Extreme hunger is a common experience for those who’ve discontinued GLP-1 drugs like Ozempic, Wegovy, and Zepbound. These medications work by mimicking hormones that block food noise and help tune into hunger cues. When the medication is stopped, intense hunger often returns, making it challenging to maintain weight loss. However, several strategies can help manage this extreme hunger effectively.
Stopping GLP-1 drugs often leads to what is known as Ozempic rebound, where the appetite returns, sometimes even stronger. Dr. Mir Ali explains that appetite dysregulation occurs, resulting in a stronger appetite than before starting the medication. These drugs are designed for long-term use, but issues like accessibility, cost, and side effects make this impractical for many people. Fortunately, there are ways to manage hunger and maintain weight loss.
Portion control plays a crucial role in managing hunger. Dr. Michael L. Glickman suggests using the plate method: half the plate should be non-starchy vegetables, one-quarter protein, and one-quarter carbohydrates. Tools like portion-regulating dinnerware or even using your hand as a portion guide can be helpful. When dining out, consider asking for half portions or boxing half your meal before eating.
Certain foods can help you feel fuller for longer. According to Dr. Christopher McGowan, foods high in fiber and protein are particularly satisfying and should be prioritized. GLP-1 medications slow stomach emptying, leading to prolonged fullness. After stopping, the stomach quickly returns to its normal emptying rate, reducing satiety. Slow-to-digest foods, such as lean meats, beans, legumes, grains, and vegetables, can counteract this effect.
Avoiding highly processed and sugary foods is essential. Dr. Glickman points out that foods high in sugar and carbohydrates can cause insulin spikes, thwarting weight loss efforts and creating a cycle of hunger and cravings. Instead, focus on high-quality foods that do not cause these spikes and crashes.
Planning ahead can also help mitigate extreme hunger. Keeping healthy, satisfying foods within reach can prevent the temptation of processed, sugary options. Dr. Glickman recommends stocking your fridge with well-rounded meals or even investing in premade meals through a delivery service. Studies have shown that meal planning improves diet variety, quality, and body weight.
Eating slowly and mindfully can enhance satisfaction. Dr. Ali advises eating with awareness and intention, savoring the texture, smell, and taste of food. This practice allows your body to be satisfied with less food and gives your stomach enough time to signal your brain that it is full.
Exercise is another key component. Regular physical activity not only helps with weight management but also sends natural signals that can counteract hunger. Dr. Ali recommends 30 minutes of exercise daily, five days a week, ideally combined with resistance training. Research indicates that regular exercise improves appetite sensitivity and reduces hunger post-workout.
Support systems are invaluable. Dr. Seth Kipnis suggests working with professionals like registered dietitians for weight monitoring and advice. Resources like the National Institutes of Health website can provide additional information. Consulting with your medical team ensures other underlying conditions contributing to extreme hunger are ruled out or managed effectively.
While stopping GLP-1 medications like Ozempic, Wegovy, and Zepbound can lead to extreme hunger, various strategies such as portion control, choosing satiating foods, avoiding processed sugars, mindful eating, regular exercise, and seeking professional support can help manage this challenge. By implementing these tips, individuals can better maintain their weight loss and overall well-being.
Source: Healthline