What to Eat While Taking Wegovy (Diet Plan)

Wegovy (semaglutide) is a weekly prescription injection that helps people lose weight. It works by reducing the appetite and increasing feelings of fullness.

While taking Wegovy, it’s important to follow a healthy diet plan to support weight loss efforts. But what’s the best diet plan when you’re taking Wegovy? Should you reduce calories, follow a keto diet, or do intermittent fasting?

Let’s talk about it in this blog post.

Disclaimer: This is my expert opinion as a registered dietitian and doctor in clinical nutrition. I based my opinion on extensive research and experience.

Best Diet Plan While on Wegovy

The truth is that there is no single “best diet” to follow while taking Wegovy. But eating a balanced, nutritious assortment of food is important to support weight loss while taking the medication.

No doubt, this weekly injection makes eating less much easier. It works for weight loss by reducing appetite. However, if you’re not careful with what you eat, you can still consume more calories than you need. Don’t let this be the downfall of your weight loss journey.

The main goal of a diet plan is to reduce calories.

How Many Calories do You Need?

The main recommendation is to follow a reduced-calorie diet. The exact number of calories you need depends on your age, sex, weight, height, and physical activity level.

However, this can be accomplished in several ways. But first, let’s figure out how many calories YOU need.

How to Follow a Reduced-Calorie Diet Plan

Use a Weight Loss App

To make your task easier and to keep track of your calories, you can use an app like MyFitnessPal, Lose It, or Chronometer. These apps are available in Google Play and Apple Stores. Any of these will calculate your calorie needs and enable you to keep track of how much you’re eating.

Follow a Meal Plan

You can also follow a meal program that takes your nutritional needs into consideration. A registered dietitian (nutritionist) can help you design the best plan for you.

Intermittent Fasting

Don’t want to count calories but don’t want to fall off the wagon with your diet? Intermittent fasting (IF) may be the ideal solution for you.

Mediterranean Diet

The Mediterranean diet is an eating pattern inspired by traditional ways of eating in countries around the Mediterranean Sea.

It’s easy to fit this type of diet into your day when you’re having Wegovy.

What to Eat on Wegovy

While on this medication, it’s much easier to change your eating habits and to switch to an eating style that can help you lose weight. Most importantly, it will help you keep the weight off.

In summary:

1. Choose whole, nutrient-dense foods: Opt for foods that are minimally processed and contain a variety of essential nutrients, vitamins, minerals, fiber, and protein. Examples include fruit, vegetables, whole grains, lean protein, and healthy fat.
2. Stay hydrated: Drinking enough water is essential for proper bodily function. Aim for at least eight glasses of water per day and limit your intake of sugar-sweetened beverages.

In detail:

Vegetables	Leafy green vegetables: arugula, collard greens, dandelion greens, kale, mustard greens, spinach, and Swiss chard Cruciferous vegetables: broccoli, Brussels sprouts, red and green cabbage, and cauliflower Deep yellow or orange vegetables: Acorn squash, butternut squash, carrots, orange and yellow bell peppers, pumpkin, and sweet potatoes Others: Mushrooms, tomatoes
Fruits	Apples, apricots, blackberries, cherries, grapes, pineapple, strawberries, oranges, mandarins, grapefruit, peaches, plums, pomegranates, raspberries, and watermelon
Protein	Lean turkey, chicken, and fatty fish (salmon, sardines, herring, mackerel)
Legumes	Navy beans, kidney beans, pinto beans, black beans, and other dry beans; also, chickpeas, green peas, lima beans, and lentils
Whole Grains	Oats, buckwheat, millet, quinoa, rice (brown preferred), whole wheat bread, multigrain bread, tortillas, and small size bagels.
Nuts and Seeds	Almonds, cashews, chia seeds, hazelnuts, hemp seeds, pecans, walnuts, and flaxseed
Healthy Fats	Avocados, avocado oil, coconut oil, MCT oil, extra virgin olive oil
Herbs and Spices	Cinnamon, nutmeg, turmeric, ginger, garlic, cayenne, black pepper, basil, oregano, cumin, thyme, clove, and cinnamon
Others	Coffee, tea, dark chocolate in moderation

What Food to Avoid

In summary:

1. Limit highly processed food: Processed food often contains added sugar, unhealthy fat, and preservatives that can be harmful to health. Limit your intake of processed snacks, fast food, and pre-packaged meals.
2. Limit sugary food and drinks: Sweets, sodas, and baked goods should be avoided or eaten only in moderation.
3. If you choose to drink alcohol, choose wisely and drink in moderation. Avoid alcoholic drinks that are high in sugar and calories.

In detail:

Sugary Drinks	Soda, cola, fruit drinks and punches, lemonade, energy drinks, and other drinks with added sugar
Desserts	Brownies, candy, cake, ice cream, cookies, pies, and other desserts
Breakfast Bread	Pastries, doughnuts, croissants, sugary cereal bars, and sweet rolls
Refined Carbohydrates	White pasta, white bread, white flour, sugary breakfast cereals, pastries, and pizza
Processed Meats	Sausage, deli meats, hot dogs, hamburgers, and other processed meats
Processed Snacks	Beef jerky, pretzels, chips, crackers, tortilla chips, and sandwich crackers
Fast Foods	All types of fast food and takeout food
Oils	Processed seed oils and vegetable oils, safflower oil
Trans Fats	Products with partially hydrogenated oils, including commercial baked goods such as cakes, cookies, and pies; shortening, fried foods, and some margarine
Alcohol	Wine, beer, spirits, cocktails, and especially alcohol mixed with sugar

Other Helpful Tips

1. Portion control is likely not to be an issue while taking the medication.
2. Practice mindful eating: Pay attention to your body’s hunger and fullness cues and avoid distractions such as the television or phone while eating.
3. Plan ahead: Plan meals and snacks ahead of time to ensure that healthy options are always available and to avoid impulsive food choices.

Physical Activity

While exercise is not essential for weight loss while on Wegovy, physical activity should still be a part of your daily routine.

My Expert Opinion

Wegovy is an effective weight loss medication that works by reducing hunger and appetite. However, after you stop taking it, it’s very likely that you will regain the weight UNLESS you change your habits.

A healthy diet is important for maximizing the weight loss benefits of Wegovy. However, it’s essential for what happens after you stop taking it.

Of course, you could take the medication for the rest of your life to keep the weight off, but is that what you want? 

With a commitment to healthy eating and lifestyle habits, you can accomplish long-term weight loss and improve your overall quality of life.

You might find useful reading: Can you mix Wegovy and alcohol?