How to Avoid ‘Ozempic Face’ and Muscle Loss While on Ozempic or Mounjaro

In recent months, the term “Ozempic Face” has become a buzzword across social media and celebrity news. As weight-loss injectables like Ozempic and Mounjaro grow in popularity, side effects are becoming more visible and openly talked about. Names like Khloé Kardashian, Elon Musk and Sharon Osbourne have all sparked speculation about the hollow-cheeked look associated with rapid weight loss on these drugs.

Ozempic and Mounjaro are transforming the way people approach weight management, helping millions shed excess weight with medical support. But as their popularity soars, so do the side effects. With nearly 90% of users unknowingly making mistakes that lead to issues like muscle loss, the hollowed-out look known as “Ozempic Face,” and even gallstones has become a serious concern.

Losing weight shouldn’t mean looking gaunt, feeling weak or compromising your health. So, if you’re using Ozempic or Mounjaro, here’s what you need to know to slim down the right way, while preserving strength and vibrancy.

According to Dr. Ksenia Butova, Founder of Detki Family Clinic and Molodost Clinic - these are the three biggest mistakes people make on Ozempic and Mounjaro, and how to fix them.

First, let’s look at the three most common missteps.

Skipping meals slows your metabolism and invites gallstones:

Because Ozempic reduces appetite, many assume skipping meals is harmless. It’s not.
Prolonged fasting can cause bile to stagnate, raising the risk of gallstones. And when your metabolism slows, keeping weight off long-term becomes far more difficult.

The fix? Eat three meals a day with one or two light snacks. Even if you're not hungry, maintaining a regular eating rhythm helps keep your metabolism balanced and steady.

Too little protein leads to muscle loss and “Ozempic Face”

When your body lacks enough protein, it turns to muscle for fuel instead of fat—resulting in a weakened physique and that telltale hollow, drawn look. To maintain muscle mass, aim for 1.5 to 2 grams of protein per kilogram of body weight, provided you don’t have any kidney issues.

For example, someone who weighs 70 kg (154 lbs) would need between 105 and 140 grams of protein daily.
Top sources include:

· Chicken breast: 31g protein per 100g

· Salmon: 25g protein + Omega-3s for glowing skin

· Eggs: 13g protein per two

· Greek yogurt: 10g per 100g

· Cottage cheese (5%): 18g per 100g

If whole foods aren’t enough, there are plenty of add-ons. Protein shakes are a go-to, while bone broth offers collagen and easy digestion. Egg-white omelettes or cottage cheese with berries make great snack-sized boosts.

Obsessing over the scale instead of your body composition:

Just because the number’s dropping doesn’t mean you’re losing fat. Often, it’s precious muscle.
The smarter move? Track your body composition. A monthly bioimpedance analysis, biweekly photos, and measuring your waist, hips, arms, and thighs gives a more complete picture. Aim to lose fat - not strength.

The Non-Negotiables:

Hydration
Rapid weight loss causes your body to flush more fluids. That means hydration is crucial - not just for energy, but for avoiding dizziness and electrolyte imbalance. Drink 30 to 40 ml per kilogram of body weight. For someone weighing 70 kg, that’s about 2.1 to 2.8 litres a day. Sip slowly throughout the day, rather than guzzling all at once.

Supplements
You don’t need to be a bodybuilder to benefit from creatine. Just 5 grams of creatine monohydrate daily can help preserve muscle and support energy. Omega-3s (1g/day) help skin stay supple and support brain function. Electrolytes like sodium, potassium, and magnesium keep you from feeling depleted. And don’t forget Vitamin D—1,000 IU per day supports both bone and immune health.

Exercise
Muscle loss is almost inevitable without movement. The remedy? Strength training 2–3 times a week. Even bodyweight exercises at home make a difference. Walking 5,000–10,000 steps daily also boosts metabolism and blood flow.

Ozempic and Mounjaro can be empowering tools - but their magic lies in how you use them. The goal isn’t just to weigh less. It’s to stay strong, look radiant, and feel fully alive.