Milly Gaines
Wegovy is a weight-loss medication meant to be used alongside increased physical activity and a reduced-calorie diet. While there is no one-size-fits-all eating plan, a healthy, balanced diet is recommended for optimal results. This includes whole foods like fruits, vegetables, lean proteins, legumes, and whole grains, while limiting processed foods, refined carbohydrates, and saturated fats. Calorie counting is not necessary, but most adults should aim for 1,600 to 2,400 calories daily, with a deficit of 250-500 calories for weight loss. Additionally, managing sleep and stress is crucial for weight management, as they can impact hunger and motivation for physical activity. Consulting a healthcare professional or a registered dietitian can ensure safe and effective dietary patterns and help maximise weight loss.
| Characteristics | Values |
|---|---|
| Calorie Intake | There is no set calorie target, but people on Wegovy tend to consume between 1,100 and 1,900 calories daily due to the medication's impact on lowering appetite. |
| Food Groups | Emphasize fruits and vegetables, lean proteins, whole grains, and healthy fats. |
| Foods to Avoid | Ultra-processed foods, simple carbs, and foods high in added sugar. |
| Meal Frequency | Smaller, more frequent meals may be better tolerated than larger ones if experiencing nausea or low appetite. |
| Exercise | Aerobic exercise and strength training are recommended to maximize weight loss and minimize muscle loss. |
| Sleep and Stress | Adequate sleep and stress management are important for weight management as they can impact appetite and food choices. |
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What You'll Learn
Eat whole foods
While on Wegovy, it is recommended that you eat a well-balanced diet with an emphasis on lean protein, leafy greens, low-fat dairy, legumes, and whole grains. Whole foods are foods that are left in a state as close to their natural state as possible and have not been processed. They include fresh fruits and vegetables, whole grains (such as oats, brown rice and barley), nuts, beans, fish, and shellfish.
Whole foods are a great way to ensure you are getting all the necessary nutrients, vitamins, minerals, and antioxidants. They are also a good source of fiber, which keeps you feeling fuller for longer, helping with weight loss. Research has shown that eating whole foods can lead to lower rates of chronic disease and improved digestion and gastrointestinal health.
When grocery shopping, start on the outside aisles of the store, as this is where most of the whole foods are located. Look for "100 percent whole" on the front of the package, or "whole" or "whole grain" as the first or second ingredient listed. Frozen and canned fruits and vegetables are also considered minimally processed and are a great option. When choosing canned goods, opt for those with less than 5% daily value of sodium, or look for "low sodium" or "no sodium" on the label. Rinse canned vegetables and beans before consuming to remove excess salt.
While there are many benefits to eating whole foods, it is important to note that some nutrients are more available in processed foods. For example, lycopene, an antioxidant linked to heart health benefits, is more easily absorbed by the body from processed tomatoes, such as tinned tomatoes, than from fresh tomatoes. Additionally, an exclusively whole foods diet can be challenging to stick to and may require more time spent planning and preparing meals.
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Limit ultra-processed foods
While there is no specific eating plan recommended for those taking Wegovy, it is a weight-loss medication meant to be used alongside increased physical activity and a reduced-calorie diet. A well-balanced, healthy diet that supports weight-loss goals is generally recommended. This means prioritizing whole foods like fruits, vegetables, lean proteins, and whole grains, and limiting ultra-processed foods.
Ultra-processed foods are defined as "industrial formulations with five or more ingredients." They are created by combining foods from different groups that have been altered in a way that home cooks could replicate. Examples include jam, pickles, tinned fruit and vegetables, homemade bread, and cheese. However, ultra-processed foods also include packaged baked goods and snacks, fizzy drinks, sugary cereals, and ready-to-eat or heat products. These foods are often high in saturated fat, salt, and sugar, and their additives may be responsible for negative health effects.
Research has linked ultra-processed foods to various health concerns. A 30-year study found that participants who consumed the most ultra-processed foods had a 4% higher risk of death from any cause. Another study found that diets high in ultra-processed foods were associated with an increased risk of 32 damaging health outcomes, including cancer, major heart and lung conditions, gastrointestinal issues, obesity, type 2 diabetes, sleep issues, mental health disorders, and early death.
To limit ultra-processed foods, focus on consuming more fruits and vegetables, whether fresh, frozen, or canned. Choose foods with recognizable ingredients and limit items high in added sugar, sodium, and saturated fat. The American Heart Association recommends that men consume no more than 9 teaspoons of added sugar per day, while women should aim for no more than 6 teaspoons. Additionally, when it comes to saturated fats, it is recommended that only about 5% of your calories come from these fats, as they can increase your risk of heart disease.
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Consume lean protein
Consuming lean protein is an important part of losing weight while on Wegovy. Lean protein helps you feel more satiated, supporting both weight loss and weight maintenance. It can also help prevent muscle loss and increase fat loss when dieting, keeping your metabolism high.
When on Wegovy, it is recommended to consume at least 60 grams of protein daily. This can be achieved by eating foods such as Greek yoghurt, skinless chicken breast, tempeh, eggs, fish, seafood, tofu, turkey, beans, and poultry. These foods are rich in protein and can help you meet your daily protein goal while providing other essential nutrients.
It is important to note that while protein is crucial, it should be consumed in moderation. Avoid consuming large amounts of protein at once, as it can contribute to nausea, a common side effect of Wegovy. Instead, spread out your protein intake throughout the day, and include a protein-rich ingredient at each main meal. This will help you stay within the recommended range of 1.0 to 1.2 grams of protein per kilogram of body weight.
In addition to lean protein, it is also important to prioritise whole foods such as fruits, vegetables, and whole grains while on Wegovy. These foods are nutrient-dense and can help you feel fuller for longer, reducing overeating. They are also easier to digest and can help minimise gastrointestinal side effects, such as nausea and bloating, that can sometimes occur with Wegovy.
By focusing on consuming lean protein and incorporating it into a balanced diet, individuals taking Wegovy can maximise their weight loss efforts and improve their overall health. It is always recommended to consult with a healthcare professional or a registered dietitian to determine the most suitable diet plan for your individual needs.
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$13.68
Minimise saturated fats
While there is no one-size-fits-all eating plan for those on Wegovy, it is recommended to follow a healthy and well-balanced diet. This includes whole foods, fruits, vegetables, lean proteins, and whole grains, while limiting processed foods, pasta, and bread.
To minimise saturated fats in your diet, it is important to understand what foods contain them. Saturated fats are found in animal-based foods such as red meat, poultry, full-fat dairy products, eggs, and tropical oils like coconut and palm. These fats are typically solid at room temperature and can raise your "bad" cholesterol levels, increasing the risk of heart disease and stroke.
- Choose leaner cuts of meat: Opt for chicken or turkey breast instead of higher-fat options. Remove the skin from poultry before cooking to reduce saturated fat intake.
- Reduce dairy fat: Switch to lower-fat or reduced-fat dairy products, such as skimmed milk, or consider dairy alternatives.
- Limit high-fat cooking methods: Instead of frying or roasting, try grilling, baking, poaching, or steaming your foods.
- Control oil usage: Measure oil with a teaspoon or use an oil spray to control the amount you use. Choose healthier oils like canola, soybean, or olive oil.
- Compare food labels: When shopping, compare nutrition labels to choose products with lower saturated fat content. Look for "saturates" or "sat fat" on the label and aim for options with green or amber colour coding.
- Choose lower-fat options: Opt for lower-fat spreads, such as those based on olive or sunflower oils, and choose low-fat or reduced-fat options for foods like yoghurt.
Remember, it's not just about minimising saturated fats but also about achieving a balanced diet. Focus on whole foods, lean proteins, fruits, vegetables, and whole grains while being mindful of your overall calorie intake and nutritional needs.
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Exercise regularly
Exercise is an important part of a healthy lifestyle, and combining physical activity with Wegovy can help enhance weight loss and improve your overall health. Wegovy is a weight-loss medication that should be used in conjunction with increased physical activity and a reduced-calorie diet.
When starting out with exercise, it is important to listen to your body, especially as Wegovy can cause fatigue and mild nausea. If you are new to exercise, start with light activities such as short walks, gentle stretching, or even just doing some lunges or squats throughout the day. You can then gradually increase the intensity of your workouts to help your body adjust and prevent injury. Consistency is more important than intensity when starting out, so set achievable goals and find activities you enjoy to help you stay motivated.
There are many types of exercises that can be beneficial when taking Wegovy. Aerobic exercises such as walking, jogging, and cycling are great for improving heart health and burning calories. Strength training, such as bodyweight exercises or light weightlifting, can help build muscle and boost metabolism. Flexibility exercises like yoga or Pilates can improve flexibility and prevent injury. Combining different types of exercises will give you a well-rounded routine that benefits your whole body.
To get the most out of your workouts, aim for at least 150 minutes of moderate aerobic exercise each week, which is about 30 minutes on most days. You can also try to incorporate physical activity into passive activities, such as sitting in front of the TV with a set of hand weights or bouncing on an exercise ball. If you prefer not to go to the gym, there are many apps and websites that can guide you through workouts at home.
Staying hydrated is also important when exercising, especially if you are experiencing fatigue or lightheadedness, which can be signs of dehydration. Drinking water with electrolytes can help, and you may also benefit from IV hydration if accessible. Eating a snack, such as a banana, about an hour before your workout can also help give you an energy boost.
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Frequently asked questions
The recommended diet for patients on Wegovy is similar to the suggestions for a healthy diet in general: lots of non-starchy vegetables, fruits, lean proteins, whole grains, and healthy fat sources.
High-fat foods, especially those with unhealthy fats like fried foods and ice cream, should be limited. Alcohol and foods high in added sugar may also trigger side effects. Ultra-processed foods, refined carbohydrates, and simple carbs should also be limited or avoided.
While there is no one specific eating plan, the Mediterranean diet is frequently recommended for weight loss because of its emphasis on healthy fats, lean meats, fruits, and vegetables.
In addition to diet, exercise is foundational in any weight-loss program, particularly while taking weight-loss medications. Engaging in aerobic exercises such as brisk walking, jogging, or cycling can expedite calorie burning and improve cardiovascular health. Strength training helps maintain and build muscle, which boosts metabolism and improves weight loss success in the long run.
