BlogHealthy EatingThe Semaglutide Diet Plan for Weight Loss

The Semaglutide Diet Plan for Weight Loss

These 7 smart healthy-eating habits can help you shed pounds and manage blood glucose at the same time.
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If you’re living with type 2 diabetes and trying to lose weight, you have plenty of company. 

According to the American Diabetes Association, 90% of people with type 2 diabetes are also living with overweight or obesity. Now there’s strong evidence that the medication semaglutide can help. Along with lowering blood glucose and A1C levels, GLP-1 receptor agonists such as semaglutide have been shown in research to help people shed as much as 15% of their body weight—or even more in some cases. 

Semaglutide is even more effective when combined with lifestyle changes such as diet and exercise. If that seems like a lot to take in, here’s some calming news: Healthy, lasting weight loss isn’t about starving yourself or sweating it out for hours in the gym. It’s about making small, realistic changes over time that work for you.

There’s no single best diet for weight loss when taking semaglutide. However, these 7 dietitian-approved habits will help you reach your weight loss goals. 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.

Healthy-eating habit #1: Frontload nutrition

Semaglutide can do great things for appetite control. And once you’re eating less, you’ll want to make every bite count by feeding your body the nutrients it needs to stay strong and healthy. 

That doesn’t mean you can never enjoy a handful of fries or a slice of pizza. But it’s easy to quickly fill up on these foods, so start your meals with whole, nutritious picks. 

By frontloading fruits, vegetables, whole grains, lean meat, poultry, fish, low-fat dairy, nuts, and beans, you can make sure your body gets the healthy nutrients it needs every time you sit down to eat.

Related: The Best Foods to Eat When Taking Semaglutide For Diabetes

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Healthy diet + Semaglutide = Proven way to lose weight

Healthy-eating habit #2: Stay on schedule

When you’re not feeling as hungry, it can be easy to forget to eat. That might not sound like a big deal, but skipping meals and eating erratically can hinder weight loss and throw off your blood sugar. 

Another issue is eating late at night, which may increase the risk of obesity and metabolic syndrome, research published in the Journal of Obesity & Metabolic Syndrome indicates.

It’s smart to eat regular meals and snacks, ideally around the same time every day. If three squares seem like too much, divide your breakfast, lunch, and dinner in half for six mini meals. 

Bonus: These smaller meals can also help you reduce the common gastrointestinal side effects of semaglutide.

Healthy-eating habit #3: Prioritize protein

When you lose weight, you don’t just shed fat. You lose muscle, too. And when you’re taking semaglutide, you may also lose some muscle mass. 

Muscle loss has an impact on your strength, of course, but it also slows your metabolism. Unlike fat, muscle burns lots of calories. So over time, less muscle mass can translate to a slower metabolism, making long-term weight loss even harder, according to 2020 research

That’s why protein is especially important: It provides the building blocks that our bodies use to build muscle. The average person who’s not trying to lose weight requires about 0.36 grams of protein for every pound they weigh. 

Related: Lose Body Fat In 5 Simple Steps

When weight loss is a goal, experts recommend roughly twice that amount to preserve calorie-burning muscle. Aim for 0.68 grams of protein per pound of body weight daily (roughly 100 grams for someone who weighs 150 pounds). 

You may think that you need to eat a giant hunk of steak or a big serving of chicken for dinner to get the protein you need. But it’s better to eat a steady stream of protein throughout the day by including at least one protein-rich food with every meal and snack. This will help prevent your body from breaking down muscle to satisfy its protein needs. 

Each of the foods in this list delivers 7 grams of protein per serving, says the U.S. Department of Agriculture

  • 1 large egg 
  • ¼ cup tofu 
  • ½ cup cooked beans, chickpeas, or lentils 
  • 6 tablespoons of hummus 
  • ½ ounce of nuts 
  • 1 tablespoon nut butter
  • 1-ounce lean beef, pork, chicken, turkey, or fish 
  • 1 cup unsweetened soymilk  

Low-fat dairy products are also a fantastic source of protein. Plus, they provide calcium, a bone-building mineral that more than half of people with obesity often don’t consume enough of. 

You can get calcium from these foods, according to the International Food Information Council

  • 6 ounces Greek yogurt (17 grams protein)
  • 6 ounces plain, low-fat yogurt (9 grams protein)
  • ½ cup cottage cheese (12 grams protein)
  • 1 ½ ounces cheese (10 grams protein)
  • 1 cup 1% milk (8 grams protein)

Healthy-eating habit #4: Choose healthy carbs

Carbohydrates are your body’s favorite fuel source. But when it comes to weight management and diabetes, they unfairly get a bad name. 

The truth? Certain carbs are more compatible with weight loss and blood glucose management than others. That’s why it’s essential to choose carefully, says MedlinePlus

On one end of the spectrum are simple carbohydrates. These carbs are found in many highly processed foods like white bread, white rice, fruit juice, soda, pretzels, cookies, and ice cream. They’re also digested quickly. Before you know it, they flood your bloodstream with glucose. 

On the opposite end are complex carbohydrates. They come from vegetables, beans, pulses, quinoa, brown rice, oatmeal, and whole grain bread, cereal and pasta. Because these take longer to break down and digest, they’re less likely to spike blood glucose levels. Plus, they often travel with slowly digested fiber, another win for blood sugar control (as well as helpful for the common semaglutide side effect of constipation). 

Think you shouldn’t eat fruit when trying to lose weight? Think again. Fruit is also rich in digestion-slowing fiber. Small servings can absolutely be part of your semaglutide diet plan. 

Healthy-eating habit #5: Keep an eye on fats 

Like carbohydrates, fats fall on a continuum, according to MedlinePlus. On the less desirable end are saturated fats, which are linked to an increased risk of heart disease. Considering heart disease is already a concern for anyone living with diabetes, you’ll want to minimize these as much as possible. Large amounts of saturated fats are found in fatty cuts of beef and pork, cream, full-fat cheese, and desserts. 

That doesn’t mean they’re off the menu entirely. Just think of these as special occasion foods. Instead, aim to get most of your fats from heart-friendly unsaturated fats. You can get them from foods like nuts, seeds, avocados, olive oil, and fatty fish such as salmon. 

Wondering how much fat is right for you? The answer might surprise you. Even though high-fat keto diets have spiked in popularity, many health experts question their safety, not to mention long-term efficacy. Plus, fat tends to slow stomach emptying. So if you’re already experiencing GI issues, less may be better. 

Generally, an eating plan that contains  20% to 35% of your daily calories from fat is a reasonable goal. However, the Journal of Obesity & Metabolic Syndrome cited above reveals that 15% to 20% may yield better results for weight loss. Experiment to find what works for you.

Healthy-eating habit #6: Don’t forget fluids

GLP-1 receptor agonists don’t just tamp down your hunger. They may also affect your body’s sense of thirst. That may lead to dehydration, making you feel faint, weak, and dizzy. And if you’re just starting semaglutide and are experiencing temporary nausea and vomiting, you may be especially prone to fluid loss. 

To prevent dehydration, drink at least 2 to 3 liters of fluid daily, especially water. If you’re not much of a water drinker, keep a big pitcher on the kitchen counter where you can see it (try adding slices of lemon, lime, orange, or grapefruit for extra flavor). Or stock your fridge with cans of plain or flavored seltzer. 

But don’t stop there. Low-fat milk, soymilk, and low-sodium vegetable juice also provide hydrating fluids and electrolytes. There are even foods that can help. According to the Academy of Nutrition and Dietetics, fruits and vegetables such as grapes, bananas, avocados, carrots, and broccoli are 70% to 89% water, so eat up! 

Healthy-eating habit #7: Keep a food diary

Nutritionists are big fans of food diaries. That’s because writing down what you eat—and how you felt when you ate it— can help you spot small, innocuous habits and patterns that may be hindering your weight loss. 

For instance, if you nibble on a handful of crackers every night while preparing dinner, it might not seem like a big deal. But over time, those sorts of sneaky calories can really add up. A food diary can also provide helpful insights into why you eat. These reasons may have nothing to do with hunger, such as eating when you’re angry, sad, or bored.

As you navigate your life on semaglutide, it can be helpful to know that there’s not one magical weight loss plan that works for everyone. Feel free to experiment to find out what does—and doesn’t—work for you. 

And be patient. Finding the right balance can take time. Take things slowly, and celebrate your successes. 

ReflexMD has helped thousands of women and men shed pounds they hate and build a body they love. Interested in trying semaglutide? Chat with a ReflexMD Wellness Advisor now.

Read Next: The Ultimate Guide To Semaglutide

The American Diabetes Association Highlights Innovations in New Drug Therapies for Patients with Obesity. American Diabetes Association. June 23, 2024.

Almandoz JP et al. Nutritional Considerations With Antiobesity Medications. Obesity. June 10, 2024. 

Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. Journal of Obesity Metabolic Syndrome. March 30, 2021.

Moon J et al. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity Metabolic Syndrome. September 30, 2020. 

Protein Foods. MyPlate.gov. Dietary Guidelines for Americans, 2020-2025.

The Power of Protein: Dairy. International Food Information Council. June 24, 2020.

Carbohydrates. MedlinePlus. National Library of Medicine. March 25, 2024.

Dietary Fats Explained. MedlinePlus. National Library of Medicine. July 30, 2022.

How Much Water Do You Need? Academy of Nutrition and Dietetics. July 23, 2022.

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