• Weight Management

Wegovy® Diet Plan: What Foods to Eat While Taking Wegovy®

Medically reviewed and edited by Gidget Black MSN, APRN, FNP-BC

If you’re struggling to shed stubborn weight, you’re not alone. Nearly 42% of Americans face obesity.

Exploring treatment options like Wegovy® could be a step toward addressing this problem.

Wegovy® studies have shown promising results, stating that the drug has the potential to dramatically decrease obesity rates in the U.S. by up to 50%.

But how does Wegovy® work, and what foods should you eat to maximize your results? We’ll answer these questions, and more, in this article.

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What is Wegovy®?

Wegovy® is one of the popular brands of a medication known as semaglutide, or GLP-1 agonists.

This drug is used to control blood sugar levels in those with type 2 diabetes mellitus. It’s also FDA-approved for chronic weight management for those with or without diabetes.

In the treatment of type 2 diabetes, semaglutide functions by stimulating insulin production in the pancreas.

It achieves this by mimicking the actions of a hormone, known as glucagon-like peptide-1 (GLP-1), that’s naturally produced in the gut.

GLP-1 is typically released in response to food intake, helping to regulate feelings of fullness. It also plays a role in regulating insulin release, which is vital for energy utilization. This mechanism is particularly beneficial for diabetics, who often experience insufficient insulin production.

In addition, semaglutide helps to suppress the release of glucagon, a hormone that can raise blood sugar levels. This is especially useful when blood sugar is already elevated.

Semaglutide also uses its ability to mimic GLP-1 to help with weight reduction. GLP-1 binds to receptors in the brain that control our satiety, or feeling of fullness.

Additionally, semaglutide slows down the movement of food through the intestines, prolonging the feeling of post-meal fullness.

As a result, individuals using semaglutide feel satisfied with less food for a longer time, leading to a natural reduction in calorie intake and subsequent weight loss.

Why do you need Wegovy® when your body naturally produces GLP-1?

The natural GLP-1 hormone in our body, which helps control blood sugar and makes you feel full after eating, breaks down quickly, so its effects don't last very long.

Semaglutide, on the other hand, is a modified form of this hormone that doesn't break down as quickly.

This means it helps with blood sugar control and keeps you feeling full for longer. That's why you only need to use semaglutide once a week.

What Foods Should I Eat While Taking Wegovy®?

Due to the appetite-suppressing effects of Wegovy®, you'll only be able to eat a limited amount of food each day. It’s therefore crucial to avoid certain foods and make wise food choices to ensure that your meals include all the components of a healthy diet.

Prioritize protein-rich foods

Incorporating lean proteins into your diet is crucial, especially when taking Wegovy®.

With the medication potentially leading to a more rapid calorie reduction than your body might be accustomed to, it's important to prevent the body from breaking down your muscles as an energy source.

Since muscles are primarily composed of protein, focusing on protein-rich foods helps to maintain muscle mass.

Preserving muscle mass is vital, because loss of muscle can lower your basal metabolic rate (BMR). A reduced BMR means that losing weight becomes more challenging, and your body may experience additional stress, potentially leading to serious health complications.

Here are some excellent choices for lean, protein-rich foods:

• Chicken

• Fish

• Lentils and legumes

• Plain yogurt

• Cottage cheese

Including these foods in your diet not only supports muscle maintenance, but also contributes to overall health and well-being while taking Wegovy®.

Choose complex carbs

Complex carbohydrates, characterized by their high fiber, starch content and lower sugar levels, offer significant health benefits.

Complex carbs are digested slowly, aiding in stable blood sugar levels and prolonged satiety. In contrast, simple carbs, like those found in white bread and pasta, can lead to overeating and blood sugar spikes.

Here are some excellent sources of complex carbs:

• Whole grains, like brown rice, quinoa, and oats

• Legumes, such as beans, lentils, and chickpeas

• Vegetables, especially leafy greens and starchy vegetables, like sweet potatoes

• Fruits, like apples, berries, and bananas, which also offer natural sugars and fiber

Get your vitamins

A healthy diet containing essential vitamins and minerals is crucial for growth and overall health.

These nutrients, including vitamins A, B, C, D, E, and K, as well as minerals like magnesium, potassium, and calcium, play vital roles in numerous bodily functions.

Here are some nutrient-rich foods that contain essential vitamins and minerals:

• Potassium sources: Incorporate potassium-rich foods such as sweet potatoes, avocados, gem squash, beetroots, and white beans into your diet to support heart health and proper muscle function.

• Magnesium and calcium-rich foods: Spinach, kale, dark chocolate, nuts, and legumes are excellent sources of both magnesium and calcium, essential for bone health as well as muscle and nerve function.

• Foods containing vitamin A: For a healthy immune system and good vision, include foods like pumpkins, carrots, butternut squash, tomatoes, and red bell peppers, which are high in Vitamin A.

• Foods with vitamin B: To support energy metabolism and brain function, focus on plant-based oils, sunflower seeds, and almonds, all of which are rich in various B vitamins.

Focus on healthy fats

Incorporating unsaturated fats — often referred to as "good fats” — into your diet is essential for heart health and cognitive function.

The American Heart Association (AHA) suggests getting 5–6% of your calories from unsaturated fats for optimal health benefits. This equates to roughly two 3-oz servings of foods rich in unsaturated fat.

While these fats are healthy, it's important to consume them in moderation. Keeping track of your intake ensures you reap the benefits without going overboard.

Here are some prime sources of healthy fats:

• Fatty fish: Opt for fish like salmon, trout, mackerel, and tuna, which are high in omega-3 fatty acids.

• Seeds: Include sunflower seeds, sesame seeds, and pumpkin seeds in your diet for a healthy fat boost.

• Nuts: Almonds, pecans, cashews, and walnuts are not only rich in healthy fats, but also provide protein and fiber.

• Plant-based oils: Cook with oils like olive oil and vegetable oil to benefit from their heart-healthy properties.

Remember: when it comes to fat, moderation is key. Excess fat — even the healthy kind — increases the number of calories you consume, making it difficult to lose weight.

Why is a Healthy and Balanced Diet Important for Weight Loss on Wegovy®?

A healthy and balanced diet is crucial for weight loss when using Wegovy®, as it aids in reducing hunger and preventing overeating.

Wegovy® works by decreasing appetite, thereby limiting daily food intake.

Ensuring your meals are balanced is vital to obtaining all the necessary nutrients within these smaller portions.

Practicing mindful eating is also a great strategy that will help you avoid missing out on essential nutrients once your appetite has been satisfied — more on this below.

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How Do I Get the Best Results When Taking Wegovy®?

Wegovy® may help with weight loss, but it’s not a magic bullet.

For a successful weight loss journey, you’ll need to make some dietary and lifestyle adjustments. A holistic approach to weight management is recommended.

Here are a few proven ways to reach your weight loss goals with Wegovy®: Change your eating habits

Doing a complete overhaul of your diet can feel overwhelming, but your healthcare provider will advise on how best to incorporate the following changes into your life to maximize your weight loss results with Wegovy®:

• Practice portion control: Opt for smaller, more frequent meals. This approach can help in managing hunger more effectively throughout the day.

• Eat mindfully: Limit processed foods and eat slowly, really taking the time to savor your meals. This mindfulness gives your brain the necessary time to recognize satiety, reducing the likelihood of overeating.

• Obey your satiety signals: Learn to stop eating when you feel full. Ignoring these signals and continuing to eat can lead to discomfort and unnecessary calorie intake.

• Stay hydrated: Drinking sufficient water is crucial for overall health. Staying hydrated can also aid in appetite regulation.

Experts at Harvard Health suggest you may only need 4–6 glasses of water per day, as other beverages and food sources — especially fruits and vegetables — also contain water.

Remember that the amount of water you should drink varies depending on several factors, including your age and level of physical activity.

Prioritize regular exercise

While Wegovy® is a helpful tool for weight loss, it is not a cure-all solution. Achieving your desired weight loss may require a combination of medication and physical activity.

The World Health Organization (WHO) guidelines state that:

• Physical activity is always beneficial, so do as much as you can manage.

• Adults should aim for 150–300 minutes of moderate aerobic activity weekly or an equivalent amount of vigorous activity.

• All forms of physical activity count, including activities done during work, sport, leisure, or transport (such as walking, wheeling, and cycling), as well as daily errands and household tasks.

Plan meals in advance

Mastering the art of meal planning and preparation can simplify your weight loss journey.

Begin with straightforward, uncomplicated meal ideas and gradually expand on these. Planning meals in advance ensures variety in your diet and can help keep you motivated.

Here are basic components to include in your meal prep:

• For a low-carb diet: Incorporate one portion of protein with two portions of vegetables for a balanced meal.

• For a vegetarian diet: Combine one portion of whole grains, one portion of vegetables, and one portion of legumes to ensure a well-rounded intake of nutrients.

• For a basic diet: Aim for a balanced plate consisting of one portion of protein, one portion of whole grains, and one portion of vegetables.

Should I See a Professional for a Meal Plan While Taking Wegovy®?

Most people find it hard to lose weight as it requires long-term dietary changes, and they may lack the knowledge needed to sustain their weight loss.

So, while you can lose weight without consulting a professional like a dietitian, the journey is often easier with their guidance.

Seeking professional help for meal planning can make the process more manageable and effective.

Where Can I Get Wegovy® and Great Nutritional Advice to Help with Weight Management?

If you’re considering Wegovy® for weight loss, LifeMD can help. A team of healthcare professionals can provide medical advice and guidance on how to stick to the lifestyle changes you make for better health.

With LifeMD's Weight Management Program, access to GLP-1 medications and dedicated doctors helping you each step of the way is right in the palm of your hand. All you have to do is answer some questions about your weight loss goals and medical history to find out if you qualify.

Book your virtual appointment today to get started.

Gidget Black MSN, APRN, FNP-BC

Gidget is a board-certified family nurse practitioner. She received her Master of Science degree in Nursing degree from the University of Cincinnati in 2014. Gidget began as a nurse practitioner in an orthopedic surgery practice where she managed clinical patients and assisted in the operating room. She established a weight management and integrative wellness program to improve outcomes for overweight orthopedic patients. Patients who participated in this program demonstrated improved post-op healing and pain scores. More importantly, the patients were empowered with health literacy for long term-health maintenance. Gidget approaches patient care from a root cause perspective, understanding that we treat the person and not the disease — and that vitality creates longevity. She has also served as an adjunct clinical professor and guest lecturer at Kennesaw State University in Kennesaw, Georgia.

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