An estimated 12% of adults have tried semaglutide for weight loss, according to KFF, a health policy research group. If you’re one of them, you’ve likely experienced positive results. In fact, a new Gallup poll found that 64% of people surveyed who have used the drug to drop pounds have found it effective or extremely effective.
It can be challenging, though, to plan meals while you’re taking semaglutide. For one thing, your appetite may not be fully suppressed at first. That could lead you to eat a little too much. And the bigger your portions, the more likely side effects like nausea are to occur.
“The name of the game is small, frequent meals,” says Jaclyn London, MS, RD, author of Dressing on the Side (and Other Diet Myths Debunked): 11 Science-Backed Ways To Eat More, Stress Less, and Feel Great About Your Body. “Try eating a quarter of what you previously ate.”
That amount will end up feeling just right, most likely. A European study found that after a patient starts semaglutide, control over cravings really amps up at week 20 on average, and that desire for both savory and sweet foods has powerfully declined by that time as well.
Which brings us to lunch. Specifically, the best lunches when taking semaglutide. What’s the right way to eat or pack a healthy lunch that keeps you nourished and propels your weight loss progress? Below, answers to five key questions.
Related: Taking Semaglutide For Diabetes? 7 Best Foods To Eat
How does semaglutide reduce appetite?
The U.S. Food and Drug Administration defines semaglutide as a glucagon-like peptide-1 (GLP-1) receptor agonist. GLP-1s perform the same function as a hormone called GLP-1. When you consume food, GLP-1 gets released in your GI tract and signals your body to increase insulin, lowering your blood sugar.
Semaglutide also gives you a sense of fullness and reduces your appetite by sending signals to your brain. It can also shift how your body perceives the qualities of food. New research finds that GLP-1 can actually change taste sensitivity in women, so they no longer crave the taste of sweet foods.
Another new study found that patients taking semaglutide feel less desire for salty or spicy food, dairy products, and starch.
Combining a healthy diet with semaglutide creates a powerful, proven approach to effective weight loss.
What type of food is best to have for lunch while taking semaglutide?
The first thing to consider is protein, absolutely. “You need to prioritize it and include it at every meal, because semaglutide can cause a loss of muscle mass,” explains London. “Lean proteins like chicken, turkey, and seafood make for great lunches.”
At certain times, it’s wise to choose a protein that’s easy on the stomach. “The day you take your medication dose is the day you may feel any side effects the strongest,” London says. “So it’s a good idea to plan ‘safety foods’ that won’t contribute to GI symptoms like nausea for that day. Plain Greek yogurt is a great choice, because it has lots of protein.”
Also know that as the week goes on, you’ll experience fewer side effects, so consider saving the foods you like best for lunches toward the end of the week, so you can really enjoy them.
Make sure you include fiber as well, which is important for overall health as well as to help with the possible side effect of constipation. A day full of produce is definitely smart.
Some delicious lunch ideas from London:
- Make a sandwich with rotisserie chicken or turkey and add sliced seasonal fruit, like peaches in summer or apples in fall. You can also try a topping like chutney, London adds, “but anything with added sugar could be a little rough on the GI tract, so fresh fruit, or fruit you’ve grilled or roasted, may be a better bet.”
- Toss together a tuna (or salmon or shrimp) salad with chopped fruit and veggies, and add a sprinkle of sliced nuts, like walnuts or almonds. Eat the salad with 100% whole-grain crackers, or dip into it with lettuce cups.
- Construct a veggie bowl, using whatever leftover roasted or sauteed vegetables you have in the fridge. (Hint: When you cook the veggies, use just a little bit of olive oil plus herbs and spices—this helps add extra flavor without overloading on oil, which can be hard to tolerate on a GLP-1, explains London.) Top it with grilled extra firm tofu.
What should I drink with my lunch while taking semaglutide?
Water is always your best choice. “A lot of people don’t realize that we get so much of the water we need each day through food,” says London. “Because you’re eating less, you need to hydrate consistently—aim for at least 8 cups of water a day.”
You can get even more hydration through the food you add to your meal. “Build your lunch around higher-water content foods as well,” London adds. “Foods with fiber like raw veggies are an excellent choice. You can also dip fruit like strawberries into Greek yogurt.”
Can I have a protein shake for lunch instead of solid food?
Yes, but be careful. “Some protein powders can exacerbate nausea,” London says. “You can definitely use a protein powder, but choose one that’s unflavored, unsweetened, and comes from a single protein source.”
She adds that 100% whey is a good option, and that it’s smart to get a product that’s third party-tested to help minimize the nausea side effect.
Here’s London’s suggestion for a healthy protein smoothie: Banana + fresh or frozen blueberries + ice + plain, non-fat Greek yogurt. Add a scoop of protein powder, if you’d like.
What if I just don’t feel like eating lunch?
You might think skipping lunch would speed up your weight loss, but it’s actually counterproductive. (Pack these healthy snacks when you’re on the go.)
“Skipping meals because you’re not hungry while you’re taking semaglutide would seem to put you at an advantage,” London says. “However, you don’t want to take away hunger entirely. Instead, we want to normalize healthy eating—and normalize feeling hungry.”
The bottom line: Stay consistent. A small nutritious lunch helps to retrain the way your body and mind react to food. You’re learning to enjoy food that’s good for you, and you can use the new healthy foods you now like as a tool to maintain your weight. When your appetite returns, keep eating this way to enjoy better health—and live your best life.
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.
