If you’re taking semaglutide, you’ve probably found you can eat only a portion of what you used to. That may sound fine if you’re trying to lose weight. But taking in fewer calories offers fewer opportunities to get the nutrients your body needs to function well. Prioritizing healthy food is an absolute must.
“While you’re on this medication, which suppresses appetite, it’s incredibly important that your dietary intake is nutrient-rich,” says Joan Salge Blake, RDN, LDN, a nutrition professor and registered dietitian nutritionist at Boston University, author of Nutrition & You, and host of the nutrition and health podcast, “Spot On!”
One smart strategy: Build your meals in a certain order, starting with protein, says Kimberly Gomer, RD, LDN, a dietitian based in Florida.
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Combining a healthy diet with semaglutide creates a powerful, proven approach to effective weight loss.
“Eat protein and fat, and then a vegetable, and then if you still have room, eat fruit or a carb,” she says. “Focus first on what’s really needed for muscle, and for health and hormones, and that’s protein and fat.”
Blake recommends meeting with a registered dietitian nutritionist when trying to lose weight to make sure you’re getting enough protein, fiber, vitamins, and minerals from food. (You can find an RDN at eatright.org.)
In the meantime, here’s what nutrition experts shared as their top food recommendations for people taking semaglutide for weight loss. Try to put a few of them on your plate every day.
Fiber-rich foods
Fiber can help with weight loss by making you feel satiated, according to the Obesity Medicine Association. But it’s also an important way to fight the common GI side effects of taking semaglutide. The medication slows down digestion to keep you full for longer, but that often results in constipation.
“Bowel movements are going to change when taking the med,” says Su-Nui Escobar, DCN, RDN, a Miami-based doctor of clinical nutrition and registered dietitian. “Adding fiber helps a lot.”
The recommended daily fiber intake is 25 grams for women ages 19 to 50, and 21 grams for women age 51 and over. For men ages 19 to 50, it’s 38 grams, and 30 grams for men 51 and older. Some super options:
Fruits and vegetables: Adding more produce to your plate is a great way to get fiber, along with other key vitamins and minerals, Escobar says.
Quinoa, oats, and other whole grains: These carbs are naturally full of fiber. Quinoa is also a good source of plant-based protein, according to Harvard’s The Nutrition Source.
Beans and lentils: Depending on the variety, beans and lentils pack between 5 and 9 grams of fiber per ½-cup serving.
Fruit
Foods that do double duty, nutrient-wise, are smart additions to the plate. Choose ones that are high in fiber and lower in sugar.
“Fruits like berries and apples stabilize blood sugar levels and promote good digestion,” says Catherine Gervacio, RDN, a nutritionist and nutrition writer.
Berries: Raspberries, blackberries, and strawberries are especially low in sugar, Gomer says.
Grapefruit: Packed with vitamin C, the citrus treat is also a good source of fiber.
Apples and pears: Leave the skin on to get the most fiber per serving.
Vegetables
Eat any veggies you like, Escobar says, but eat a variety of them. Make salads as colorful as possible to ensure you’re getting a range of vitamins and minerals. If you prefer cooked to raw veggies, sheet-pan roasting is an easy and versatile technique. Explore different spices and herbs to keep it lively!
High-fiber veggies include artichokes, peas, Brussels sprouts, parsnips, and broccoli, according to Mayo Clinic.
Protein
When losing weight, the goal is to shed fat, not muscle. Make protein a priority when taking semaglutide to prevent muscle loss.
“With a reduction of calories, it’s so important that enough protein is eaten throughout the day at all three meals,” Blake says. “This is key for your body’s ability to make and maintain lean muscle mass.”
Fish: Fish is a great source of lean protein. And that includes tuna and salmon in cans or pouches—a simple way to get a protein fix when you don’t have time to cook.
Chicken: It’s lean and endlessly versatile. Skip the fried version, though.
Soy: For a plant-based protein, try tofu or edamame.
Lentils and beans: These are protein-packed and give you an alternative to meat and fish.
Greek yogurt: Eat it alone or topped with fruit, nuts, or seeds. Use it in place of sour cream or mayo. Even a few small bites as a quick snack will up your protein intake.
Cottage cheese: Cottage cheese has become the “it” protein source on social media—and for good reason. It’s an inexpensive protein powerhouse, Blake says.
“For less than $1 for half-cup serving, cottage cheese not only has a hefty 12 grams of protein—more than an ounce of meat or chicken—but it also contains a secret ingredient: leucine,” she says. “This important amino acid helps trigger the synthesis of muscle mass in the body.”
Healthy fats
Fat will keep you feeling fuller longer, but aim for the heart-healthy unsaturated kinds.
Some people may find that fat makes them feel nauseated while taking semaglutide, Gomer says, so incorporate small amounts at each meal rather than a bunch at once.
Avocado: All of the experts sang the praises of avocado. It contains mono- and polyunsaturated fats. Plus, avocados are low in carbs and high in fiber, potassium, and lots of vitamins.
Olive oil: It’s the hands-down winner of oils, according to the experts. “Olive oil is the healthiest and is rich in antioxidants,” Gervacio says. Drizzle a small amount on salads, roasted veggies, and chicken or fish.
Nuts and seeds: Try a handful of walnuts, almonds, cashews, or pistachios as a snack. Add chia, sunflower, or pumpkin seeds to Greek yogurt or salads.
Fatty fish: Salmon, bluefin tuna, or whitefish are a two-for-one deal, says the American Heart Association, providing lots of protein as well as fat.
If you think a weight loss medication like semaglutide might be right for you, chat with a ReflexMD Wellness Advisor now. Or take our short quiz to see if you qualify.
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