It’s important to follow a healthy diet when it comes to all medications. This is especially true for medications used to control blood sugar levels, heart disease, and just about any other chronic disease. So it’s no surprise that this is also true for weight loss medications such as semalgutides. But you might be wondering, “what do I eat on a semaglutide diet plan”?
In this post, we’ll go over what medications fall into the semaglutide category and how they work. We’ll also discuss what types of foods you should eat and which ones you should limit while taking this medication. You’ll also find a sample 1-day menu to help you get started.
Table of Contents
What are semaglutide medications?
Semaglutide medications are often used for weight loss and blood sugar management commonly known as Ozempic, Wegovy, and Rybelsus. Ozempic and Wegovy are weekly injections while Rybelsus is an oral medication taken daily.
They are glucagon-like peptide-1 (GLP-1) receptor agonists. They work by mimicking the natural production of GLP-1 (which is secreted by the intestines) to assist in weight loss efforts and lower blood sugar. By mimicking GLP-1, this results in delayed gastric emptying, lower appetite, an increase in insulin release, and control in the amount of glucagon released.
What you eat can minimize unpleasant side effects that often come with semaglutide medications and how well it works for you. Let’s explore this further.
Psst! Wondering if you can get similar weight loss effects in a different way? You might be interested in my other blog post – Weight Loss Medication: Is there an alternative to Ozempic and Wegovy?
What types of foods should you eat on semaglutide medications?
Lean Proteins
With the lack of appetite, it is common to not get enough protein because it can simply be hard to eat enough in general. This can unfortunately cause loss in muscle mass which can be mistaken for healthy weight loss. Making sure you eat at least 1g/kg of body weight will help you reach a healthy amount. Although this may need to be adjusted based on starting weight and any medical conditions requiring a lower amount.
You can in fact get enough by focusing on protein at every meal and snack and eating small meals and snacks throughout the day.
Some healthy proteins to consider including in your diet are nuts, beans, tofu, eggs, lean beef, poultry, and fish. The best protein quality come from whole foods like I mentioned above. Don’t make your sole protein source come from bars and shakes for this reason. However, they can still be included in your diet as a supplement.
Fiber
One of the side effects of semalgutide medications is delayed gastric emptying. To keep your bowels regular and lessen the symptoms of nausea and heartburn as a result, make sure you are including enough fiber in your diet. In general, women should aim for 25-30g per day and men should aim for 35-40g per day. Be sure to drink plenty of water when eating fiber (see the next point below).
Some fiber rich foods to include are whole grains, fresh fruits and vegetables, and beans.
Water
It’s not only for those taking semaglutide medications. Everyone should get somewhere around 64 oz of water daily (some more, some less depending on your current weight). Drinking plenty of water can help minimize gas and constipation as well as improve your skin and improve energy levels.
Keep reading to find a 1-day semaglutide diet plan that will help you implement these foods.
What foods should you limit?
Added sugars
Sugars, specifically the added kind, typically do not provide any nutritional value. When your appetite is already low, you want to maximize your nutrient intake in small amounts. Like I mentioned earlier, put protein as your main focus. Not to mention foods with a lot of added sugar are often high in calories which can hinder weight loss efforts.
Foods that commonly have a lot of added sugars include cakes, cookies, pastries, some energy bars, and sodas.
Saturated fats
We don’t need to eliminate saturated fat completely, however, too much of it can lead to an increased risk in heart disease. Instead choose smaller amounts of foods with unsaturated fats which are more heart healthy.
Foods that are often high in saturated fat include coconut oil, butter, red meats, fried foods, and usually food products labeled as Keto or Atkins.
Take a look at the semaglutide diet plan below to get yourself started on the right track and maximizing weight loss results.
Sample 1-day semaglutide diet plan
Breakfast
2 eggs on 2 slices of whole wheat toast with 1/3 of a small avocado and everything bagel seasoning
Coffee with added 1/4 of protein shake (as a replacement for creamer)
Mid-AM Snack
Nature Valley protein granola bar
16 oz water
Lunch
Adult snack box: 6 Triscuit crackers, 1 oz of sliced cheese, sliced cucumbers and carrots, 1/3 cup plain Greek yogurt mixed with 1/2 tsp ranch seasoning packet, 1/2 cup blueberries
Rest of the protein shake from breakfast and/or 16 oz water
Mid-PM Snack
Apple and 2 Tbsp peanut butter
16 oz water
Dinner
4 oz of chicken breast (try out this chicken souvlaki marinade), 1/2 cup quinoa, and 1/2 cup roasted asparagus
8 oz 2% milk
Evening Snack
Yasso bar
16 oz water
Nutrition Facts: 1985 calories, 85g total fat, 24.5g saturated fat, 1760mg sodium, 170g total carbohydrates, 35g fiber, 22g added sugar, 130g protein
* Nutrition facts above are just an estimate as products/brands can vary.
**Any products linked above are recommendations. I do not receive any payments or incentive from these companies.
By including lean proteins, fiber, and water in your semaglutide diet plan, this can help you feel better overall while also maximizing weight loss efforts.
Want to maximize your weight loss efforts even further and keep your heart health in tip top shape? Check out my services page to learn how I can help you further!