What to eat with Wegovy

When starting with a new medication regimen, it’s important to be well-informed about potential side effects and understand which medications, activities, and foods are best and what should be avoided.

Wegovy isn’t a magic solution and you will need to do your bit with a reduced calorie diet and increased physical activity. 

In this article, you can find a list of the types of food and examples of what you should be eating when using Wegovy to optimise your weight loss journey and improve overall health.

What is Wegovy?

Wegovy is an injectable medication injected once weekly to aid weight management. It contains the active ingredient Semaglutide, which promotes a feeling of fullness after meals and helps you stay satisfied for longer.

The timing of when to inject Wegovy isn’t important, you can inject on any day of the week and any time of the day but being consistent is recommended. Wegovy pens are straightforward and safe to use.

Wegovy should only be used by adults with a body mass index BMI of over 30. Those who have weight-related health conditions such as diabetes could qualify if their BMI is over 27. 

Wegovy diet plan

Optimising your diet is important while using a weight management medication like Wegovy to achieve the best outcomes. It's not just about whether you eat fewer calories but also about the nutritional quality of those calories for a healthy diet. For instance, while a bag of baked crisps might be low in calories, it lacks essential nutrients. During Wegovy use, prioritise a diet rich in lean, fresh foods.

Base your meals on fruits and vegetables—either fresh or frozen—accompanied by moderate portions of potatoes, sweet potatoes, or butternut squash, along with lean proteins such as fresh unprocessed meats, tofu, eggs, low-fat dairy, lentils, and beans.

Your Wegovy meal plan doesn’t have to be boring. Incorporate your favourite foods and explore healthier options. For instance, air-fried vegetable peels serve as a nutritious, low-fat alternative to crisps, and butternut squash chips are healthier than potato ones.

Foods to avoid while on Wegovy

While there aren't specific foods that directly counteract Wegovy's effects, it's advisable to steer clear of items that could hinder your weight loss progress. Consider avoiding:

• Fast food
• Sugary foods
• Foods with added sugar
• Sweetened beverages
• Highly processed foods
• Alcohol
• Foods rich in saturated and trans fats
• Foods high in empty calories and lacking in nutritional value

Transitioning away from a diet high in processed, sugary, or fatty foods may be difficult initially. If you're finding it tough, make gradual dietary adjustments, substituting unhealthy options with healthier alternatives. Over time, reaching for a piece of fruit instead of biscuits or cake will become second nature.

What to eat when using Wegovy for weight loss

Making significant changes to your lifestyle and diet is important when wanting to lose weight. Eating a well-balanced diet with nourishing foods when using weight loss aids such as Wegovy is important to support your body to reach your weight loss goals.

Below you can find a list of recommended food to eat while on Wegovy:

Whole, nutrient-dense foods

Whole, nutrient-dense foods are full of essential nutrients, antioxidants and fibre which will give you energy. Examples of these types of foods are lean proteins, healthy fats, whole grains, fruit and vegetables. 

Consuming a variety of colourful fruits and vegetables in your meals will help make sure that you are getting lots of the vitamins, minerals, and phytonutrients your body needs. A great weight loss tip is that you should aim to fill half of your plate with vegetables at each meal.

Find below a list of the top nutrient-dense foods: 

• Salmon: Rich in omega-3 fatty acids.
• Kale: Containing vitamins C, K, A, and B6, as well as minerals like potassium and calcium, kale is a low-calorie superfood.
• Seaweed: Seaweed offers minerals like iron, calcium and iodine.
• Garlic: It is packed with nutrients like vitamins C, B1, and B6, along with selenium.
• Eggs: Eggs provide great quality protein, healthy fats, and essential nutrients.
• Cocoa and dark chocolate: Yes that's right, something for all of you chocolate lovers as cocoa powder offers iron, magnesium, and antioxidants.  Dark chocolate with high cocoa content may have potential heart health benefits in moderation.
• Shellfish: Clams, oysters, and mussels provide B vitamins, zinc, and iron.
• Potatoes: Potatoes offer potassium, magnesium, and fibre, especially if you eat the skin too. Research suggests potatoes can promote the feeling of fullness, aiding in weight management.
• Sardines: High in heart-healthy omega-3 fatty acids.
• Liver: Liver is rich in B vitamins, vitamin A, iron, and protein.
• Berries: Berries are packed with antioxidants and they are a great addition to Greek yoghurt for a healthy breakfast.

Lean Proteins

Proteins are important to support muscle growth and help aid the feeling of fullness. Protein is especially important if you are exercising regularly to help your body to recover. 

Consuming lean protein will help keep you satisfied and prevent overeating. The recommended amount is a palm-sized portion of protein with each meal.

• White-fleshed fish: White-fleshed fish like cod and halibut offer lean protein with low fat and calories.
• Tofu: If you are looking for a plant-based option Tofu is great as it is low in calories and fat and suitable for various recipes.
• Plain Greek yoghurt: Greek yoghurt packs double the protein of regular yoghurt with less sugar. You should choose non-fat or low-fat options and add fruit such as berries to avoid excess sugar.
• Beans, lentils and peas: Legumes like beans and lentils are protein-rich and high in fibre.
• White poultry meat without the skin: Chicken and turkey breasts offer lean protein with minimal fat.
• Low-fat cottage cheese: Cottage cheese is rich in calcium and protein with relatively low fat. 
• Pork loin: Lean cuts of pork like tenderloin are high in protein and low in fat.
• Frozen shrimp: Frozen shrimp offer high protein content with low fat.
• Egg whites: Egg whites are a low-calorie source of protein and low in fat.
• Bison: Bison is leaner than beef and provides protein with low saturated fat and fewer calories.
• Lean beef: Choose lean cuts of beef with the lowest fat content.
• Powdered peanut butter: Powdered peanut butter offers protein with less fat and calories than regular peanut butter. It's an easy option for shakes and smoothies.
• Low-fat milk: Low-fat milk provides protein and essential nutrients with fewer calories than whole milk. 

Healthy fats

Healthy fats also known as unsaturated fats are essential for nutrient absorption. Include sources of unsaturated fats such as avocados, nuts, seeds, olive oil, and fatty fish like salmon and sardines in your diet. You should only consume a small amount of fats as they are high in calories.

Examples of healthy fats:

• Avocados: Avocados are rich in healthy fats, providing about 80% of its calories. Studies show they can improve cholesterol levels and aid in weight management due to their fibre content.
• Dark chocolate: Dark chocolate with at least 70% cocoa is rich in healthy fats, is packed with antioxidants, contains anti-ageing properties and can improve heart health.
• Whole eggs: They're high in protein and contain essential nutrients. Studies show they're weight-loss-friendly and don't negatively affect cholesterol levels in most people.
• Cheese: Cheese contains a great source of calcium and vitamin B12, and protein.
• Extra virgin olive oil: This type of oil provides heart health benefits, blood sugar management, and weight management.
• Full-fat yoghurt: Full-fat yoghurt is great for digestive health and research suggests it may aid in weight management and reduce heart disease risk.
• Fatty fish: Fatty fish like mackerel and salmon are rich in omega-3 fatty acids, protein, vitamins, and minerals.
• Nuts: Nuts such as walnuts and almonds are linked to a lower risk of obesity and heart disease.
• Chia seeds: Chia seeds are packed with fibre, healthy fats and omega-3 fatty acids.

Whole grains

You should choose whole grains over refined grains and processed carbohydrates such as white bread as they can cause your blood pressure to spike leading to cravings and energy crashes.   

Whole grains such as barley, oats, brown rice, quinoa, whole wheat pasta and bread. Whole grains are rich in fibre, vitamins, and minerals and provide sustained energy to fuel your workouts and daily activities.

• Whole oats: Oats are nutritious whole grains packed with vitamins, minerals, and fibre. They're also gluten-free and rich in antioxidants.Choose whole oats like steel-cut or rolled oats for the most benefits.
• Whole wheat: Whole wheat is a versatile grain used in many foods like bread, pasta, and couscous. Whole wheat is rich in antioxidants, vitamins, minerals, and fibre. Look for products labelled "whole wheat" to get the full nutritional benefits, as refined wheat lacks essential nutrients.

Stay hydrated

Drink plenty of water throughout the day to stay hydrated and support overall health. Aim for at least 8-10 glasses of water daily, or more if you're physically active or live in a hot climate.

Limit sugary and fizzy drinks as well as alcohol, which can contribute to excess calorie intake and sabotage your weight loss efforts.

Sticking to your diet plan

While you might think that strict dieting is the key to weight loss, transforming your lifestyle and health is a gradual process.

It doesn’t mean you can never indulge in chocolate cake or enjoy a cheese platter with wine but instead these indulgences become occasional treats rather than daily habits. Finding the right balance makes it easier to maintain your new lifestyle.

Hypoglycemia

Hypoglycemia, or low blood sugar levels, is a common side effect of Wegovy. Your pharmacist or healthcare provider will provide guidance on preventing low blood sugar and managing it if it occurs. To prevent this risk, include carbohydrates in your diet, especially on days when you're exercising.

To conclude

When using Wegovy as part of your weight loss journey, focusing on nourishing your body with whole, nutrient-dense foods is essential for achieving success and a healthy lifestyle. 

By consuming more fruits, vegetables, lean proteins, healthy fats, and whole grains while practising mindful eating habits, you can support your weight loss goals, optimise your health, and cultivate a positive relationship with food. 

If you have any health concerns or experience severe side effects, consult a medical professional. If you're considering purchasing Wegovy for weight management online, add the product to your cart and complete an online consultation; our prescribers will review your request or suggest an alternative.

References:

Health line - Healthy eating
NHS - Eating a balanced diet
NHS - Water, drinks and hydration
EMC - Wegovy patient leaflet