Christmas eating on semaglutide can be a challenge, especially with all the festive temptations around. Wegovy®, which is now available in Australia, has been a game-changer for many overweight Australian patients. But how do you navigate the silent nightmare of Christmas snacking if you are on semaglutide (Wegovy® or Ozempic)? In this article, the multidisciplinary team at the Winnett Specialist Group shares expert guidance on Christmas eating, along with a few delicious recipes, to help you stay on track with your diet during the holidays while still enjoying some of your favourite festive foods.

1. Know which foods to avoid (or limit) during the holiday season

“Semaglutide belongs to a class of medications called GLP-1agonists, that help regulate digestion and glucose absorption,” says Mr Jason Winnett, bariatric and laparoscopic surgeon. “This slows the movement of food into the small intestine, signalling feelings of satiety and fullness, which in turn promotes weight loss.” 

He says that to maximise the benefits of these drugs, patients need to identify which foods to eat and how to eat over the holiday season – a notorious period for over-indulging.

“While no foods are entirely off limits, it’s important to strictly limit things like fries, oily dishes and fried chicken, along with highly-processed foods and refined carbohydrates. These can all lead to spikes in blood sugar and increase side effects of semaglutide, including heartburn, nausea and constipation,” he says. 

2. Plan your festive meals for success

“Think breakfast, lunch, dinner, and one to two snacks, depending on your appetite. A typical day of eating while on semaglutide might look like this,” says Winnett Specialist Services Dietitian Ashleigh Gale.

Here is an ideal version of how to eat in a single day while on holiday season  – 

• Breakfast – Two scrambled eggs with spinach and cherry tomatoes and a slice of low-carb bread. 
• Morning Tea – A handful of almonds or a piece of fruit. 
• Lunch – Grilled chicken/fish, steamed veggies and half a cup of brown rice. 
• Afternoon Tea – 150g of high protein yoghurt with half a punnet of blueberries and a sprinkle of chia seeds.
• Dinner – Santa’s Secret Stuffed Peppers! (serves 4) 

Ingredients 

• 4 capsicums 
• 450g lean turkey/lentils/or lean beef mince 
• 1 sauteed onion 
• 3 garlic cloves 
• Handful of basil 
• 200g crushed tomatoes 
• 200g of fresh mozzarella 
• 2 tsps of olive oil 
• A pinch of salt and pepper

Steps

1. Grease a baking dish with olive oil. 
2. Cut off the tops of the capsicum and discard the stems, membranes, and seeds. 
3. Place the capsicum in the baking dish, with the cut side up. 
4. Sautee onions in olive oil until soft, and then add the garlic and a pinch of salt. 
5. Add the turkey/lentils/ground beef salt, black pepper, tomatoes and basil to the pan, and cook on slow heat for 8 minutes. 
6. Stuff the capsicum with the cooked mixture. 
7. Sprinkle on the cheese and bake for 25 minutes or until the cheese is melted and golden. Serve your stuffed peppers with a side salad of (mixed greens and balsamic vinaigrette).

3. Have lots of healthy holiday snacks options 

Another great way to maintain a consistently healthy diet this holiday season is to prepare several options in advance. This way, you’ll have a variety of healthy choices ready whenever cravings strike.

Here are a few options to consider –

• Veggies and hummus. 
• Carrot sticks, cucumber slices and capsicum.
• A cup of zucchini noodles tossed with 4 cut cherry tomatoes, a handful of chopped basil and ½ cup of Mozzarella. 
• 6 apple slices with a tablespoon of peanut butter. 
• 2 hard-boiled eggs. 
• 2 whole grain crackers topped with ½ avocado. 

Most of us crave sweet things throughout the holidays. Just because you’re eating healthy doesn’t mean you can’t indulge too. Check out this recipe for a high-protein sweet option, courtesy of Formulite.

Recovery Protein Icy Pole

• 2 SERVINGS
• 2-4 HRS
• 97 KCAL

Ingredients
1 serve Formulite Recovery Protein
250ml water

Method

1. Make up Formulite Recovery Protein as per instructions.
2. Portion into an icy pole mould and freeze until solid.

4. Steer clear of the grazing holiday table 

“Think smaller portion size when eating – and move away from the buffet table to avoid grazing,” says Ashleigh. “Also use a dessert plate instead of a dinner plate and opt to fill it with protein first, as well as bulking out your protein with leafy salads or veggies, rather than white bread or pasta or potato salads,” she says.  

Here are a few other great tips – 

• Opt for lemon vinaigrette with small amounts of extra virgin olive oil rather than creamy dressings. 
• Eat low-GI fruits such as apples, oranges, strawberries, blueberries and plums as opposed to sweets or high-GI fruits such as ripe bananas, rockmelon, pineapple, and watermelon. 
• If you need a salty kick, try unsalted nuts or turkey breast instead of salami. You can also opt for fresh peeled prawns and grilled seafood instead of sausages and cured meats. 

5. Treat Christmas as one day, not one month 

“The ‘holiday’ season isn’t just from Christmas to New Year’s week, it’s endless work parties, school end-of-year events, family lunches and a literal smorgasbord of eating opportunities almost everywhere we go from the beginning of December,” says Georgie Beames, Psychologist with the Winnett Specialist Group. “But because there is food constantly in front of us, and because there’s social pressure to join the party so to speak, this creates a perfect storm for consuming unwanted kilojoules in the form of both food and drink. That’s why it’s so important not to give yourself a blanket excuse to eat from December 1st to January 1st because ‘it’s the holidays’. This is an all-or-nothing mindset that we want to address”. 

Georgie says that maintaining structure and routine throughout the holidays is critical. “It’s important to remain consistent with your meals and exercise during this time. Consciously diarise one or two days a week where you can have a little indulgence and enjoy yourself, but otherwise, try to maintain your regular goals for the rest of the period.” 

6. Be accountable with alcohol

Mr Winnett says heavy drinking can seriously impact liver function, which is important when metabolising semaglutide – and may alter its effectiveness. 

“Heavy drinking combined with semaglutide can also increase the likelihood of pancreatitis, which can cause severe abdominal pain, nausea, fever and rapid pulse.” He says alcohol should be carefully limited on semaglutide and that one glass (for women) or two glasses (for men) was reasonable in a sitting, with three or four days a week of no alcohol. “Consuming food while drinking alcohol can help reduce gastrointestinal side effects as opposed to drinking on an empty stomach,” says Mr Winnett. 

“And it’s a good idea to downsize glasses at home. Opt for a small (125 ml) wine glass rather than a large (250 ml) one. Many patients tell me that they find it quite easy to move to alcohol-free wine, beer or mocktails after the first drink or two, and they always take some with them,” he concludes.  

Here’s a great festive non-alcoholic cocktail to try this holiday –

Lemon and Lime Mistletoe Mixer

Ingredients (Serves 2)

• 1 whole Lime 
• 1 whole lemon 
• Handful fresh mint 
• 2 cups water 
• 3 tsp honey or agave nectar (1 1/2 tsp per cup) 

Steps 

• Fill 2 glasses with crushed ice and add 1.5 teaspoons of honey or agave nectar to the ice. 
• Cut your lemon and limes in half. Use the juice of half the lemon and half the lime in each glass. (If you would prefer a little less citrus, cut the lemon and limes in half again)
• Add in your fresh mint and a couple of lemon and lime slices. 
• Add in fresh or sparkling water to fill the rest of the glass. 
• Use a spoon and stir the mocktail until the honey or nectar is combined.

Happy, healthy, holidays 

By embracing these tips and delicious recipes, you can enjoy a joyful and balanced holiday season without feeling deprived. Remember, the holidays are about balance, not perfection. We’re here to support you every step of the way. If you ever need guidance or expert advice on managing your diet, don’t hesitate to reach out. Visit our website or call (03) 9417 1555 – we’re here to help you achieve your weight loss goals and improve your overall health. 

 

Mr Jason Winnett 

Laparoscopic and Bariatric Surgeon 

P (03) 9417 1555 admin@winnettspecialistgroup.com.au 

www.winnettspecialistgroup.com.au 

Queens Terrace, 382 Victoria Parade, East Melbourne 3002 

Georgie Beames

Psychologist

P (03) 9417 1555 admin@winnettspecialistgroup.com.au 

www.winnettspecialistgroup.com.au 

Queens Terrace, 382 Victoria Parade, East Melbourne 3002 

Ashleigh Gale 

Dietitian

P (03) 9417 1555 admin@winnettspecialistgroup.com.au 

www.winnettspecialistgroup.com.au 

Queens Terrace, 382 Victoria Parade, East Melbourne 3002 

 

Sources: 

• Weekly, Seasonal, and Festive Period Weight Gain Among Australian Adults | Nutrition, Obesity, Exercise | JAMA Network Open 2023 | JAMA Network 
• You Quit Ozempic or Wegovy. What Happens Next? | Scientific American 
• NEJM 2000, A prospective study of holiday weight gain, NEJM 
• BMJ 2018: Effectiveness of a brief behavioural intervention to prevent weight gain over the Christmas holiday period: randomised controlled trial