Ozempic, Wegovy, Mounjaro and orlistat: what to eat and what to know
Weight-loss medicines such as semaglutide (Ozempic, Wegovy), tirzepatide (Mounjaro) and orlistat can help adults with obesity lose weight, but only with a prescription and alongside diet changes. On injections, eat small protein-first meals, drink enough water and do strength exercise to protect muscle. Most people regain weight after stopping unless their eating habits have changed.
The medicines people ask about
| Medicine | How it works | Used for |
|---|---|---|
| Semaglutide (Ozempic, Wegovy) | Weekly injection. Copies a gut hormone (GLP-1): slower stomach emptying, less hunger | Ozempic is licensed for type 2 diabetes; Wegovy, a higher-dose version, for weight |
| Tirzepatide (Mounjaro, Zepbound) | Weekly injection. Acts on two gut hormones (GIP and GLP-1) | Type 2 diabetes and weight, depending on the country |
| Orlistat (sold under several brands) | Capsule with meals. Blocks part of the fat in food from being absorbed | Weight, together with a low-fat diet |
Which medicine, which dose and for how long is a decision for your doctor after checking your weight, sugar, kidney function and history. This page covers the food side.
What to eat on GLP-1 injections (Ozempic, Wegovy, Mounjaro)
- Protein first, at every meal: a palm-sized portion of chicken, fish or meat, 2 eggs, a katori of daal or chana, or dahi. With much less food, protein is what protects your muscle.
- Small plates, slow eating: stop at the first sign of fullness. Large meals cause nausea and vomiting on these medicines.
- Less oil and fried food: pakoray, parathas and rich salan sit in a slow stomach and worsen nausea and reflux.
- Fibre and water for constipation: cooked sabzi, daal, fruit, isabgol if needed, and 8 to 10 glasses of water.
- Do not skip meals completely: very low intake leads to weakness, hair fall and muscle loss.
- Strength exercise 2 to 3 times a week: squats, stairs, resistance bands. A large share of the weight lost on these medicines can be muscle unless you train.
Managing common side effects with food
| Side effect | What helps |
|---|---|
| Nausea | Small, plain meals; cold or room-temperature food; avoid strong smells and fried food; sip water through the day |
| Constipation | Water, fibre from sabzi, fruit and daal, a daily walk |
| Diarrhoea | ORS or water with a pinch of salt, plain khichdi, dahi, banana; see the diarrhoea diet |
| Reflux and burping | Smaller dinners, no lying down for 3 hours after eating; see the acidity diet |
| Oily stools (orlistat) | Keep each meal low in fat: less oil, ghee, malai and fried food |
Fake and smuggled pens
Demand has led to falsified injection pens worldwide. Warning signs: no prescription asked, a price far below others, sale through social media, packaging in a language you cannot verify, or no cold chain (these pens need a fridge before first use). A fake pen can contain insulin, which can cause dangerously low sugar. Buy only from a licensed pharmacy with a prescription.
After stopping the medicine
Hunger comes back when the medicine stops, and weight usually rises again. The people who keep weight off are those who used the medicine time to build habits: regular protein-rich meals, measured roti and rice, no sugary drinks and strength exercise. Plan this with your doctor and dietitian before you stop. Our Pakistani weight loss diet is a good base.
See a doctor first if
- You want to start any weight-loss medicine (it needs a prescription and a check-up)
- You have severe belly pain spreading to the back, or repeated vomiting (possible pancreatitis or gallstones)
- You cannot keep fluids down, or feel dizzy and pass very little urine
- You are pregnant, breastfeeding or planning pregnancy
- You have diabetes and take insulin or sulfonylureas (risk of low sugar)
Common questions
What is the price of Ozempic or Wegovy in Pakistan?
We do not list prices: they change often, differ between pharmacies and depend on the dose. More important than price is safety. Buy only with a doctor's prescription, from a licensed pharmacy, and check that the product is registered with DRAP. In 2024 WHO warned about falsified semaglutide pens sold worldwide; fake pens can contain the wrong medicine or none.
How much weight do people lose on these injections?
In the main trials, adults with obesity lost on average about 15 percent of body weight over 68 weeks on semaglutide 2.4 mg, and up to about 20 percent over 72 weeks on the highest dose of tirzepatide, together with diet and activity advice. Results vary widely between people, and many lose less.
What happens when you stop Ozempic or Wegovy?
Most people regain much of the weight. In a follow-up of the STEP 1 trial, people regained about two-thirds of the lost weight within a year of stopping. Building eating habits, protein intake and strength exercise while on the medicine is what helps keep weight off afterwards.
What should I eat on Ozempic or Mounjaro?
Small meals with protein first (eggs, daal, chicken, fish, dahi), cooked sabzi, a measured portion of chapati or rice, and plenty of water. Avoid large, oily or fried meals and fizzy drinks, which worsen nausea. Stop eating as soon as you feel full; the medicine makes over-eating uncomfortable.
Are Orslim and Orlis tablets the same?
Several brands sold in Pakistan contain the same medicine, orlistat. It blocks about a third of the fat you eat from being absorbed, so meals high in fat cause oily, urgent stools. It works only with a low-fat diet, and your doctor may advise a multivitamin taken at a different time of day, because it also reduces absorption of vitamins A, D, E and K.
Who should not use these medicines?
They are not for pregnancy, breastfeeding or people planning pregnancy soon; for people with a personal or family history of medullary thyroid cancer or MEN2 (GLP-1 medicines); or for people with a history of pancreatitis, without careful medical advice. They are not for people of normal weight who want to lose a few kilos, or for anyone with an eating disorder.
Can a dietitian help if I am on these medicines?
Yes. Your doctor prescribes and adjusts the medicine; a dietitian plans meals that reduce side effects, protect muscle with enough protein, keep fibre and fluid up for constipation, and build the habits you need for the time after the medicine.
Keep reading
Talk to a qualified dietitian
Tell us your goal on WhatsApp. We reply with the next step, the fee and a time that suits you.
Sources
- Wilding JPH et al. Once-weekly semaglutide in adults with overweight or obesity (STEP 1). N Engl J Med, 2021
- Jastreboff AM et al. Tirzepatide once weekly for the treatment of obesity (SURMOUNT-1). N Engl J Med, 2022
- Wilding JPH et al. Weight regain and cardiometabolic effects after withdrawal of semaglutide: the STEP 1 trial extension. Diabetes Obes Metab, 2022
- World Health Organization. WHO issues warning on falsified medicines used for diabetes treatment and weight loss, 2024
- NHS. Semaglutide
- NHS. Orlistat