Sometimes it seems like the winter holidays are all about food\u2014Grandma\u2019s famous pie at Thanksgiving, cocoa and cookies with the neighbors, a full spread at the office potluck.<\/p>\n
But if you\u2019re taking a glucagon-like peptide-1 receptor agonist drug (such as\u00a0Ozempic<\/a>\u00a0or Wegovy) for diabetes or\u00a0weight loss<\/a>, your relationship with food has likely changed. GLP-1 medications slow down your digestion so that you feel full longer, meaning that you usually eat less. They often reduce \u201cfood noise,\u201d or excessive thoughts and cravings about food.<\/p>\n That\u2019s helpful for weight loss and your overall health, but at the holidays you might want to enjoy some favorite treats. With some planning, you can.<\/p>\n \u201cYour appetite and portions may look different than they used to and that\u2019s completely OK. You can still enjoy the foods you love, just in smaller amounts that feel comfortable now,\u201d says UNC Health family medicine doctor\u00a0Ana Morais, MD<\/a>.<\/p>\n \t\t\t\t\t\t1. Adjust expectations and have a plan<\/p>\n Before you attend a holiday gathering, consider your own expectations. You may associate certain get-togethers or parties with the food traditionally shared there, but it can help to consider all the reasons you\u2019re excited for the event\u2014maybe you get to meet your new niece or see a friend you haven\u2019t seen in a long time.<\/p>\n \u201cFocus on the social part of it,\u201d Dr. Morais says. \u201cThink ahead about the parts of the gathering you\u2019re looking forward to, whether that\u2019s catching up with people while on a walk or playing a game.\u201d<\/p>\n If you\u2019re bringing a dish, ask your host if you can bring something you know sits well with you\u2014like a veggie dish or a lean protein\u2014so you have options that help you feel good.<\/p>\n It can also be helpful to think through how you\u2019ll say no to food if you have a\u00a0relative who pressures<\/a>\u00a0you to eat more.<\/p>\n \u201cYou can say, \u2018It looks great, it must taste delicious, but I\u2019m full right now,\u2019\u201d Dr. Morais says. \u201cIf you feel comfortable sharing that you\u2019re on a medication, you can do so and tell people you\u2019re working really hard on this treatment. But if you don\u2019t feel comfortable sharing, just say that you\u2019re satisfied and thank them for caring.\u201d<\/p>\n \t\t\t\t\t\t2. Don\u2019t skip meals \u2014 or your medications<\/p>\n You may be tempted to skip\u00a0breakfast<\/a>\u00a0so you can eat more at a holiday lunch or go all day without eating so you can load up at the holiday party.<\/p>\n \u201cIf you go all day without eating, what tends to happen is you then overeat,\u201d Dr. Morais says, noting it will be harder for you to make choices that feel comfortable for your body if you\u2019re really hungry.<\/p>\n Dr. Morais says that some of her patients have confessed to skipping doses of their GLP-1 medication so they can eat more at the holidays or on vacation.<\/p>\n \u201cThey always end up regretting it, because if you stop taking it for more than two weeks you have to restart the medication at the initial dose,\u201d she says, which means you may again experience the side effects that can happen at first, such as nausea, vomiting, acid reflux, abdominal pain and bloating. \u201cI don\u2019t recommend skipping or lowering your dose. Consistency is really important.\u201d<\/p>\n Skipping even a week<\/a>\u00a0of medication can increase your hunger, which can impact your long-term goals.<\/p>\n \t\t\t\t\t\t3.\u00a0Think about the structure of your plate<\/p>\n When it comes time for a meal or buffet line, consider the composition of your plate.<\/p>\n On a typical day, \u201chalf of your plate should be nonstarchy vegetables, a quarter of your plate should be a lean protein and the other quarter should be whole grains or starches,\u201d Dr. Morais says.<\/p>\n Of course, at many holiday gatherings, the vegetables might be in creams, gravy or butter, and a lot of the offerings will be starches. Do the best you can\u2014look for roasted veggies, for example. And think about the portion you need. While your host may provide a large dinner plate, you don\u2019t have to fill it completely.<\/p>\n Focusing on these smaller portions can help you enjoy your traditional favorites. You might find that eating just a few bites of stuffing is satisfying now in a way it wasn\u2019t before the medication.<\/p>\n \u201cIf there\u2019s something you want to have, you don\u2019t have to skip it altogether,\u201d Dr. Morais says. \u201cYou can have a small portion and savor it, but try not to have the starches\u2014corn, rice, yams, pasta, bread\u2014exceed that quarter of your plate.\u201d<\/p>\n \t\t\t\t\t\t4. Know which foods will cause side effects<\/p>\n Some foods can cause or worsen side effects such as nausea, indigestion and bloating when you\u2019re taking a GLP-1, and they\u2019re often the type of food we eat on holidays.<\/p>\n \u201cThe high-carb and high-fat foods tend to amplify side effects, so try to fill up on fiber and lean protein,\u201d Dr. Morais says. \u201cIf you love going for seconds, make your seconds those nonstarchy vegetables.\u201d<\/p>\n If possible, take a break between your meal and dessert.<\/p>\n \u201cMaybe everyone goes for a walk, gets outside, has time to digest, and you have pie later,\u201d Dr. Morais says.<\/p>\n Already feeling full but hate to miss your aunt\u2019s pumpkin roll? You could also ask for a slice to go and enjoy it later.<\/p>\n 5. Be mindful about alcohol.<\/p>\n \t\t\t\t\t\t5. Know which foods will cause side effects<\/p>\n GLP-1s can change a your appetite for and tolerance of alcohol. You might not want a glass of wine or a holiday beer this year, and that\u2019s OK.<\/p>\n If you do drink, try separating the drink from the meal so you can focus on enjoying the food. If you\u2019re drinking while mingling, alternate an alcoholic beverage with water or a seltzer.<\/p>\n \u201cThe alcohol will probably hit you a little harder than you\u2019re used to because of the way medications slow down your gastrointestinal system, especially if you\u2019ve been drinking less lately,\u201d Dr. Morais says. \u201cSavor your drink with small sips instead of rushing.\u201d<\/p>\n If you\u2019re making a mixed drink, remember that juices and sodas have a lot of sugar; try using just a splash of mixers and fill the rest of the cup with flavored carbonated waters.<\/p>\n \t\t\t\t\t\t6. Don\u2019t neglect other healthy habits<\/p>\n Make sure you\u2019re getting regular\u00a0exercise<\/a>\u00a0and quality\u00a0sleep<\/a>\u00a0during the busy holiday season. Both will improve your mood and help you focus on making the right food choices for you.<\/p>\n \u201cStay consistent, even if it\u2019s just 15 minutes of a workout video in your room using a can of beans instead of free weights,\u201d Dr. Morais says. \u201cStrength training<\/a>\u00a0is really important for people taking GLP-1 agonists, and people often tell me how much weaker they feel when they skip even a few weeks.\u201d<\/p>\n Physical activity can help you connect with your loved ones in ways that don\u2019t involve food\u2014maybe a family member will join you on a hike or get you a guest pass to their\u00a0gym<\/a>.<\/p>\n \t\t\t\t\t\t7. Give yourself grace if things don\u2019t go according to plan, then return to routine<\/p>\n Even the best plans and intentions can fail, and you might eat or drink more than you wanted to.<\/p>\n \u201cGive yourself grace, and don\u2019t beat yourself up,\u201d Dr. Morais says.<\/p>\n