"Just work out and eat better," you hear people say, but you know losing weight isn't always that easy. And what does "better" even mean?!
Weight loss medication like semaglutide, which regulates appetite and blood sugar levels, is one piece of the puzzle. It can complement diet and exercise, and its effectiveness can be further enhanced by eating certain foods.
Whether you’re just starting your journey with semaglutide or hoping to maximize the effects of the medication you already take, this guide will help you better understand what to eat while taking semaglutide and similar weight loss medications.
Does Semaglutide Work Without Diet Changes?
Semaglutide, like Wegovy®, works as a GLP-1 receptor agonist to regulate appetite and blood sugar levels. This regulation may result in weight loss without significant diet changes for some people. However, adjusting your diet to better support your wellness journey can help the drug be more effective.
That’s why at OrderlyMeds, we offer nutritional counseling in addition to medication – to help you maximize the effectiveness of semaglutide and make lasting choices for better overall health.
What to Eat on Semaglutide: Best Foods to Support Your Weight Loss Journey
While reducing calorie intake is important, maximizing the nutritional value of what you’re eating is also critical.
Nutrient-dense, unprocessed foods give you the “highest nutritional bang for the calorie buck,” notes The Portland Clinic.
In other words, these foods give you more vitamins, minerals, and protein per calorie than processed, less healthy foods and help you to feel full for longer.
Best GLP-1 Foods for Semaglutide Users
High-protein options like lean meats, fish, eggs, and legumes to maintain muscle mass and help keep you full
Fiber-rich foods such as vegetables, fruits, whole grains, and nuts
Healthy fats from avocados, olive oil, nuts, and seeds for sustained energy
Low-glycemic index carbohydrates like quinoa, sweet potatoes, and whole grains to stabilize blood sugar
Foods to Avoid While on Semaglutide
While taking semaglutide, certain foods can be beneficial to avoid. Most of these are high in calories but low in nutrients, so they can leave you feeling hungry and unsatisfied while hindering your weight loss. Examples of foods to avoid while on semaglutide include:
White bread, pastries, and high-sugar snacks can destabilize blood sugar.
Sweets, sodas, and desserts may counteract the appetite-suppressing effects of semaglutide.
Fried foods, fast food, and highly processed snacks can hinder weight loss and not satisfy hunger.
Watch out for the two "bad/unhealthy" fats: trans and saturated. According to Harvard Medical School, monounsaturated and polyunsaturated fats, like those found in salmon and nuts, are “good” fats.
As the National Library of Medicineshares, alcohol has been shown to stimulate your appetite and lead to increased food intake when before or during a meal. Alcohol also increases your desire for high-fat, savory foods – which are filled with "bad" fats.
Reduce alcohol consumption as much as possible while taking weight loss medications like semaglutide.
Best Foods to Eat on Semaglutide: Practical Tips for Success
Focus on incorporating protein, fiber, and healthy fats into every meal. Find recipes you enjoy, and prep and freeze these meals ahead of time so you always have something on hand if you get hungry!
Water is a great choice when you reach for a beverage, along with unsweetened tea and fruit-infused water. Drink plenty of water throughout the day to support digestion and help control hunger.
Research suggests we should also be cautious of diet sodas and zero-calorie carbonated beverages when working to lose weight.
Dr. Robert H. Shmerling ofHarvard Health Publishing writes, "artificially sweetened diet sodas may create a craving for sweet, high-calorie foods. So, even as calorie counts drop from zero-calorie sodas, consumption of other foods and drinks might add back even more."
But even if you opt for unsweetened sparking water, he adds, a carbonated beverage can encourage your body to release more ghrelin, the hormone that controls hunger.
To complement semaglutide's effects, focus on smaller, more nutrient-dense meals rather than larger, “empty-calorie " meals.
Practice paying attention to your body’s hunger cues, such as shakiness, headaches, and stomach growling. Stop eating when you feel full, even with healthy foods. Slowing down while you eat can help you notice your hunger level more quickly.
When you choose OrderlyMeds for weight loss medication like semaglutide, you don’t just have a prescription. You have access to our nutrition support through recipes and meal plans! Take advantage of these resources to help plan your diet with your medication.
What to Eat on Semaglutide: Made Easier with OrderlyMeds
A healthy, balanced diet is crucial to weight loss success on semaglutide. Many telehealth companies just prescribe the medication, leaving you to figure out nutrition and diet on your own – but not OrderlyMeds. Whatever subscription plan you choose, you also get our ongoing nutrition support. You'll have access to recipes and meal plans that will help you maximize the effectiveness of semaglutide, make lasting nutritional choices for better overall health, and reach your goals. Get started today. We ship weight loss tablets and injections around the country!