Preventing Ozempic Butt, Ozempic Face & Ozempic Feet - Importance of Protein Intake When Using GLP-1's According to a Dietitian

GLP-1 medications such as Ozempic, Wegovy, Mounjaro and Zepbound have taken the health and weight loss world by storm. GLP-1 medications are being considered a game-changer for managing type 2 diabetes and aiding in weight loss and reducing food noise. But beneath the weight loss and health improvements, there may be side effects that many users were not prepared for—from gastrointestinal distress to the now viral "Ozempic face," "Ozempic butt" and "Ozempic feet." These side effects are more likely linked to rapid weight loss and inadequate protein intake than GLP-1 use.

As more people turn to GLP-1 medications, it's crucial to have honest conversations with health care providers about what to expect beyond the scale victories. The good news? These side effects can be minimized by approaching your GLP-1 journey with a solid nutrition and exercise plan.

What Are "Ozempic Butt," "Ozempic Face," and "Ozempic Feet"?

So what exactly are Ozempic butt and Ozempic face? These nonmedical terms describe the loose or sagging skin resulting from rapid weight loss, when the skin's natural elasticity cannot adapt quickly enough.^[8] What does Ozempic face look like? The condition will appear as a rapid fat loss in the cheek area, making the skin appear hollow and loose.^[3] Although these facial changes are cosmetic, the side effects are psychological and can be deeply distressing to those affected.

Ozempic butt is the sagging and deflated look of the buttocks that can often occur after significant weight loss. Although not medically dangerous, these physical changes can be a source of significant distress for GLP-1 users.

Ozempic feet refer to a loss of padding and prominent tendons and veins. This issue goes beyond aesthetics; it can cause instability and discomfort as if walking on the bone.

How To Avoid Ozempic Face

• Focus on gradual versus rapid weight loss: The adage "slow and steady wins the race" could not be more accurate with GLP-1 usage. Changing your mindset from a strictly weight loss perspective allows for the development of lifelong healthy behavioral habits.
• Add resistance training: Your weight loss program should go hand in hand with strength and resistance training. Incorporation of weights, resistance bands, or body-weighted exercises may help preserve and rebuild lean mass, especially in the glutes and lower body.^[5]
• Adequate protein intake: Based on research, optimal protein intake may be as high as 1.2 - 1.6 grams per kilogram of body weight.^[6] Eating protein post-resistance training has also been shown to inhibit muscle breakdown. Adequate daily protein intake may reduce muscle loss in general.^[5] For a comprehensive protein intake guide, click here.
• Hydration & skin care: Healthy, elastic skin depends on proper hydration. Water plays a vital role in maintaining skin function, and research shows that adequate fluid intake supports better skin hydration.^[7] Staying well-hydrated may help reduce the visible effects of “Ozempic face.”^[1]
• Footwear & support: For “Ozempic feet,” look into cushioned shoes or orthotics.
• Validate and normalize your feelings surrounding these changes: A small research study^[2][4] found that adopting a body-neutral mindset helped participants value and appreciate their bodies, regardless of shape or size.
• Reframe and focus on metrics outside the scale: Celebrate non-scale improvement, such as improved labs, mobility, and endurance.

How Do I Eat Adequately When I Don't Feel Hungry?

I'm frequently asked how to maintain adequate nutrition and hydration when typical hunger cues are absent. Below are some strategies I use with clients to help them stay well-nourished and hydrated.

1. Look for signs of hunger outside of typical tummy grumbling. Pay attention to feelings such as headaches, fatigue, lethargy, and moodiness, often called “hangriness.” All could be signs of low blood sugar and indicate that you need a meal or snack.
2. Set alarms for meal and snack times.
3. Eat small, frequent meals.
4. Small portions, high protein: Shakes, snacks, and meal replacements are excellent, protein-dense options. These alternatives can help meet protein needs, even when eating smaller portions at each meal.

Final Thoughts

Weight loss is about more than just the number on the scale — it’s about your overall quality of life and how you feel in your body. If you’re navigating sudden body changes such as “Ozempic Face,” “Ozempic Butt” and “Ozempic Feet,” know that you’re not alone. Making a strategic shift to eating protein-rich replacements, snacks, and shakes every few hours can reduce the risk of developing unwanted side effects of GLP-1 use. Adding in strength or resistance training can build and prevent muscle loss that often accompanies rapid weight loss. Focus on sustainable changes and work toward creating a body that supports your life, not just your weight goals.

References

^[1] Akdeniz, M., Tomova‐Simitchieva, T., Dobos, G., Blume‐Peytavi, U., & Kottner, J. (2018). Does dietary fluid intake affect skin hydration in healthy humans? A systematic literature review. Skin Research and Technology, 24(3), 459–465. https://doi.org/10.1111/srt.12454

^[2] APA PsycNet. (n.d.). Retrieved from psycnet.apa.org website: https://psycnet.apa.org/record/2011-20792-007

^[3] Mansour, M. R., Hannawa, O. M., Yaldo, M. M., Nageeb, E. M., & Kongkrit Chaiyasate. (2024). The Rise of “Ozempic Face”: Analyzing Trends and Treatment Challenges Associated with Rapid Facial Weight Loss Induced by GLP-1 Agonists. Journal of Plastic Reconstructive & Aesthetic Surgery, 96, 225–227. https://doi.org/10.1016/j.bjps.2024.07.051

^[4] Mulgrew, K. E., & Hinz, A. (2024). What is body neutrality and how is it different to existing body image concepts? An analysis of experts and general community responses. Body Image, 51, 101780–101780. https://doi.org/10.1016/j.bodyim.2024.101780

^[5] Naseeb, M. A., & Volpe, S. L. (2017). Protein and exercise in the prevention of sarcopenia and aging. Nutrition Research, 40, 1–20. https://doi.org/10.1016/j.nutres.2017.01.001

^[6] Phillips, S. M., Chevalier, S., & Leidy, H. J. (2016). Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565–572. https://doi.org/10.1139/apnm-2015-0550

^[7] Piotr Załęcki, Karolina Rogowska, Wąs, P., Kamila Łuczak, Wysocka, M., & Nowicka, D. (2024). Impact of Lifestyle on Differences in Skin Hydration of Selected Body Areas in Young Women. Cosmetics, 11(1), 13–13. https://doi.org/10.3390/cosmetics11010013

^[8] Rocha, R. I., Junior, W. C., Modolin, M. L. A., Takahashi, G. G., Caldini, E. T. E. G., & Gemperli, R. (2021). Skin Changes Due to Massive Weight Loss: Histological Changes and the Causes of the Limited Results of Contouring Surgeries. Obesity Surgery, 31(4), 1505–1513. https://doi.org/10.1007/s11695-020-05100-3