgiving. You don’t want to spend the entire night telling 15 different people about your Ozempic side effects.

Dr. Yu says it’s perfectly okay to set boundaries for yourself and others. If you want to tell your cousin all about compounded semaglutide but don’t want to discuss it on Thanksgiving, just let her know. You can always text her over the weekend.

And if you want to avoid the topic altogether, Dr. Yu suggests keeping it simple and steering the conversation elsewhere.

For example, let’s say a family member says, “You look great! What’s your secret?”

A totally valid response could be, “Thank you! I’m trying to get healthier! But what I want to know is…Where did you get your hair done? Are you getting out of town this winter? How’s your pet snake?” You get the idea.

Setting boundaries is all about creating a space where you feel comfortable — and you can do it in a way that’s respectful to others, too. You don’t owe anyone an explanation and are allowed to prioritize your own comfort. Feel empowered to keep the conversation focused on what truly matters to you this Thanksgiving.

6. Look Out for Healthy Swaps

If you’re in charge of the menu, you’re in a great position to make a few delicious, healthier choices for yourself and your guests. If you’re a guest, consider bringing a healthy appetizer or side dish that you know won’t upset your stomach.

Here are some good things to keep an eye out for as a Thanksgiving guest on Ozempic or to prepare if you’re making the feast:

• Lean protein. The star of the Thanksgiving table, turkey is a fantastic choice. Lean protein is essential for building and maintaining muscle mass. It can also help you avoid losing too much muscle during your weight loss journey, and it’s lower in fats and calories than other meats.

• Low-fat dairy products. Consider opting for olive oil instead of butter, light coconut cream, and low-sodium broths instead of heavy creams. You can also avoid heavier dishes like potatoes au gratin.

• Non-starchy vegetables. Load up on seasonal favorites like carrots, green beans, and squash. They’re nutritious and add color to the Thanksgiving spread.

• Nuts and seeds. These are excellent sources of fiber and healthy fats. Try pumpkin seeds for a festive touch, or add your favorite nuts to salads for extra crunch and protein.

• Whole grains. If you’re cooking, instead of traditional stuffing or marshmallow-topped sweet potatoes, think about serving brown rice, quinoa, or barley. They’re packed with nutrients and won’t spike your blood sugar. You could also make stuffing with whole-grain bread, lower-sodium broth, and veggies instead of sausage for a healthier twist.

• Legumes. Beans and lentils can be a hearty and nutritious addition to your meal. Lots of fall and winter recipes revolve around these ingredients, so they’ll fit right in with a holiday dinner menu.

• Fresh fruit. Seasonal favorites like apples, cranberries, and pomegranates are full of vitamins and antioxidants. Add them to salad for a colorful touch, or serve them for dessert.

These healthy swaps can help you enjoy a delicious Thanksgiving meal that aligns with your weight loss goals.

7. Practice Acceptance and Express Gratitude

It goes without saying, but Thanksgiving is a good time to reflect on gratitude. Dr. Yu reminds us, “Remember to give thanks. It is Thanksgiving, after all!”

Once the meal is over — whether you’ve cleared your plate or not — take a moment to stand up, put your dishes away, and thank the host. You might say, “That was a wonderful meal, and I loved spending time with you. Thank you.”

This simple act of appreciation can really enhance the spirit of the day and take the pressure off what you did or didn’t eat.

Dr. Yu also emphasizes the concept of radical acceptance. This means fully embracing your experience, even if it’s different from what you’re used to, without judgment.

If you’re taking GLP-1 medication for weight loss and it’s impacting your experience of holiday gatherings, try not to judge yourself. Change isn’t a bad thing, even if it can feel uncomfortable. These shifts aren’t necessarily good or bad — they’re just part of the journey.

If you are using weight loss meds, you may notice changes in appetite and how you relate to food during this Thanksgiving. That’s okay!

Everyone can still enjoy a delicious meal, connecting with loved ones, and participating in fun holiday activities, whether they’re using GLP1-s like Ozempic or not.

So, to enjoy the holiday while staying mindful of health and wellness goals and personal boundaries, here are some key tips to keep in mind as you approach Ozempic Thanksgiving:

• Embrace portion control and be aware of the side effects. You can still savor all the flavors with smaller portions, and you can always go back for more if you’re still hungry. Listen to your body and take things slowly to avoid side effects from overeating.

• Make healthy swaps. Go for lean proteins, non-starchy vegetables, and whole grains if possible. Consider seasonal fruits and nuts for added nutrition.

• Communicate with loved ones and set boundaries. If it’s comfortable, share your experiences with family and friends to foster understanding and support ahead of time. It’s also okay to steer conversations away from personal health topics if they make you uncomfortable. This might even lead to greater, deeper connections.

• Cultivate gratitude. Focus on the positive aspects of the holiday, expressing appreciation for the meal and the company around you.

If you have any other questions or concerns, don’t hesitate to reach out to your healthcare provider.

If you’re not already using weight loss medications and are having a hard time losing weight during the holiday season, you can learn more about treatment options with an online consultation.

The heightened emotions and decadent dishes can make weight management extra tough this time of year, and we’re here to support you in your effort.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.