Maybe you’re considering taking semaglutide for weight loss in 2025, or maybe you’re well into your journey with weight loss medication. Either way, you’re ready to start seeing results in the new year. But now the question stands: What should I eat—or not eat—while taking semaglutide?
Fats have indeed gotten a bad rap in the past. For years, low-fat foods rose in popularity, and health-conscious eaters steered clear of high fat foods. But despite their reputation, fats aren’t all bad. In fact, unsaturated fats are a nutrient, which, per the National Institute of Health (NIH), means our body needs them to perform vital functions.
Not only do healthy fats give our body the energy it needs, but they also support brain and cell function and help our bodies absorb fat-soluble vitamins, like Vitamins A, D, E, and K. So, we’ve established that some fats do have a place in a healthy diet. But does that change when we start taking semaglutide for weight loss?
According to the U.S. Food & Drug Administration (FDA), patients taking semaglutide should pair their medication with increased physical activity and a “reduced calorie diet.” But a reduction in calories doesn’t mean that we should eat fewer good-for-us foods. In fact, we should take extra care to ensure the meals we eat are balanced and filling—which means that healthy fats certainly deserve space on your plate.
Of course, not all fats are considered key nutrients—and some are healthier than others. Keep reading for what you need to know about eating fats while taking semaglutide, and gather helpful tips to kickstart your 2025 weight loss goals.
The skinny on fats
There are 4 types of fats: monounsaturated fats, polyunsaturated fats, saturated fats, and trans fats. Per Harvard Health, monounsaturated fats and polyunsaturated fats are “good fats,” or those that contribute to long-term health, while trans fats and saturated fats are the ones we want to limit. Get the breakdown below.
Saturated fats
Saturated fats are the type of fat we find in full-fat dairy and red meat, plus some oils. They’re usually solid at room temperature (think coconut oil) and fairly common in the American diet.
A diet rich in saturated fats can increase our body’s harmful LDL cholesterol, and some studies show links between saturated fats and heart disease. For this reason, most experts recommend limiting saturated fats to no more than 6 – 10% of our calories per day.
The bottom line: If you’re taking semaglutide, it’s best to limit saturated fats. Try not to let them take up more than 6% of your daily calories—and if you cut them out altogether, no harm done.
Trans fats
Trans fats are saturated fats that have been hydrogenated to keep them solid. These fats are “industrial-made,” says Harvard Health, and have no known health benefits. They’re known to not only raise harmful LDL cholesterol but also decrease “good” HDL cholesterol.
Trans fats are known to cause inflammation linked to heart disease, stroke, and type-2 diabetes, among other conditions. Fortunately, the FDA banned food manufacturers from adding partially hydrogenated oils (artificial trans fats) to foods, effective in 2021.
Although this ban makes it less likely to come across trans fats, they do occur naturally in some animal byproducts, and trace amounts can still be found in processed snacks. Experts advise to be mindful of portion sizes when it comes to processed foods, as those small amounts can add up.
The bottom line: The World Health Organization (WHO) recommends limiting consumption of trans fats to less than 1% of daily calories if eaten at all. Because it’s best to significantly limit trans fats or avoid them altogether, these make the list of foods to avoid while on semaglutide.
Combining a healthy diet with semaglutide creates a powerful, proven approach to effective weight loss.
Unsaturated fats
Now for the good news: There are plenty of fats we can—and in fact should—eat. Unsaturated fats typically occur in nature (think fats found in nuts, fish, and olive oil) and are liquid at room temperature.
These are considered healthy fats or “good fats” and are an important part of a healthy diet. They fill us up and keep us satiated, which is especially key when limiting our calorie intake on weight loss medication. The Academy of Nutrition and Dietetics recommends that adults get 20 – 35% of their daily calories from unsaturated fats, and replace saturated fats with these healthy fats whenever possible. Here’s a look at each type of unsaturated fat:
Monounsaturated fats: Common sources of monounsaturated fats include avocados, most types of nuts, and several vegetable oils, like olive oil and peanut oil. These are considered heart-friendly fats and make a great replacement for saturated fats, especially when cooking.
Polyunsaturated fats: These healthy fats are considered essential nutrients, according to the National Institutes of Health, which means that we need them to keep our vital functions going, but our bodies don’t produce them. Their essential nutrient status makes them a pivotal part of any diet, whether you’re taking semaglutide or not.
There are two types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids. You’ve probably heard of omega-3 fatty acids before, as they’re crucial to eye and brain function, cardiovascular health, and more, per the Cleveland Clinic. Omega-3s are most commonly found in fatty fish, like salmon or sardines—but if you’re not a fan of seafood, don’t worry. Chia seeds, flaxseeds, and walnuts are also great sources.
Omega-6s are commonly found in eggs, tofu, and many plant oils, like safflower and sunflower oils. Although these fatty acids are also considered an essential nutrient, there’s some discussion about whether too much omega-6 can cause inflammation. Studies are inconclusive, Mount Sinai reports, but the issue seems to be that many people consume far more than the recommended intake of omega-6s, as they’re often found in processed snacks.
As is the case with most dietary advice, the key is to strike a healthy balance. Be sure to get enough omega-3 fatty acids, whether from fish or other sources, and be mindful of your omega-6 intake from sources like tofu, eggs, and processed snacks.
Incorporating fats while taking semaglutide
Because those taking semaglutide will likely eat fewer calories throughout the day, it’s important to make every meal count. That means choosing nutrient-dense foods that satiate us, keep us full, and nourish our bodies. As we learned above, healthy fats check all of those boxes, as long as they’re part of a balanced diet.
As you fill your plate heading into the new year, look for sources of unsaturated fats like avocado, nuts, and seeds. These are great choices because they also include a healthy dose of vitamins, and we want to pack our meals and snacks with as many nutrients as possible.
Another tip for incorporating fats into your diet? Pair them with healthy carbs. Whole grains, fruits, and vegetables are especially important due to their high fiber content, which can help combat common semaglutide side effects, like GI issues and constipation.
Now that you’re an expert on healthy fats, you’re ready to take your 2025 health goals by storm. If you think you may benefit from taking a weight loss medication like semaglutide, take our short quiz to see if you qualify.