What to Eat on a Wegovy Diet Plan: Supporting Weight Loss With The Right Nutrition

Medications like Wegovy can help people reach their weight loss goals, but eating a balanced diet alongside treatment is essential. The foods we eat can help maximise results and ease any side effects. Here are our experts’ tips to help create a Wegovy diet plan.

How Wegovy works

Wegovy is an injectable medication that contains the active ingredient semaglutide. This medication mimics the action of a natural hormone in the body called GLP-1, that regulates insulin production and blood sugar levels, helping to control appetite.

It also slows the rate at which food leaves the stomach after eating. This promotes feelings of fullness, helping people reduce portion sizes and their overall calorie intake, which can help you reach a calorie deficit.

Clinical trials show that Wegovy can support weight loss when combined with lifestyle changes, like increased physical activity and a healthy diet. [1]

What to include in a Wegovy diet plan

Eating a well-balanced diet is important to getting the most from Wegovy. Focus on nutrient-dense foods that support a healthy relationship with eating, and while ensuring you get enough calories and essential nutrients to fuel your body.

These are our Wegovy diet plan tips for long-term success:

Fibre + complex carbohydrates

Complex carbs digest slowly, which keeps blood sugar levels stable and increases feelings of fullness. They’re also rich in fibre, which keeps the digestive system healthy and helps alleviate side effects, like constipation.

Examples of complex carbohydrates:

• Whole grains: whole wheat bread and pasta, brown rice, quinoa, barley, bulgar wheat
• Legumes: lentils, peas, chickpeas, and beans
• Starchy vegetables: potatoes and sweet potatoes
• Fruits and leafy greens

Lean proteins

A protein-rich diet will help build and maintain muscle mass while losing weight on medication. This supports activity levels and prevents strength and muscle loss. Eating plenty of protein also helps us feel satisfied after we eat.

Examples of protein sources:

• Lean meats such as chicken and turkey
• Fish and seafood
• Eggs
• Greek yoghurt, cottage cheese, non-fat milk
• Plant-based proteins, such as soya, black beans, tofu, and tempeh

Healthy fats

You don’t need to cut all fats when taking Wegovy. Healthy, unsaturated fats can help improve cholesterol and reduce inflammation.

Healthy fat sources include:

• Extra virgin olive oil
• Dairy products, like yoghurt and cheese
• Eggs
• Avocado
• Oily fish such as salmon
• Nuts and seeds

Foods to avoid when taking Wegovy

Some foods can make it harder to reach your goals on Wegovy. For best results, try to limit the following:

High-fat foods

Foods containing lots of saturated fat tend to be high in calories, which can impact weight loss results. Limit: butter, whole-fat cheese and milk, processed meats and fried foods.

Ultra-processed foods

These are low in nutrients and often contain refined carbohydrates, which cause blood sugar spikes. Some examples are: sugary foods, desserts, white bread, boxed breakfast cereals and soda.

Alcoholic drinks

Alcohol can cause blood sugar to fluctuate, which can interfere with weight loss medication.

It’s also best to avoid spicy or fatty foods when experiencing digestive side effects like diarrhoea, nausea, or stomach pain. Until these settle, eat bland foods to avoid causing further irritation to the stomach.

Other Wegovy lifestyle tips

• Wegovy can slow digestion, so it’s better to eat smaller, more frequent meals to keep energy levels up and minimise potential side effects.
• Staying in a calorie deficit, where more calories are burned than consumed, is essential for weight loss. Regular exercise helps. We recommend 30–60 minutes of light to moderate physical activity per day, like brisk walking or strength training.
• Drink plenty of water throughout the day to ease side effects like nausea and constipation. Current recommendations are 6-8 glasses of fluids each day.

Thinking about trying Wegovy?

Wegovy can help you reach your weight loss goals alongside a balanced diet. Need help on your weight loss journey?

Find out what treatment is suitable for you on MedExpress .

References:

1. Wilding JPH, Batterham RL, Calanna S. Once-Weekly Semaglutide in Adults with Overweight or Obesity. The New England Journal of Medicine [Internet]. 2021 Feb 10;384(11):989–1002. Available from: https://www.nejm.org/doi/full/10.1056/NEJMoa2032183