Ozempic: the good, the bad, the ugly

In the world of weight loss, few medications have generated as much buzz as Ozempic (semaglutide). Originally developed to manage type 2 diabetes, it has become a go-to option for those seeking significant weight loss. But is Ozempic a miracle drug, or is there more to the story?

Let’s break it down—the good, the bad, and the ugly—so you can decide if it’s worth the hype.

The Good: Why Ozempic Works

1. Impressive Weight Loss Results

Clinical trials have shown that Ozempic can help people lose 10-15% of their body weight over several months. In a study of non-diabetic individuals, participants lost an average of 11.85% of their body weight, far outperforming placebo groups. This is because semaglutide mimics GLP-1, a hormone that suppresses appetite and slows digestion, helping people eat less without intense cravings.

2. Blood Sugar and Heart Health Benefits

Even for non-diabetics, Ozempic has shown promising effects in stabilising blood sugar levels and even reducing the risk of heart disease. This makes it especially appealing for those who are pre-diabetic or at risk for metabolic disorders.

3. A Simple, Weekly Injection

Unlike daily weight loss pills, Ozempic is a once-a-week injection, making it more convenient for people who struggle with remembering to take daily medication.

The Bad: Side Effects and Challenges

1. Gastrointestinal Side Effects

Slowing digestion helps with weight loss, but it also causes some unpleasant side effects, including:

• Nausea and vomiting

• Diarrhea or constipation

• Bloating and stomach pain

• Heartburn and acid reflux

For some, these side effects improve over time, but many others find them severe enough to stop the medication altogether.

2. High Cost and Limited Access

• In the UK, Ozempic can cost £150-£180 per month when used off-label for weight loss.

• In the US, it can be over $1,000 per month without insurance.

• Some healthcare systems don’t cover it for weight loss, meaning many people have to pay out of pocket.

The high demand for Ozempic has also led to shortages, making it difficult for diabetic patients who rely on it for blood sugar control.

3. You Have to Stay on It—Or Else

One of the biggest downsides? Weight regain after stopping Ozempic is common. Studies show that people who discontinue the drug regain two-thirds of the weight they lost within a year. This raises ethical questions:

• Is Ozempic designed for long-term dependency?

• Why isn’t there more focus on a permanent solution for weight loss? (Maybe big pharma’s benefit from a product requirement high dosage over a very long time)

For many, this means lifelong use or finding alternative ways to maintain their weight loss.

The Ugly: The Business of Big Pharma

1. Is Frequent Use a Money Grab?

Pharmaceutical companies profit most from drugs that require lifelong use. Ozempic is no exception. While there is a scientific reason for the weekly injections (its half-life is about 7 days), some wonder if a longer-lasting or one-time alternative is being deprioritised for business reasons.

Newer drugs like Mounjaro (tirzepatide) and retatrutide are being studied for longer-lasting effects, but for now, most GLP-1 medications require ongoing use to maintain results.

2. The Ethical Debate: Who Gets Ozempic?

The sudden demand for Ozempic for weight loss has led to shortages for diabetic patients who need it for survival. Some critics argue that pharmaceutical companies are prioritizing profits over patient care, promoting the drug for weight loss while diabetics struggle to access it.

Making Ozempic Work for the Long Term: Training & Nutrition Strategies

While Ozempic is an effective tool, using it alongside proper training and nutrition is the best way to ensure long-lasting weight loss—even if you decide to stop the medication in the future. Here’s how:

1. Strength Training to Preserve Muscle Mass

One downside of rapid weight loss (especially with medications like Ozempic) is the potential loss of muscle mass, which can slow metabolism over time. Strength training helps:

✔ Maintain lean muscle, keeping your metabolism high

✔ Improve body composition, so the weight you lose is fat, not muscle

✔ Support long-term weight maintenance, even after stopping

How to start: Aim for 2-3 strength training sessions per week, focusing on compound movements like squats, deadlifts, and push-ups.

2. Protein-Rich Nutrition to Support Fat Loss

Since Ozempic reduces appetite, it’s crucial to prioritise protein intake to ensure you’re not just eating less but eating smart. A high-protein diet helps:

✔ Prevent muscle loss while in a calorie deficit

✔ Keep you fuller for longer, reducing the risk of binge eating after stopping the drug

✔ Improve recovery and energy levels

How much? Aim for 1.2–2.0 grams of protein per kg of body weight. Great sources include lean meats, fish, eggs, legumes, and protein shakes.

3. Mindful Eating to Reduce Dependence on Ozempic

Ozempic works by reducing cravings and suppressing appetite, but if you don’t develop long-term habits, old eating patterns can return once you stop taking it. Practicing mindful eating can help:

✔ Recognize true hunger vs. emotional cravings

✔ Prevent overeating when off medication

✔ Build a healthy relationship with food

Simple tips:

• Eat slowly and avoid distractions while eating

• Focus on whole foods over ultra-processed ones

• Identify emotional triggers that lead to overeating

Final Verdict: Is Ozempic Worth It?

✅ Who It’s Good For:

✔️ People struggling with obesity who have tried other methods without success.

✔️ Those who can afford long-term treatment.

✔️ Individuals at risk for diabetes or heart disease.

⚠️ Who Should Think Twice:

❌ People looking for a quick fix (weight often comes back if you stop).

❌ Those who can’t tolerate nausea or digestive side effects.

💡 The Bottom Line:

Ozempic works—but it’s not magic. It comes with side effects, costs, and long-term dependency concerns. The best approach? Use Ozempic as a tool, not a crutch. Pair it with strength training, a protein-rich diet, and mindful eating to ensure the weight stays off—even after the injections stop.

Author - Karim Djidel

I’m a coach and owner of ON-U-TRAINING, I work 1 to 1 and online with people that want to lose weight, put on muscles and get really fit. If you’d like to get started, let’s jump on a free 1 to 1 consultation where we can discuss your goals and options in more details!