What To Eat When Taking Orlistat: A 7-day Diet Plan

If you’ve been prescribed orlistat, you’ll know that it works best alongside a balanced, slightly reduced-calorie diet. But what does this look like in practice? We’ve put together a clinically approved orlistat diet plan, plus some tips to help you get the most out of your weight loss treatment.

Article Summary:

• Orlistat is a weight-loss medication used alongside a reduced-calorie diet.
• It’s recommended that those taking orlistat eat three balanced meals a day.
• Orlistat works by reducing how much fat your body absorbs, so following a lower-fat, balanced diet is important for both results and comfort.

What is Orlistat?

Orlistat is a weight loss medication which is prescribed for people with obesity (a BMI of 30 or higher), or for people who are overweight (a BMI of 28 or higher) and have weight-related health conditions.

The usual prescription dose of orlistat is one 120 mg capsule three times a day, taken with water. It can be taken just before, during or up to one hour after each main meal.

How does Orlistat work?

Orlistat blocks fat absorption in your digestive system by around 30%, which helps reduce calorie intake. [1]

When taken correctly, orlistat can be an effective treatment for weight loss. In fact, a clinical trial found that after one year, 57.1% of patients on continuous orlistat treatment maintained a weight loss greater than 5% of their initial bodyweight. [2] The same study also found that of one year of orlistat treatment led to an average weight loss of 10.2%. [2]

A large study also showed that taking orlistat alongside healthy lifestyle changes can lower the risk of developing type 2 diabetes. People taking orlistat lost more weight and had better control of their blood sugar, especially those who were already at higher risk. [3]

So, how can you take steps to support your weight loss journey while taking orlistat? One of the easiest and most effective ways is to switch to an orlistat diet plan.

What does an orlistat diet consist of?

Orlistat works best when taken alongside a balanced, reduced-calorie diet, which means eating slightly fewer calories than you burn.

As a general rule of thumb, around 30% of your daily calories should come from fat while taking orlistat. It’s also best to spread your daily intake of fat, carbohydrates and protein evenly across three main meals. Add in plenty of fruit and vegetables, and you’ve got the blueprint for an ideal orlistat diet.

Ready to begin? We’ve provided some ideas for a 7-day orlistat diet plan to get you started.

Your 7-day orlistat meal plan

Breakfast

• Dried fruit with low-calorie yoghurt, or
• 25-40g cereal with low-fat milk, or
• Poached egg with grilled tomatoes

Lunch

• Sandwiches (two or three slices of bread) of lean meat and salad, or
• No cream soup with two slices of bread, or
• Jacket potato with low-fat cheese

Dessert

• One piece of fresh fruit, or
• Baked or stewed fruit, with custard (made from low-fat milk) or yoghurt

Evening meal

• Chilli and rice, served with vegetables or salad, or
• Jacket or boiled potatoes, served with a large portion of vegetables, or
• Large mixed salad with tuna or two boiled eggs, two slices of bread

Dessert

• Fresh fruit salad or tinned fruit (choose fruits in natural juice, rather than syrup), or
• Low-calorie yogurt

Snacks

• Popcorn
• Chopped vegetables or fresh fruit
• Low-calorie yoghurt

What other foods are recommended on the orlistat diet plan?

Eating three balanced meals a day is the best way to support your orlistat treatment. This means incorporating ingredients from across the core food groups into every meal:

Protein

Protein is found in meat, fish, eggs, dairy, tofu and beans. It’s an important part of a balanced diet, because it helps build muscles, bone tissues and cells. It can also help you to feel fuller for longer. [4]

Carbohydrates

Carbohydrates are found in pasta, rice, bread, potatoes and beans. They’re the body's first port of call for energy, but are only stored in very small amounts. This is why it’s good to add a source of carbohydrates to every meal, especially if you’re planning to increase your physical activity.

Fat

Fat is found in oils and fats, oily fish, nuts and seeds, egg yolks, olives and avocados. It’s used for energy storage when carbohydrates run out.

As just 30% of your daily calories should come from fat in an orlistat diet plan, it’s best to make low-fat food swaps:

• Choose lean cuts of meat and white fish
• Replace butter with low-fat spreads
• Bake, grill, poach or microwave food instead of frying
• Choose low-fat dairy products, such as low-fat cottage cheese

Fruits and vegetables

When it comes to healthy eating, fruits and vegetables play a key role. They contain a wide variety of vitamins and minerals, and most (except for olives and avocados) are naturally low in fat. Plus, they are often high in fibre, which is essential for digestive health and staying regular. So, from snacks to soups and stews, fruits and vegetables are a really helpful tool in your orlistat diet plan. Aim for at least 5 a day. [5]

Calcium

Calcium is found in dairy products such as milk, yogurt and cheese and green leafy vegetables. It supports muscle function and bone strength, so it’s best to aim for three low-fat dairy portions a day (e.g. a matchbox size piece of low-fat cheese, a small pot of low-fat yogurt or 200ml skimmed milk). [6]

Are there foods to avoid on the orlistat diet plan?

It’s best to avoid sugar where possible, as it contains empty calories that can slow down your progress. Check your food's nutrition labels, as sometimes low-fat products can contain higher sugar levels than the regular version. [7]

Do I need to take a multivitamin while on orlistat?

Although most people still maintain normal vitamin levels while taking orlistat, even with long-term use, its fat-blocking properties can reduce how well your body absorbs vitamins A, D, E and K. [7] A multivitamin supplement may be advised, and it should be taken at least 2 hours after orlistat or before bed, as per prescribing guidelines. This is also why eating plenty of fruits and vegetables will support your treatment.

Adding soluble fibres like psyllium husk to your diet can also help to ease certain side effects of orlistat, like oily spotting and urgency. [8] This is because psyllium binds undigested fat, which helps to regulate bowel movement.

Top tips for better orlistat outcomes

In addition to three nutritionally balanced, low-fat meals a day, try to incorporate these tips into your everyday routine:

• Practise mindful eating. Eating slowly can help to prevent overeating, as you give your stomach more time to let your brain know that it's full. [9] And if you still feel hungry after finishing a meal, try waiting for about 20 minutes before a second helping. [10] A simple food diary can also help some people understand their eating habits. But it's important to keep this flexible and stop if it starts to feel stressful or unhelpful.
• If possible, try to increase your physical activity. Incorporating more movement into your daily routine can improve the progress of your weight loss treatment and support long-term results. Whether you’re already active or just starting your wellbeing journey, read our guide to find what feels right for you.
• Although physical activity matters, so does rest. When we don't get enough sleep, the levels of ghrelin (the ‘hunger hormone’) in our bodies increase, which can lead to overeating. And that’s why getting a good 7-9 hours of sleep a night is one of the best ways to support your health.
• Be kind to yourself. Some days will be easier than others but remember that healthy weight loss can take time, and you may experience some weight plateaus along the way. Celebrate your wins beyond the scale too, like increased strength and better sleep quality.

Ready to begin your weight loss journey?

Find out which treatment is suitable for you with MedExpress.

References

1. Guerciolini R. Mode of action of orlistat. International Journal of Obesity and Related Metabolic Disorders: Journal of the International Association for the Study of Obesity [Internet]. 1997 Jun 1;21 Suppl 3:S12-23. Available from: https://pubmed.ncbi.nlm.nih.gov/9225172/
2. Sjöström L, Rissanen A, Andersen T, Boldrin M, Golay A, Koppeschaar HP, Krempf M. Randomised placebo-controlled trial of orlistat for weight loss and prevention of weight regain in obese patients. European Multicentre Orlistat Study Group. Lancet. 1998 Jul 18;352(9123):167-72. doi: 10.1016/s0140-6736(97)11509-4. PMID: 9683204.
3. Torgerson JS, Hauptman J, Boldrin MN, Sjöström L. XENical in the prevention of diabetes in obese subjects (XENDOS) study: a randomized study of orlistat as an adjunct to lifestyle changes for the prevention of type 2 diabetes in obese patients. Diabetes Care. 2004 Jan;27(1):155-61. doi: 10.2337/diacare.27.1.155. Erratum in: Diabetes Care. 2004 Mar;27(3):856. PMID: 14693982.
4. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. The American Journal of Clinical Nutrition [Internet]. 2008 May 1;87(5):1558S1561S. Available from: https://www.sciencedirect.com/science/article/pii/S0002916523236643
5. NHS. 5 A Day portion sizes [Internet]. nhs.uk. 2022. Available from: https://www.nhs.uk/live-well/eat-well/5-a-day/portion-sizes/
6. Yu E, Sharma S. Physiology, Calcium [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482128/
7. Nguyen PK, Lin S, Heidenreich P. A systematic comparison of sugar content in low-fat vs regular versions of food. Nutrition & Diabetes [Internet]. 2016 Jan;6(1):e193–3. Available from: https://www.nature.com/articles/nutd201543
8. Cavaliere H, Floriano I, Medeiros-Neto G. Gastrointestinal side effects of orlistat may be prevented by concomitant prescription of natural fibers (psyllium mucilloid). Int J Obes Relat Metab Disord. 2001 Jul;25(7):1095-9. doi: 10.1038/sj.ijo.0801645. PMID: 11443512.
9. Hawton K, Ferriday D, Rogers P, Toner P, Brooks J, Holly J, et al. Slow Down: Behavioural and Physiological Effects of Reducing Eating Rate. Nutrients. 2018 Dec 27;11(1):50.
10. British Heart Foundation. Portion-sizes [Internet]. British Heart Foundation. 2025. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/weight/perfect-portions/portion-sizes