Ozempic & Keto Diet in Hong Kong: A Weight Loss Guide

Written by: Oliver Smith (Nutritionist, Hypnotherapist)   

In a city like Hong Kong, where fast-paced lifestyles and high-calorie diets are the norm, many people struggling with weight management have turned to Ozempic (semaglutide) as a standalone solution. While Ozempic has gained popularity for its ability to regulate blood sugar and promote weight loss, relying on it alone may not be enough to achieve sustainable results. The truth is, without addressing nutritional habits and building a strong dietary foundation, the benefits of Ozempic can fade once the medication is discontinued.  

This is where the ketogenic (keto) diet—consuming a very low amount of carbohydrates and replacing them with fat to help your body burn fat for energy—comes into play. By combining Ozempic with a well-designed keto diet, you’re not just shedding pounds temporarily, you’re setting yourself up for long-term success. This powerful duo not only amplifies your weight loss efforts but also ensures that you maintain your progress even after you stop taking the drug. For Hong Kong residents seeking a smarter, more effective approach to weight management, this combination could be the game-changer you’ve been looking for.  

Why Combine Ozempic with Keto?

While Ozempic works wonders in curbing appetite and stabilizing blood sugar levels, pairing it with keto offers additional layers of support that address both short-term and long-term health goals. Let’s explore why this combination is particularly beneficial.  

1. Enhanced Fat Loss & Blood Sugar Control

The ketogenic diet shifts your body into a state of ketosis, where fat becomes the primary energy source instead of carbohydrates. This complements Ozempic’s ability to stabilize blood sugar levels and reduce insulin resistance—a growing concern among Hong Kong residents due to the rise of metabolic syndrome and type 2 diabetes. Together, these tools create a powerful synergy for accelerating fat loss while improving overall metabolic health.  

2. Building a Nutritional Foundation Post-Ozempic  

One of the biggest concerns with Ozempic is the potential for weight regain after discontinuation. Studies suggest that maintaining weight loss after stopping GLP-1 medications like Ozempic can be challenging without a solid nutritional strategy in place. By adopting a keto diet while on Ozempic, you’re teaching your body to rely on nutrient-dense, whole foods as fuel. This creates a sustainable eating pattern that helps prevent rebound weight gain once you transition off the medication.  

3. Preserving Muscle Mass While Losing Weight

Weight loss isn’t just about shedding pounds—it’s also about preserving lean muscle tissue. Unfortunately, many people on Ozempic report losing muscle mass along with fat. A well-planned keto diet ensures adequate protein intake, supporting muscle preservation during your weight loss journey. This is especially crucial for maintaining metabolic health and preventing frailty, particularly as we age.  

4. Low Risk of Hypoglycemia

A major advantage of combining Ozempic with keto is the minimal risk of hypoglycemia (low blood sugar). Since the keto diet minimizes carbohydrate consumption, it naturally stabilizes blood glucose levels, working harmoniously with Ozempic’s mechanism of action. This makes the combination not only effective but also safe for most individuals under medical supervision.  

Keto-Friendly Food Choices in Hong Kong

One of the reasons the keto diet is accessible in Hong Kong is the abundance of local and international food options that align perfectly with low-carb principles. Here are some keto-friendly choices you can easily incorporate into your daily meals:  

Local Chinese Dishes

• Meats, such as roast pork or duck, drunken chicken, accompanied with steamed greens like Bok Choy or Choy Sum, paired with healthy fats such as olive oil or sesame oil, make for a simple yet satisfying meal.

International Restaurants

Several restaurants across Hong Kong cater specifically to keto dieters. For instance:

• LOCOFAMA offers organic, nutrient-dense meals that fit well within a keto framework
• BEEF & LIBERTY is perfect for indulging in high-quality, grass-fed burgers without the bun
• If you’re looking for Michelin Star experience Chef Olivier Elzer offers a keto menu at CLARENCE
• If you're craving something sweet, THE CHEESECAKE FACTORY provides low-carb dessert options

Soups and Broths

• If you’re a soup lover, Thai-inspired soups like Tom Yum and Tom Kha have excellent keto-friendly versions, packed with flavor and healthy fats

Convenience Foods

• For those on a budget, shopping at platforms like HKTVmall allows you to stock up on keto essentials like MCT oil, edamame pastas, low-carb snacks, etc.

• Frozen vegetables and bulk-buy items are also great ways to save money while staying keto-compliant

By leveraging these options, you can enjoy delicious, culturally relevant meals while adhering to your keto lifestyle.  

Addressing Hong Kong’s Unique Health Challenges

Hong Kong faces unique health challenges tied to its fast-paced lifestyle and dietary habits. Unhealthy eating patterns, excess adiposity, and insulin resistance are contributing to an alarming increase in obesity-related conditions such as heart disease, type 2 diabetes, and fatty liver disease. The good news? Studies show that even a modest 5% reduction in body weight can significantly improve metabolic functions and lower diabetes risk.  

By integrating Ozempic with keto, these issues can be tackle tackled head-on. Imagine swapping out processed snacks and sugary beverages for nutrient-rich meals rich in healthy fats, proteins, and fiber. Not only will this promote weight loss, but it will also foster healthier eating habits that align with public health recommendations to combat diabetes and obesity.  

Ozempic in Hong Kong: Navigating the Risks

While Ozempic has gained popularity in Hong Kong for its effectiveness in managing weight and blood sugar levels, it's crucial to approach its use with caution. Many individuals seek this treatment without consulting a healthcare provider, which can lead to potential negative side effects. These may include gastrointestinal issues, fluctuations in blood sugar, and more severe complications if not monitored properly. A healthcare professional can provide personalized guidance, ensuring safe usage and minimizing risks. Prioritizing professional oversight not only enhances the effectiveness of Ozempic but also safeguards your overall health.

Tips for Success: How to Get Started

If you’re ready to embark on this transformative journey, here are some practical tips:  

Consult Your Healthcare Provider

Before starting any new regimen, discuss your plans with a trusted doctor or dietitian. They can assess whether Ozempic is right for you and guide you in designing a personalized keto meal plan.  

Focus on Whole Foods

Prioritize locally available ingredients like fresh meat, seafood, leafy greens, avocados, eggs, and nuts. These staples fit perfectly within a keto framework and cater to traditional Hong Kong flavors.  

Monitor Your Progress

Keep track of your weight, energy levels, and overall well-being. Regular check-ins with your healthcare provider will ensure you stay on course.  

Stay Active

Pair your diet and medication with regular physical activity. Even small lifestyle changes, like taking daily walks or practicing yoga, can make a big difference.  

Final Thoughts

Relying solely on Ozempic for weight loss might seem convenient, but it’s not a long-term solution. To truly transform your health and sustain your results, combining it with a ketogenic diet offers unparalleled benefits. Together, they provide a holistic approach to weight management that addresses both immediate goals and future health outcomes.  

For Hong Kongers navigating the complexities of modern life, this combination represents a science-backed strategy to take control of your health and well-being. So why settle for temporary fixes when you can build a lasting foundation for success? Start your journey today—and discover how Ozempic and keto can work together to help you thrive.  

References 

1. Paoli, A., Bianco, A., Moro, T., Mota, J.F. and Coelho-Ravagnani, C.F., 2023. The effects of ketogenic diet on insulin sensitivity and weight loss, which came first: The chicken or the egg? Nutrients, 15(14), Article 3120. Available at: https://doi.org/10.3390/nu15143120. Accessed 14 May 2025.

2. Bikou, A., Dermiki-Gkana, F., Penteris, M., Constantinides, T.K. and Kontogiorgis, C., 2024. A systematic review of the effect of semaglutide on lean mass: Insights from clinical trials. Expert Opinion on Pharmacotherapy, 25(5), pp.611–619. Available at: https://doi.org/10.1080/14656566.2024.2343092. Accessed 14 May 2025.

3. Fisher, J., 2025. How does Ozempic work? Understanding GLP-1s for diabetes, weight loss, and beyond. Harvard Health Publishing. Available at: https://www.health.harvard.edu. Accessed 14 May 2025.

4. Manninen, A.H., 2006. Very-low-carbohydrate diets and preservation of muscle mass. Nutrition & Metabolism, 3, Article 9. Available at: https://doi.org/10.1186/1743-7075-3-9. Accessed 14 May 2025.

5. Yuan, X., Wang, J., Yang, S., Gao, M., Cao, L., Li, X., Hong, D., Tian, S. and Sun, C., 2020. Effect of the ketogenic diet on glycemic control, insulin resistance, and lipid metabolism in patients with T2DM: A systematic review and meta-analysis. Nutrition & Diabetes, 10, Article 38. Available at: https://doi.org/10.1038/s41387-020-00142-z. Accessed 14 May 2025.