What Not to Eat on a Semaglutide
By Lizzie Streit, MS, RDN, LD
These days, it’s hard to go too long without reading or hearing something about semaglutide. As the active ingredient in the medications Ozempic and Wegovy, semaglutide mimics hormones in the body that help you feel full and eat less.
The potential weight loss and health benefits of semaglutide are impressive, but it’s not magic all on its own. It’s still important to follow a healthy eating pattern, such as a diabetic diet meal plan if you have type 2 diabetes, and limit certain foods if you are on a semaglutide medication. Read on to learn what and what not to eat.
Role of Semaglutide in the Body
Semaglutide acts similarly to the glucagon-like peptide-1 (GLP-1) hormone and is known as a GLP-1 receptor agonist. GLP-1 is released during digestion, binds to receptors that release insulin, and slows down stomach emptying. This is why semaglutide, which activates GLP-1 receptors, is associated with improved insulin sensitivity, reduced blood sugar, and decreased energy intake. Together, these effects contribute to weight loss.
In addition to promoting weight loss, medications like Ozempic and Wegovy may help with obesity-related health issues. Ozempic was originally approved for treating type 2 diabetes and helps lower hemoglobin A1C levels. Semaglutide medications may also lead to reductions in blood pressure and high blood cholesterol and lipid levels.
Side Effects of Semaglutide
Since one of the functions of semaglutide is slowing digestion, some people experience gastrointestinal (GI) side effects when taking it. These include nausea, vomiting, diarrhea, constipation, or stomach pain.
It’s thought that semaglutide may also contribute to muscle loss along with fat loss, mainly due to the rapid weight loss it sometimes causes. However, this is not always the case and can be prevented with appropriate food choices and strength training.
What and What Not to Eat on Semaglutide
Understanding the functions and side effects related to semaglutide can help inform what foods to eat or skip when taking it.
To prevent nausea, stomach pain, and issues related to bowel movements, limit these foods:
High-fat or greasy foods that take a long time to digest and may stay in the stomach for longer due to semaglutide, leading to discomfort. These include French fries, fried chicken, pizza, ice cream, cream-based soups, full-fat dairy products, potato chips, chicken wings, onion rings, donuts, bacon, fast food burgers and sandwiches, and cheesecake.
Alcohol in the form of wine, beer, or liquor, which can irritate the stomach, cause changes to blood sugar, and make side effects worse. Instead of alcohol, try a non-alcoholic drink made with sparkling water or fresh herbs and fruits. It’s best to limit sugary mocktails.
Foods high in refined carbohydrates or added sugars that quickly increase blood sugar and then cause it to drop, contributing to nausea or other GI effects. These include white bread, instant noodles, bagels, crackers, chips, pretzels, cookies, packaged desserts, muffins, candy, juice, and soda.
Starchy vegetables and very high-fiber foods that may lead to a rise in blood sugar and, at the same time, take longer to digest due to their fiber content. Examples include potatoes, corn, beans and legumes, sweet potatoes, winter squash, and peas. However, these are still nutritious foods to eat in moderation. Dietary fiber helps with regular bowel movements and may promote heart health.
For well-tolerated foods to enjoy while taking semaglutide, choose from the following:
Foods that are high in water, including broth-based soups, which are easy to digest and can prevent dehydration and side effects that worsen as a result. Other options include watermelon, tomatoes, zucchini, lettuce, and cucumber.
Clear and very cold beverages, such as water or iced herbal tea, to stay hydrated. Flavored sparkling waters are a good way to mix it up if you don’t like plain water. However, keep in mind that they may fill you up quickly and lead to digestive discomfort for some.
Lean proteins, like chicken breasts, turkey, eggs, pork tenderloin, ground beef, black beans, lentils, and fish. Protein is important for maintaining muscle while losing weight. Aim to include a source of protein at every meal or snack.
Vegetables, especially non-starchy ones like green beans, broccoli, cucumber, leafy greens, zucchini, mushrooms, asparagus, and tomatoes.
Fruits, including berries, apples, cherries, melons, and oranges. Limit dried fruits or canned fruits in syrup.
Low-fat or non-fat dairy products, like yogurt, milk, and cheese. Instead of whole milk options, try 2% or skim varieties.
Whole grains instead of refined grains. These include brown rice, farro, oats, and quinoa.
Other diet and lifestyle tips to follow while on semaglutide include:
Eat smaller, more frequent meals instead of large portions. This is especially helpful if you suffer from digestive side effects.
Take a walk after meals and avoid lying down.
Eat slowly.
Engage in regular physical activity, especially strength training. Lifting weights, going to Pilates, and doing squats, pushups, and walking lunges all count.
Sample Meal Plan on Semaglutide
If you need some ideas for how to incorporate the aforementioned tips, we got you covered! Here’s an example meal plan with healthy foods to follow if you are taking semaglutide. Our 1200 calorie meal plan and other menus are also excellent choices!
Breakfast: Scrambled eggs, avocado slices, whole grain toast OR turkey sausage, eggs, and berries
Small snack #1: Spinach smoothie with banana and low-fat milk OR cottage cheese and watermelon
Lunch: Turkey roll-ups with mustard, cucumbers, hummus, and apple slices OR turkey chili and an apple
Small snack #2: Greek yogurt parfait with berries and walnuts OR bell peppers and a cheese stick
Dinner: Salmon, quinoa, roasted asparagus OR ground beef seasoned with taco spices, brown rice, sautéed peppers and onions, and shredded cheese
Note form Healthy For Life Meals: If you’re taking semaglutide and need some help with your meals, check out our menus to see which of our carefully curated plans works best for you! Our meals are fresh, delicious, and include all of the nutrients you need. Get started today and save $10 off your first order with discount code: TryHFLM.