For adults who are overweight or obese, a prescription for Wegovy (semaglutide) can be a game-changer. This injectable prescription was approved by the U.S. Food and Drug Administration (FDA) for weight management in 2021. The medication mimics a natural hormone in your body that’s responsible for regulating your appetite and food intake. People who inject Wegovy experience less hunger and get fuller more quickly.
To get the most out of the drug, you should do your best to make diet and lifestyle changes, such as avoiding fatty and processed foods while eating more lean proteins and whole grains. If you’re curious about what gets a thumbs up in a Wegovy diet plan—and what foods you should skip—keep reading.
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What diet works best with Wegovy?
Wegovy is a weight-loss medication meant to be used alongside increased physical activity and a reduced-calorie diet. These lifestyle changes can maximize the medication’s effects and help keep weight off if you discontinue it. Additionally, the gastrointestinal side effects of Wegovy may make mealtime more challenging as your body adjusts, and choosing the right foods can help minimize side effects. You should focus on two main things:
- Eating a well-balanced, healthy diet to support your weight-loss goals. Generally, that means prioritizing whole foods, like fruit, vegetables, lean proteins, and whole grains, and limiting processed foods, pasta, and bread, says weight loss surgeon Nicholas Jones, MD, who also recommends having juices, sodas, and alcohol in moderation.
- Eating a diet that helps reduce common side effects such as lack of appetite, nausea, and diarrhea. If you have a low appetite or are nauseated, eating a full meal might be difficult. You might tolerate smaller, more frequent meals better than a larger one—which can decrease your chances of experiencing these symptoms.
While there’s no one specific eating plan recommended while taking Wegovy, the Mediterranean diet is frequently recommended for weight loss because of its emphasis on healthy fats, lean meats, fruit, and vegetables.
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How many calories should I eat while on Wegovy?
There aren’t fixed guidelines on how many calories to consume when taking this medication. It will vary depending on your health history, sex, size, and weight-loss goals. According to the Dietary Guidelines for Americans, most adults should eat between 1,600 and 2,400 calories daily. For weight loss, you should typically aim to cut approximately 250-500 calories each day from your total calorie maintenance. This means that most people taking Wegovy should consume between 1,100 and 1,900 calories daily.
According to Dr. Jones, calorie counting is helpful but not necessary. “It’s more important to monitor how your body responds to certain foods,” he says. It’s essential to work with your healthcare provider to ensure you’re eating enough—and enough of the right foods.
Foods to avoid when taking Wegovy
If you want to minimize your risk of GI side effects with Wegovy—and increase your chances of losing weight—here are the five foods to avoid.
Foods high in saturated fats
Foods high in saturated fats include animal products (such as sausage, bacon, salami, pork, and beef), coconut and palm oils, full-fat dairy (such as ice cream, cheese, butter, and lard), and some fried foods. The American Heart Association recommends that only about 5% of your calories come from these foods. That’s because saturated fats are known to raise your “bad” cholesterol levels, which can increase your risk of heart disease. Not only are they counterproductive to losing weight or managing other conditions like Type 2 diabetes, but saturated fats can make Wegovy’s side effects worse, says Leann Poston, MD, a licensed physician based in Dayton, Ohio.
Refined carbohydrates
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These simple carbs, which include white bread and pasta, are often much higher in sugar than their whole-grain counterparts, lower in fiber, and can be heavily processed. Because they’re quickly digested and processed by the body, they can spike blood sugar levels. Over time, consistently high blood sugar can lead to heart disease. Diets heavy in refined carbs have also been associated with a higher risk of stroke, major cardiovascular events, and death. Refined carbs generally contain fewer nutrients than whole grain varieties, which means more calories with less nutritional value.
Sugar-sweetened beverages
Consuming sugary drinks, like sodas, fruit juices, and energy drinks, has been associated with weight gain, obesity, Type 2 diabetes, and a host of other health issues.
Alcohol
All alcohol contains sugar and lots of calories with no nutritional value, though some types have more than others. Beverages with high alcohol content can also slow down stomach emptying, which can worsen symptoms while on Wegovy. It’s not just alcohol that can affect weight loss efforts, but what often goes hand-in-hand with drinking, like choosing unhealthy foods or overeating.
Processed foods
Fast food, potato chips, French fries, ice cream, packaged snacks and cookies, and pastries all fall under this category. Making these foods a regular part of your diet can have serious health repercussions. One meta-analysis that included more than 334,000 participants found that eating ultra-processed foods was associated with an increased risk of all-cause mortality, high blood pressure, cardiovascular diseases, coronary heart diseases, and obesity. Even if you once loved eating these foods, you might find that your body struggles to handle them when you’re on Wegovy; fried, fatty, and processed foods can bring on Wegovy’s gastrointestinal side effects.
Foods to eat on Wegovy
While Wegovy can help you lose up to 15% of your body weight, that doesn’t mean you can eat whatever you want. Sticking to positive lifestyle changes is imperative for managing side effects and for weight loss. Here are five foods that will help you see the best results.
Leafy greens
Foods like kale, spinach, romaine lettuce, and collard greens are dietary powerhouses. They’re high in protein, packed with vitamins and minerals, and full of fiber, which can help you feel full longer.
Lean proteins
Eating lean proteins like chicken, turkey, and fish is an important part of losing weight. Diets high in protein can help with weight loss efforts by helping you feel more satiated. They’ve also been shown to support both losing weight and maintaining weight loss.
Adequate protein is essential for anyone losing a lot of weight. It can help prevent muscle loss and increase fat loss when dieting while keeping your metabolism high. “Most people lose one-third muscle and two-thirds fat tissue when they lose weight,” Dr. Poston says. “Consume protein with all your meals to support muscle growth, but avoid consuming large amounts of protein at once, as it can contribute to nausea on Wegovy.”
Low-fat dairy
Dairy is an excellent source of calcium, and low-fat dairy provides the benefits with fewer calories. Eating low-fat dairy, like milk, cheese, and Greek yogurt, can also help you add protein to maintain muscle mass while reducing fat when losing weight.
Whole grains
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Substituting your favorite refined carbohydrates with whole-grain varieties means you can still enjoy the foods you love in moderation. Because whole grains have more fiber, your body digests them more slowly, so you’ll feel full longer. Eating more whole grains is also associated with reducing body weight and BMI over time. Other whole-grain foods to consider adding to your meal plan are oats, brown rice, and quinoa.
Legumes
This food group includes lentils, beans, and chickpeas and is a wonderful addition to your Wegovy diet plan. They’re inexpensive, full of meat-free protein, and high in fiber. Additionally, over a 10-year period, adults with moderate to high legume intake gained substantially less weight than those who ate no legumes.
Other tips for having a healthy lifestyle on Wegovy
In addition to a healthy, well-balanced diet, you can make other lifestyle changes to optimize the benefits of your weekly Wegovy injections.
Stay consistent. Making a lot of big changes to your eating habits all at once can be difficult to maintain. Instead of trying to do everything at once, make smaller, more consistent changes instead.
“Evaluate your current diet and make small changes so you can continue lifelong,” Dr. Poston says. “Gradually add more dietary changes and physical activity throughout your day. Learn new ways to cook foods that improve their nutritional value and are delicious.”
Find an exercise you enjoy. Increasing physical activity while on Wegovy is important—but you don’t have to do what everyone else does. Instead, look for activities that you enjoy so that you’re more likely to stick with them. Strength training, yoga, Pilates, running, dancing, and hiking are just a few ways to get more movement in.
Get enough sleep. Sleep isn’t often mentioned when talking about weight loss, but it’s extremely important. A lack of quality sleep is linked to a negative impact on weight loss and appetite control. Aim for at least seven to eight hours each night. A simple but effective way to support good sleep hygiene is to limit blue light exposure (television, phones, iPads) at least one hour before bed.
Get support when needed. Losing large amounts of weight can be emotionally taxing, and the weight loss journey can be long. It can be helpful to connect with others who are in a similar situation and understand the ups and downs through support groups, suggests Dr. Jones.
Combining Wegovy with a healthy, balanced diet and increased physical activity can help you manage your weight and improve your health. If you’re having a hard time, don’t give up. Work with your healthcare provider to find what works for you to create long-lasting changes.
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