The semaglutide diet plan to optimize weight loss
Key highlights
- When using semaglutide, it’s essential to follow a dietary plan and increase physical activity to align with semaglutide therapy goals, reduce the chances of side effects and improve overall health outcomes.
- Foods with low glycemic index, such as high protein foods, fiber-rich foods, and healthy fats, are ideal for a semaglutide diet plan.
- When on semaglutide, avoid sugary, fried and processed foods, refined carbohydrates and grains, starchy vegetables, sodas, and other sugary drinks.
Your diet is essential when using semaglutide for obesity or type 2 diabetes. A low-calorie diet in combination with semaglutide maximizes the effect of the medication and reduces the chances of side effects. In contrast, high-calorie fatty foods may significantly impact your blood sugar levels, minimizing the effect of semaglutide. Semaglutide has significant benefits for overall health, but pairing it with the right diet can unlock its full potential.
Semaglutide is a prescription medication that belongs to a class of medications known as glucagon-like peptide-1 (GLP-1) receptor agonists. GLP-1 is a natural hormone secreted after eating food. Semaglutide works by mimicking the action of this hormone to suppress appetite, promote insulin release, and delay gastric emptying. This way, semaglutide improves blood sugar control and promotes weight loss. It comes under three brand names, Wegovy, Ozempic, and Rybelsus, each approved for different indications. The FDA approved Wegovy for the management of chronic weight. Ozempic and Rybelsus are FDA-approved for the treatment of type 2 diabetes when used in combination with a low-calorie healthy diet, lifestyle modifications, and exercise.
This article details which foods are recommended while on semaglutide to maximize benefits and reduce side effects, regardless of why you’re using the medication.
Why a semaglutide diet plan matters
Semaglutide is an incretin drug that mimics the natural hormone GLP-1 which is produced in the gut and plays a key role in regulating appetite and blood sugar levels.
Although semaglutide is effective on its own, healthy eating is essential for maximizing the benefits of semaglutide on your weight loss journey.
Following a healthy diet plan while using semaglutide will help promote weight loss, improve blood sugar control, reduce potential side effects (e.g. nausea, vomiting) and promote long-term health and well-being.
Foods to include on a semaglutide diet plan
Semaglutide does not have strict dietary guidelines, according to the manufacturer. When used for weight loss or type 2 diabetes, it is supposed to be combined with a low-calorie diet. Novo Nordisk, the manufacturer of Semaglutide, recommends using the medication with dietary modifications to achieve maximum results but does not specify any specific dietary plan.
Franklin Becker, the spokesperson of Novo Nordisk, recommends the plate method to portion out your meals. According to his guidelines, half of a plate should be filled with fresh vegetables, one-quarter of the plate with nutritious carbohydrates, and another quarter of the plate with high-protein foods. Add no or little sugar to tea and coffee.
Always remember to stay hydrated and drink adequate water, limit the consumption of milk or dairy (up to 1-2 glasses) and sugary juices (1 small glass/day) and avoid carbonated drinks.
Focus on whole, unprocessed foods with an emphasis on fruits, vegetables, lean proteins, and whole grains. Foods with low glycemic index are the best to align with your dietary goals and maximize the effect of weight loss medications. These include the following types of foods:
- High protein foods
- Dietary fibers
- Resistant starches
The glycemic index is the measure of how quickly a certain food raises blood sugar levels. Foods with low glycemic index (less than 55) are generally safe for patients on semaglutide.
Lean high-protein foods
High-protein foods have a low glycemic index and help to build muscle mass and reduce bloating while also playing a pivotal role in weight loss and blood sugar control. Of the three macronutrients, protein is the most filling and is also known to lower your ghrelin levels, also known as the “hunger hormone”. Include animal and plant-based sources of protein in your diet for maximum benefits.
Skinless white poultry meat
Skinless white poultry, such as chicken breast, has a glycemic index of almost zero. It does not significantly alter blood glucose levels.
White-fleshed fish
White flesh fish have zero or very low glycemic index. It helps promote weight reduction in patients with type 2 diabetes.
Beans, peas, and lentils
Protein sources like beans, peas, and lentils have a low glycemic index, and their consumption reduces the risk of developing type 2 diabetes.
Tofu
Tofu has a glycemic index of 15. It is free of cholesterol and sugar. It helps stabilize blood sugar levels in type 2 diabetes.
Plain Greek yogurt
Plain Greek yogurt helps promote weight loss and improves body composition in type 2 diabetes.
Lean beef
Lean beef has a glycemic index of zero as it is free of carbohydrates, which means it does not alter your blood sugar levels at all.
Low-fat cottage cheese
Cottage cheese has a glycemic index of 30 and is rich in proteins.
Fiber-rich foods
Fiber-rich foods promote gastrointestinal health, manage blood sugar levels, make you feel full, and lower the risk of complications of diabetes and heart diseases.
Fruits and non-starchy vegetables
As recommended by a Novo Nordisk spokesperson, the best vegetables for patients on semaglutide are non-starchy vegetables such as broccoli, lettuce, peppers, asparagus, and yellow squash. You can also take a piece of fresh fruit with each meal. Fresh fruits and non-starchy vegetables are usually low in calories and don’t contain processed sugars. They also contain essential vitamins and minerals like fiber, zinc, vitamin D, vitamin C, vitamin A, beta carotene, magnesium, and many others.
Apples, oranges, dates, pomegranates, and guava can be consumed in a limited quantity.
Whole grains
Whole grains include whole grain wheat, barley, oats, rye, and buckwheat. You can also include quinoa and brown rice. They have a low glycemic index.
Healthy fats
Healthy fats improve insulin sensitivity and metabolism. These include the following:
Avocado
Avocado contains less than 1 gram of sugar, healthy fats, dietary fibers, and a few carbohydrates. It can significantly lower body mass index (BMI) and lower body weight.
Seeds and nuts
Chia seeds, flaxseed, and nuts may help prevent weight gain by promoting feelings of fullness and they are also good sources of protein and healthy fat. A research review suggests that eating walnuts daily improves blood glucose levels in patients with type 2 diabetes.
Olive oil
Olive oil contains oleic acid, which helps improve blood sugar and triglyceride levels. It may also stimulate GLP-1 hormone to give you a feeling of satiety or fullness and reduce the risk of heart disease.
Foods that support blood sugar control
Semaglutide is used to control blood sugar. Consuming foods that increase blood glucose levels may neutralize the medication’s effect. However, foods with low glycemic index prevent spikes in blood sugar levels and promote blood sugar stability.
Foods with low glycemic index (less than 55) include the following:
- Lean proteins
- Non-starchy vegetables
- Cereals (barley, broken wheat, oat)
- Whole grains (quinoa, brown rice)
- Avocados
- Legumes (chickpeas, lentils, and beans)
- Berries
Research studies suggest that foods with low glycemic index promote blood sugar control, reduce insulin resistance and modulate your body’s metabolism in the long run.
Foods that support gastrointestinal (GI) health
Foods rich in dietary fibers and probiotics support gastrointestinal health by enhancing the growth of gut flora (microorganisms that live in the digestive tract and help digest food). Dietary fibers act as laxatives to prevent constipation. The following foods support gastrointestinal health:
- Green leafy vegetables
- Whole grain
- Fresh fruits (the quantity should be limited)
- Lean proteins
- Yogurt
Foods that support appetite suppression
Semaglutide promotes appetite suppression. You can amplify the impact of the medication by combining it with foods that support appetite suppression.
The following foods make you feel more full, delay your gastric emptying, and suppress appetite:
- Fenugreek
- Gymnema Sylvester
- Caralluma Fimbriata
- Green tea extract
- Flaxseed
- Salad
- Soybeans
- Vegetables (cauliflower, broccoli, asparagus)
- Oats
- Chia seeds
- Ginger
- Avocados
- Glucomannan
- Cinnamon
If you experience nausea and vomiting when taking semaglutide, Novo Nordisk recommends consuming bland, low-fat foods like toast, rice, crackers and water-containing foods like gelatin and soup.
Foods to avoid on a semaglutide diet plan
While on semaglutide, avoid foods that cause gastrointestinal distress, spike your blood glucose levels, and are rich in fats. High-fat foods, especially those with unhealthy fats like ice cream and fried foods, should be limited or avoided.
Semaglutide may cause heartburn and stomach issues. Combining it with spicy, salty, and processed foods may cause abdominal pain and stomach problems. Avoid the following types of food when on a semaglutide diet plan:
- Sugary foods
- Fried foods
- Refined carbohydrates and grains
- Processed foods
- Starchy veggies
- Soda and other sugary drinks
- Unhealthy fats
Sugary foods
Sugary foods such as cake, chocolates, cane sugar, fruit juice concentrates, biscuits, jams, honey, dried fruits, sweets, ice cream, dairy desserts, candies, smoothies, and salad dressings have higher glycemic index. Avoid these foods when taking semaglutide for weight loss or type 2 diabetes.
Fried foods
While on semaglutide, do not consume fried foods such as potato fries, churros, tempura, onion rings, fried chicken, fried potatoes, fried fish, and fast foods.
Refined carbohydrates and grains
Refined carbohydrates and grains are not suitable in combination with semaglutide. These are processed to remove dietary fibers, minerals, and vitamins. Refined carbohydrates have higher sugar content. These include pastries, white flour, white bread, pancakes, cookies, white flour crackers, muffins, white rice, pasta, and pizza dough. In other words, these foods lack essential nutrients and are rich in calories. Prioritize whole foods over refined foods.
Processed foods
Consumption of processed foods promotes weight gain and disrupts blood sugar control, which does not align with the goals of semaglutide therapy. Avoid processed meats such as hot dogs, bacon and deli meat, fatty cuts of meat, deep-fried fish, red meat, baked goods, fries, and chips, which have a higher glycemic index.
Starchy vegetables
Corn, potato, carrots, acorn squash, cassava, taro, parsnip, beans, butternut squash, spinach, and frozen, fried, canned, or grilled vegetables are not suitable while taking semaglutide. You should avoid vegetables that cause bloating.
Soda and other sugary drinks
Soda and sugary drinks such as soft drinks, sparkling water, beer, and sports drinks have higher glycemic index due to added sugars. These drinks are linked to increased body weight and chronic diseases such as diabetes, heart disease, and cancer.
Unhealthy fats
Avoid unhealthy fats that are trans and saturated fat, like poultry skin, sausage, bacon, cream, whole milk, butter, some fried foods, margarine, pastries and baked foods. Packaged foods are usually highly processed and typically have additional fat added to them.
Understanding semaglutide and its impact on weight loss
Semaglutide mimics the action of glucagon-like peptide-1 and occupies its receptors in the brain. It targets brain areas that regulate appetite and gastric emptying. This medication promotes the release of insulin, gives you a feeling of fullness, and reduces hunger cravings to promote blood sugar control. This way, semaglutide improves HbA1c levels and promotes weight loss when used in addition to increased physical activity and dietary modifications.
A research study demonstrates that semaglutide suppresses cravings for savory and palatable foods such as processed and fried foods, sugary foods, carbonated drinks, and snacks. The medication stabilizes blood sugar levels, promotes healthy metabolism, and improves overall health.
Tips for maximizing weight loss when using semaglutide
Here are a few tips for getting maximum weight reduction when using semaglutide in combination with a balanced diet:
Eat smaller portions
You can eat your favorite foods when using semaglutide, but you need to have them in smaller portions. Portion control is key for losing weight. There are two ways to track how much to drink or eat: carb counting and plate method. Carb counting means keeping track of the amount of carbohydrates you take in your meals.
The plate method helps you eat in smaller portions. It divides 9 inches plate into three sections to each in each meal:
- Non-starchy vegetables: leafy green vegetables like peppers, green beans and carrots. They should make one-half of the plate.
- High-fiber carbohydrates, such as whole grains, fruits, beans, and brown rice, should make up one-quarter of your plate.
- Proteins: Lean meals, soy products, dairy, and fish should make up one-quarter of your plate.
Eat more fruits and vegetables
Fruits and vegetables have low amounts of sugar, cholesterol, sodium, and fats. They are rich in essential nutrients such as potassium, vitamin C, folate, and potassium. Fruits and vegetables with low glycemic index stabilize blood sugar levels and help promote weight loss. When you’re on semaglutide, the effects of the medication suppress your appetite. Your food intake is less than normal, which can make you deficient in essential nutrients. Eating nutrient-rich fruits and vegetables helps prevent these deficiencies.
Eat lean proteins
Lean proteins promote fat loss in obesity, support heart health, and improve blood sugar control, muscle growth, and metabolism. A high-protein diet with a low glycemic index is especially helpful for patients with type 2 diabetes.
Stay hydrated
Drink adequate water to prevent dehydration. While on semaglutide, you may not feel the need to drink water due to appetite suppression, which may lead to dehydration. Staying hydrated is crucial for a healthy body and optimal body functions.
Increase physical activity
The FDA has approved semaglutide for weight loss and type 2 diabetes in combination with dietary modifications and increased physical activity. Regular physical activity helps promote weight loss by maintaining blood sugar levels, improving mood and sleep, supporting heart health, and lowering cholesterol levels.
You can do light cardio, strength training, or yoga to complement semaglutide’s effects. Aerobic activities like walking, swimming, dancing, and balance and strength activities are especially helpful in promoting weight loss.
Meal prepping
Meal preparation, also known as meal prepping, involves preparing your meals ahead of time so they are ready when you need them. This practice is effective for people who want to lose weight, gain muscle mass, or maintain a healthy lifestyle. By preparing meals in advance, portions can be standardized, and you can avoid the temptation to eat unhealthy foods when it’s time to eat your next meal.
Mindful eating
Pay attention to hunger cues and avoid distractions while eating. Mindful eating involves paying attention to food and how it makes you feel, and may also help you avoid unhealthy eating behaviors like binge eating while supporting your weight loss goals. Mindful eating has been shown to support weight loss by helping you better manage your eating habits.
Track your progress
Keep track of your progress with the help of a weight loss journal or app. Monitor your weight changes and blood sugar levels with diet, exercise, and semaglutide dosage. You may notice visible weight changes, appetite suppression, and improvement in metabolic health. Stay in touch with your healthcare provider for continuous monitoring.
If you notice low or high blood sugar levels or you start to experience side effects, it might be time to adjust your diet plan. Consult your doctor about changing your diet plan and dosage. Identify the patterns that make you feel better and inform your dietitian. They will help you maintain a steady trajectory while on your weight loss journey.
Common mistakes to avoid
Avoid skipping meals or drastically reducing calories as it can cause hypoglycemia (low blood sugar levels), which is a serious medical emergency that needs to be treated right away. Check your blood sugar levels before meals and after meals. Moreover, physical activity also decreases blood sugar levels. Keep track of your blood sugar levels when exercising or doing other physical activities.
Keep yourself hydrated, as dehydration can cause dizziness, confusion, headaches, skin dryness, muscle cramps, constipation, low blood pressure, nausea, fatigue, and dark urine.
Exercise and dietary modifications are part and parcel of semaglutide therapy. Over-relying on semaglutide without following a structured diet and exercise may not bring satisfactory results. Maintain a healthy lifestyle to get the maximum benefits of semaglutide therapy.
Examples of a semaglutide diet plan
You can choose any of these options for your diet plan:
Breakfast
- Greek yogurt with berries and a sprinkle of granola.
- Plain yogurt with toasted rolled oats, fresh kiwi, mango, cashews, and almonds.
- Poached egg with whole-grain toast, fresh tomato, avocado slices, and black pepper.
Lunch
- Grilled chicken salad with olive oil dressing.
- Vegetarian smashed chickpeas sandwich made with pesto, green spinach, pickled jalapenos, whole grain bun, smashed chickpeas, and red onion.
- A whole grain protein bowl of cooked berries with sliced chicken, carrots, edamame, corn, and shredded beans.
Dinner
- Baked salmon with quinoa and steamed vegetables.
- Ground turkey meatballs with red sauce and whole-grain pasta
- Lettuce wraps with mint, chives, bell pepper, unsalted peanuts, cilantro, air-fried tofu, and tomato.
Snacks
- Carrot sticks with hummus or a handful of almonds.
- Air-popped popcorn with parmesan and garlic powder
Frequently asked questions
Can I drink alcohol while on semaglutide?
It is not currently known if semaglutide and alcohol can interact. Drinking alcohol with semaglutide may increase your risk of developing hypoglycemia (dangerously low blood sugar levels). Alcohol can also worsen gastrointestinal issues and side effects, and may hinder your weight loss goals.
What should I do if I experience side effects like nausea?
You can try adjusting the way you eat and eat smaller portions. Choose bland foods that are easier on your stomach and avoid foods that make nausea worse. Take frequent and small sips of water throughout the day if you’re feeling nauseous. If nausea persists, speak with your healthcare provider and they may recommend taking anti-nausea medication like Zofran (ondansetron).
How can I stay motivated to follow the diet plan?
Motivation can vary by person and involves identifying why you want to lose weight, setting realistic goals and expectations, and finding support. Pick a diet plan that fits your lifestyle and find an exercise that you enjoy. Keep a weight loss journal and track your progress so you can monitor the results of your efforts. Celebrate your success at each milestone and understand that there may be challenges or setbacks along the way, which are normal and should not discourage you.
Will I regain weight if I stop taking semaglutide?
Yes, studies show that people regain weight after stopping semaglutide. Within 12 months of stopping treatment, patients regained about two-thirds of their initial weight loss on average.
Always consult with your doctor before stopping the medication as they may decide to take you off the medication slowly by tapering the dosage over time.
Bottom line
Semaglutide is FDA-approved for weight management and type 2 diabetes in combination with a reduced-calorie diet and exercise. Semaglutide suppresses appetite and reduces hunger cravings to decrease food intake to maintain blood sugar levels. If you take a high-calorie diet or those foods that do not align with the goals of semaglutide therapy, you may not get the desired results. That is why it is essential to follow a personalized diet plan when starting semaglutide. If you do not follow a standard diet plan, semaglutide therapy may cause hypoglycemia and nutritional deficiencies due to less food intake. Always add nutrient-rich foods with low glycemic index in your diet plan that improve gastrointestinal health, help maintain blood sugar levels, and aid in appetite suppression.
Consult a qualified dietitian to create an individualized diet plan and limit your calorie intake. They will adjust your diet plan and semaglutide dosage according to your weight, blood sugar levels, and HbA1c. NiceRx offers 100% online telehealth consultations and prescriptions for semaglutide therapy. Start your journey with NiceRx today!
