For the millions of Britons using weight-loss medications like Ozempic or Wegovy, the traditional Thanksgiving feast presents a unique challenge. The day, often centred on generous helpings of comfort food, can become a minefield of potential discomfort for those on these powerful drugs.
The GLP-1 Conundrum During Holiday Feasts
Known as GLP-1 receptor agonists, these weekly injectable treatments containing semaglutide or tirzepatide have revolutionised weight management since their approval. They work by mimicking natural gut hormones, sending signals to the brain that the body is full. While they have proven life-changing for many, helping users shed up to 20 percent of their body weight, they dramatically reduce appetite. Often, just a few bites of food are enough to induce feelings of nausea.
On a holiday like Thanksgiving, this presents a dilemma. Users might overeat to the point of significant discomfort or restrict themselves so severely they feel deprived. The rich, heavy nature of classic dishes—think gravy-laden meats and buttery mashed potatoes—further increases the risk of bloating and sickness.
Expert Strategies for a Manageable Meal
Fortunately, experts confirm that those on a GLP-1 can still partake in the celebrations mindfully. The cornerstone of their advice is portion control.
Dr Alexander Dydyk, a director of weight loss and wellness, recommends visual tricks to manage intake. "Use a smaller six-inch plate because you cannot overfill it," he advises. He suggests a balanced layout: half the plate for lean turkey, with the remaining half split between vegetables and carbohydrate-based sides.
Registered dietitian Erin Jowett promotes a "tasting tour" approach. "The goal on Thanksgiving isn’t to skip joy, it’s to build a plate your stomach can actually handle," she states. This involves taking sampler-sized portions of just two to four bites for richer items. For dessert, a slice of pie no larger than a peace sign made with your fingers offers a satisfying taste without overburdening the digestive system.
The Importance of Eating Order and Movement
The sequence in which you eat your meal is also critical. Experts recommend filling up on protein and vegetables first.
"I tell my clients to eat their protein first and fill half their plate with vegetables," says Jowett. This supports smoother digestion and helps prevent nutrient deficiencies. Dietitian Valerie Warner echoes this, suggesting you "sprinkle in your indulgences, such as mashed potatoes and desserts, after having your protein and plants."
Finally, incorporating movement after the meal is highly beneficial. A leisurely 10 to 15-minute family walk taken within 60-90 minutes after eating can aid digestion, reduce bloating, and help moderate blood sugar levels. "If you feel too full for dessert immediately after dinner, a brief stroll can create the space to return and enjoy a slice of pie without discomfort," Warner notes.
Ultimately, the advice is to focus on mindful enjoyment rather than perfection, making choices that support long-term health while still savouring the holiday.
