If you are a regular reader of these pages, then you already know that Wegovy can be great for weight loss. But we never want you to get the impression that you can just take your weekly injection and go out and chow down on burgers, fries, and banana splits!
If you want to get the most out of Wegovy, you also must adjust your eating habits. In fact, the patients who achieved maximum reduction in body mass in the Wegovy clinical trials did so by also eating right and eating less.
If we could invite you to come in, sit down, and speak with our patients who lost the most weight and kept it off on Wegovy, they would all tell you the same thing: it’s not just about eating less; it’s about changing your relationship with food. Understanding the best foods to eat, practicing portion control, and things such as mindful eating are all a big part of achieving your weight loss goals while taking Wegovy.
The Role of Diet With Wegovy
You go out with your friends after work for a bite, and when the waiter arrives, you order fried chicken wings, chili fries, and a beer. One of them turns to you and says, “Hey Bob, I thought you were on a diet!” You say, “I am, but it’s cool, I’m on Wegovy.”
But it’s not “cool.” Wegovy doesn’t work like being on birth control!
We cannot stress enough the importance of eating healthy while taking Wegovy. It is not a license for you to eat whatever you want. Eating a low-calorie, properly balanced diet while taking Wegovy is essential. Because of the way Wegovy curbs your appetite, you will naturally eat less. But what people like Bob need to understand is that what you eat while taking Wegovy is as important as how much you eat.
The best way to eat while on Wegovy is to focus on what you instinctively know to be healthy foods. That means cutting out junk reduces saturated fats and sugars while you increase your consumption of veggies and lean proteins. Such a diet will help you get the most out of taking Wegovy.
Here’s the thing: eating right while taking Wegovy will not only maximize your weight loss results, but it can also provide a bunch of other health benefits. For one thing, a healthy diet ensures that your body receives the necessary vitamins, minerals, and other nutrients to maintain strength, vitality, and a healthy immune system.
Furthermore, eating a healthy diet reduces your risk of developing metabolic conditions such as cardiovascular disease, diabetes, and hypertension. For example, research has consistently shown that the Mediterranean diet is quite effective in reducing the risk of cardiovascular diseases and overall mortality. One such study published in the New England Journal of Medicine found that a Mediterranean diet supplemented by calorie restrictions reduced the rates of death from stroke by roughly 30%.
Finally, since most of the known side effects of Wegovy have to do with gastrointestinal distress, such as nausea or constipation, eating a healthy diet while taking Wegovy may help alleviate some of these kinds of side effects.
How Wegovy Works
You eat less on Wegovy because it mimics the action of a hormone known as GLP-1 that is involved in appetite and how long food stays undigested in your stomach. The dual action of Wegovy generally suppresses appetite and cravings, and it makes you feel fuller longer, so eating less while on Wegovy is relatively easy to do.
The time it takes for Wegovy to start working will vary among patients. However, most people start to experience a decrease in appetite within the first few days to weeks of starting the medication.
But once again, the most important thing to keep in mind is that while Wegovy can tell your stomach you feel full, so you eat less – it cannot tell you what to eat – you have to make those kinds of decisions on your own. Our friend Bob may not have gotten the message, but by now, it must be getting clear to you that there are foods to avoid and foods you should eat more of while taking Wegovy. Our doctors have compiled a list of do’s and don’ts for our Wegovy patients.
Top Foods to Avoid on Wegovy
The Wegovy “Don’t” List Includes:
- Fatty Meats – Fatty meats, like any high-fat food, should be avoided while taking Wegovy. High-fat foods are harder to digest, which can make Wegovy side effects like diarrhea, gas, and nausea worse. Fatty meats are also high in calories, so they can put you over the amount of calories you should eat each day.
- Whole Dairy – Whole dairy, like whole milk, whole milk yoghurts, ice cream, and full-fat cheeses, just like fatty meats, should be avoided on Wegovy for their fat content, high calories, and digestive issues.
- Alcohol – Alcohol should not be part of any healthy diet. It’s high in sugar and carbs and is basically empty calories. Drinking booze also encourages you to eat salty, fatty snacks like chips, and drinking can also cause you to make other bad food choices while “under the influence.”
- Sugary Drinks– Sugary drinks like sodas and juices with high-fructose corn syrup are a “no-no” in any healthy diet, but they should be particularly avoided while on Wegovy. These drinks are filled with sugar and a lot of calories with no nutritional value.
- Sweets and Pastries – Like sugary drinks, you should avoid “sweet treats” like cake, cookies, and pastries on Wegovy. These are all high in sugar and can cause “spikes” in your blood sugar levels, which can counteract the positive impact that Wegovy has on insulin resistance and glucose metabolism. Plus, these are also high in calories and often high in fat as well.
- Salty Foods– Many people on Wegovy also have issues with high blood pressure. Foods with a high salt content can contribute to hypertension. Salty foods also contribute to systemic inflammation and can lead to heart disease, both of which can interfere with your ability to lose weight on Wegovy.
What to Eat When Taking Wegovy
The Wegovy “Dos”
- Fruits
- Vegetables
- Whole Grains
- Poultry
- Fish
- Nuts
- Seed
- Vegetable oils
While there is not an “official” amount of calories you should restrict yourself to while on Wegovy, participants in the second set of Wegovy clinical trials (STEP 3) did best when they kept to between 1000 and 1200 calories per day.
Our weight loss team suggests a minimum of 60 grams (about 2 ounces) of protein per day, preferably spread out over meals and snacks. Protein is essential to help you build muscle mass, which further boosts your metabolism and will enhance the fat-burning effects of Wegovy.
Our doctor and dietary counselors will, of course, make personalized recommendations based on your specific needs and goals, but here is an example of a great daily diet for Wegovy patients:
Breakfast
- 1 cup cooked oatmeal sprinkled with 1 tablespoon of chopped walnuts and 1 teaspoon of cinnamon
- 1 banana
- 1 cup skim milk
Lunch
- 1 cup low-fat (1 percent or lower), plain yoghurt with 1 teaspoon ground flaxseed
- 1/2 cup peach halves, canned in juice
- 5 Melba toast crackers
- 1 cup raw broccoli and cauliflower
- 2 tablespoons low-fat cream cheese, plain or vegetable flavor (as a spread for crackers or vegetable dip)
- Sparkling water
Dinner
- 4 ounces salmon
- 1/2 cup green beans with 1 tablespoon toasted almonds
- 2 cups mixed salad greens
- 2 tablespoons low-fat salad dressing
- 1 tablespoon sunflower seeds
- 1 cup skim milk
- 1 small orange
Snack
- 1 cup skim milk
- 9 animal crackers
How to Maintain a Healthy Diet While on Wegovy
Now that you know how important it is to eat a healthy diet while on Wegovy, how about a little more help on how to do it.
- Practice good hydration habits: Stay hydrated by drinking plenty of water throughout the day. The recommended fluid intake is at least 72 oz for women and 100 oz for men.
- Consume regular meals and snacks: Eating regular meals and healthy snacks can help maintain stable blood sugar levels and enhance the appetite-suppressant effects of Wegovy. Never skip meals; that will only lead to increased hunger and making poor “quick fix” food choices.
- Engage in mindful eating: Practice mindful eating by listening to your body’s hunger and fullness cues. Eat slowly, savor your food, and avoid distractions like TV or smartphones during meals. A 2012 Dutch study found that obese patients who were taught mindful eating techniques lost significantly more weight than those who were not trained in the practice.
- Do not expect overnight results: Even with a proper diet and an effective obesity drug like Wegovy, weight management takes time and consistent effort. Be patient with yourself and stay committed to healthy eating and other lifestyle changes.
- Do not give up all the foods you love: Our weight loss professionals realize that making food you love completely “off-limits” can only make you crave it more and can add to stress overeating for Overall success. It’s important to give yourself permission to eat for pleasure – in moderation, and not completely deprive yourself of all the foods you enjoy!
So, Bob, if you are reading this, and we hope you are, here is the bottom line: Wegovy is a great tool to assist with weight management, but it must be used in conjunction with a healthy diet and lifestyle.