What to Eat on Wegovy

An Overview of Wegovy® for Weight Loss

Wegovy®, a glucagon-like peptide-1 (GLP-1) receptor agonist made from the primary active ingredient semaglutide, marks a breakthrough in chronic weight management for adults and pediatric patients aged 12 years and older struggling with obesity or being overweight with at least one weight-related comorbid condition (1,2) Unlike other weight management solutions, Wegovy’s once-weekly subcutaneous injection makes it a convenient, albeit significant, commitment to healthier living.

Understanding the nuances of Wegovy, including possible side effects such as nausea, diarrhea, and vomiting, is crucial for anyone considering or already on this path. The medication’s efficacy in reducing body weight has been demonstrated across various demographics, offering a beacon of hope for those looking for sustainable weight loss strategies (1,2,3)

Dietary Strategies While Using Wegovy

Incorporating Wegovy® into your life signifies a commitment to a healthier you. To augment the benefits of Wegovy®, adopting a strategic approach to your diet is key:

• Consistent, Balanced Meals: Focus on frequent meals throughout the day. Regular, nutrient-dense meals when you’re hungry can support overall health and optimize the effects of Wegovy®.⁴
• Mindful Eating: Listen to your body’s hunger and fullness cues to prevent overeating, a practice that complements Wegovy's role in weight management.⁴

Optimizing Your Diet: What Foods to Focus On

Optimizing your diet while you are taking Wegovy® is pivotal for achieving the best weight management outcomes. Here’s a closer look at the types of foods to prioritize, detailed by category, to support your wellness and weight loss goals.

Fiber-Rich Foods

Fiber is crucial for digestion, helping you feel full, and maintaining stable blood sugar levels. Furthermore, studies have shown dietary fiber to be incredibly helpful in optimizing blood pressure and reducing risk for cardiovascular disease and type 2 diabetes (5). However, if you're not accustomed to consuming high-fiber foods and begin incorporating fruits and vegetables into your diet while taking Wegovy®, you may experience bloating, constipation, or diarrhea (4). Aim to gradually increase your fiber as your body gets used to the new medication and eating habits. Here are some examples of fiber-rich options:

• Vegetables: Broccoli, zucchini, cauliflower, carrots, and other root vegetables provide fiber and essential vitamins and minerals (6).
• Fruits: Apples, bananas, kiwi, and berries are excellent sources of fiber and antioxidants (6,7)
• Whole Grains: Quinoa, barley, whole wheat pasta, and oats offer sustained energy without causing blood sugar spikes (6) 
• Legumes: Beans (black, pinto, kidney), lentils, and chickpeas are not only high in fiber but also a great protein source (6) 

Lean Proteins

Proteins are the building blocks of muscle and a key element of any weight management diet (8,9). Choose high-quality protein sources to help lower blood pressure, lose weight and build muscle (9). Remember that many animal protein sources, including red meat, whole eggs, and dairy products, also contain high amounts of saturated fats and cholesterol (8) Focus on these lean sources instead:

• Poultry: Chicken and turkey breast without the skin provide high-quality protein with less fat (9).
• Fish: Salmon is rich in omega-3 fatty acids, supports heart health, and is an excellent protein source (9). 
• Plant-Based Proteins: Tofu, tempeh, nut butter, and veggie burgers are great for those reducing animal product intake but looking to increase protein intake (10). 

Healthy Fats

Healthy fats are vital for hormone production and can enhance satiety (11). Include sources like:

• Avocados: They are high in monounsaturated fats and fiber and can increase the feeling of fullness (12). 
• Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are nutritious snacks that provide omega-3 fatty acids and fiber (13).
• Olive Oil: A staple in a heart-healthy diet, olive oil is perfect for dressing salads or low-heat cooking (14). 

Hydration

Staying hydrated is essential, especially to help manage any gastrointestinal side effects from Wegovy:

• Water: Keeping hydrated helps maintain optimal bodily functions and can aid in weight loss (4).
• Herbal Teas: Avoid caffeinated teas and stick to unsweetened herbal teas, which can be a great way to increase your water intake (4).  

What to Avoid: Foods That Can Hindrance Your Progress

Just as certain foods can enhance your Wegovy® experience, others can detract from its effectiveness:

• High-Sugar Foods: Excessive sugar can spike blood glucose levels and make losing weight difficult due to excess calories, counteracting Wegovy’s benefits (4).
• Ultra-Processed Foods: Often high in calories and low in nutrients, processed foods can impede weight loss efforts (4).
• Excessive Alcohol: Alcohol can add empty calories and affect weight management goals (4).

Join Mochi Health for Personalized Support

While Wegovy® opens the door to a new beginning in weight management, navigating the complexities of diet and lifestyle changes is a challenge best met with professional support. Mochi Health offers a comprehensive obesity medicine program tailored to your unique needs, including one-on-one support from licensed physicians and 24/7 customer support. With medications delivered directly to your door and direct provider messaging, Mochi Health ensures you’re not alone on your weight loss journey.

For those interested in augmenting their Wegovy® treatment with expert guidance and a supportive community, learn more about how Mochi Health can personalize your weight management plan. Together, we can achieve your health goals and foster lasting change.

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This post was written by our team of health writers for informational purposes only and does not constitute medical advice. Always consult your doctor or healthcare provider for personalized guidance regarding your health. Ozempic®, Wegovy®, Mounjaro®, and Zepbound® and their delivery device are registered trademarks. Mochi Health is a telehealth clinic that offers prescriptions for these products by medical necessity only as determined by a licensed health provider.

Sources

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2. Food and Drug Administration. (n.d.). Wegovy® (semaglutide) injection, for subcutaneous use. Access Data FDA. https://www.accessdata.fda.gov/drugsatfda_docs/label/2023/215256s007lbl.pdf
3. Singh, G., Krauthamer, M., & Bjalme-Evans, M. (2022). Wegovy® (semaglutide): a new weight loss drug for chronic weight management. Journal of investigative medicine : the official publication of the American Federation for Clinical Research, 70(1), 5–13. https://doi.org/10.1136/jim-2021-001952
4. Gorgojo-Martínez, J. J., Mezquita-Raya, P., Carretero-Gómez, J., Castro, A., Cebrián-Cuenca, A., de Torres-Sánchez, A., García-de-Lucas, M. D., Núñez, J., Obaya, J. C., Soler, M. J., Górriz, J. L., & Rubio-Herrera, M. Á. (2022). Clinical Recommendations to Manage Gastrointestinal Adverse Events in Patients Treated with Glp-1 Receptor Agonists: A Multidisciplinary Expert Consensus. Journal of clinical medicine, 12(1), 145. https://doi.org/10.3390/jcm12010145
5. Anderson, J. W., Baird, P., Davis, R. H., Jr, Ferreri, S., Knudtson, M., Koraym, A., Waters, V., & Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition reviews, 67(4), 188–205. https://academic.oup.com/nutritionreviews/article/67/4/188/1901012
6. Akbar A, Shreenath AP. High Fiber Diet. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559033/
7. Dreher M. L. (2018). Whole Fruits and Fruit Fiber Emerging Health Effects. Nutrients, 10(12), 1833. https://doi.org/10.3390/nu10121833
8. Pesta, D. H., & Samuel, V. T. (2014). A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutrition & metabolism, 11(1), 53. https://doi.org/10.1186/1743-7075-11-53
9. Cleveland Clinic. (2024, April 30). Plate debate: What are the best and worst sources of protein? https://health.clevelandclinic.org/best-and-worst-sources-of-protein
10.  Plant-based Protein Infographic. www.heart.org. (n.d.). https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/plant-based-protein-infographic
11. Liu, A. G., Ford, N. A., Hu, F. B., Zelman, K. M., Mozaffarian, D., & Kris-Etherton, P. M. (2017). A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutrition journal, 16(1), 53. https://doi.org/10.1186/s12937-017-0271-4
12.  Dreher, M. L., & Davenport, A. J. (2013). Hass avocado composition and potential health effects. Critical reviews in food science and nutrition, 53(7), 738–750. https://doi.org/10.1080/10408398.2011.556759
13. Ros, E., & Mataix, J. (2006). Fatty acid composition of nuts--implications for cardiovascular health. The British journal of nutrition, 96 Suppl 2, S29–S35. https://doi.org/10.1017/bjn20061861
14. Isaakidis, A., Maghariki, J. E., Carvalho-Barros, S., Gomes, A. M., & Correia, M. (2023). Is There More to Olive Oil than Healthy Lipids?. Nutrients, 15(16), 3625. https://doi.org/10.3390/nu15163625 

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