Wegovy® Diet Plan PDF- The Dietitian’s Guide
Wegovy has gained immense popularity in the past couple of years for its highly effective weight loss results.
However, it’s important to note that Wegovy is not an injectable magic potion. For this medication to work at its best, it requires a healthy diet and regular physical activity.
In this blog, we outline a Wegovy diet plan that can assist you in achieving your weight loss goals while taking the medication.
What is Wegovy?
Wegovy is a prescription medication used as an adjunct to a reduced-calorie diet and increased physical activity for the management of chronic weight problems in adults.
It contains the active ingredient semaglutide, which works by mimicking a naturally occurring hormone in the body that helps regulate appetite and blood sugar.
How Much Weight Can You Lose?
According to research, Wegovy can facilitate significant weight loss compared to a placebo.
In a 68-week study:
- 86% of participants lost 5% or more weight, compared to 31% taking a placebo
- 69% lost 10% or more, compared to 12%
- 50% lost 15% or more, compared to 5%
Goals of the Wegovy Diet Plan
Any successful diet plan aims to:
- Optimize weight loss
- Minimize common side effects
- Create habits that increase the chances of long-term success
Build Your Plate
The key to success with Wegovy is to develop a healthy and balanced diet plan that works for you. Forget past diets — your needs are different now.
Start with Protein
You need protein to maintain muscle mass, especially when losing weight.
So, make protein the essential part of your plate. Aim to eat 3-6 ounces in every meal. Choose high-quality protein most of the time.
Healthy protein choices include:
- Lean meats such as chicken, turkey, and fish
- Eggs
- Beans and legumes
- Tofu, nutritional yeast
- Dairy products
Get a list of protein-rich foods here.
Add Non-Starchy Vegetables
The next most important part of your plate is non-starchy vegetables. These vegetables are not only high in dietary fiber, helping you stay full for longer, but are also rich in essential vitamins and minerals. Incorporate a mix of these into your meals for a balanced diet.
Include a variety of colors and types to ensure your body gets all the necessary vitamins and minerals.
Non-starchy vegetables include:
- Leafy greens such as spinach, kale, and lettuce
- Broccoli
- Cauliflower
- Cucumber
- Bell pepper
- Zucchini
- Asparagus
- Green beans
- Brussels sprouts
- Tomatoes
- Eggplant
- Mushrooms
- Celery
Healthy Fats are Important Too
Don’t be afraid of fat, but choose healthy versions. These fats are vital for health and help keep you full between meals.
Healthy fats include:
- Avocados
- Olive oil
- Nuts, like almonds, walnuts, and cashews
- Seeds, like chia seeds, flax seeds, and pumpkin seeds
- Nut butters, such as almond butter or peanut butter
- Full-fat dairy products, for example Greek yogurt and cheese
- Coconut oil
Complex Carbohydrates in Moderation
Adding carbohydrates to your meals is a scary idea for many chronic dieters. That’s because we have been taught to believe that they are unhealthy and that by cutting them out you can lose weight fast.
But a moderate amount of fiber-rich carbohydrates can go a long way. They provide energy and add many important nutrients, which can help manage common medication side effects.
Choose:
- Fruit
- Starchy vegetables
- Whole grains
- Legumes
Keep portion size to approximately one cup in most meals.
Portion Sizes
As a dietitian working with patients taking weight loss medication, I rarely worry about portion sizes — the medication takes care of that. But I do mention it to my patients so they feel more in control.
Sample Meal Plan
Here is a sample meal plan to give you an idea of what your completed plate should look like:
- Breakfast: Egg burrito made with 2 eggs, 1-2 slices of turkey bacon, carb-controlled tortilla, jarred jalapeno peppers, coffee
- Snack: Small plain Greek yogurt with berries and stevia or honey
- Lunch: Grilled chicken breast with a side salad (non-starchy vegetables) and a small serving of quinoa
- Dinner: Turkey meatballs in marinara sauce, zucchini noodles, and tomatoes
- Snack: Small portion of cottage cheese with strawberries and a sprinkle of chia seeds
Remember, this is just an example to get you started. Feel free to mix and match your meals according to your preferences if they follow the general guidelines mentioned above.
Want More Meal Ideas?
https://nutritionforweightlossmeds.com/shop/Buy our comprehensive guide to losing weight on semaglutide. It contains a mix-and-match meal plan plus delicious recipes to help you achieve your goals.
It also contains nutrition and lifestyle ideas to help you manage common side effects of weight loss medications.
Happy cooking!
Remember to stay hydrated with water throughout the day and add physical activity to maximize the effectiveness of your medication and diet plan.
FAQ
Do You Need Snacks?
The answer to this question is highly individualized, but I will do my best to answer.
An issue many people face while taking Wegovy is the inability to eat enough during meals. In this case, snacks can help you meet your nutrition needs. This is important to maintain your health and prevent malnutrition (no doubt this is the first time you have had this problem).
Also, if you get hungry between meals, you may need to add a snack or two. However, if you feel satisfied after each meal and don’t experience hunger until the next meal, then snacks may not be necessary for you.
If you do choose to have snacks, make sure they are healthy options such as fruits, vegetables, nuts, or dairy products. Avoid processed snacks high in sugar and unhealthy fats.
What About Following the Keto Diet?
The keto diet is highly popular, and while this eating plan can work for some people, it may not be the best choice while on Wegovy.
The main reason is that it is extremely high in fat while allowing moderate protein and very low amounts of carbohydrates. Because of the decreased food intake due to the effects of the medication, it may be challenging to meet your daily nutrition needs with this type of diet.
However, if you’re still interested in following the keto diet while on Wegovy, consult with a registered dietitian or healthcare professional for personalized guidance and recommendations.
They can help you make necessary adjustments to ensure you are getting enough nutrients while also following the keto guidelines.
Read more about the keto diet and semaglutide.
What About Intermittent Fasting (IF)?
Wegovy makes following intermittent fasting easy since it reduces hunger and promotes satiety. However, there are better choices than intermittent fasting.
The main concern with Wegovy is that some people find it very hard to eat. They are simply not hungry and when they eat, the portions are very small.
In my practice, I never recommend an IF that allows for less than an 8-hour eating window daily. The 16:8 can work, or the 15:9.
IF methods that allow eating for fewer hours or the alternate day method can cause feelings of dizziness and malaise. They also might result in nutrition deficiencies.
How Much Weight Should You Expect to Lose?
This is very important when it comes to how you feel about your diet. Many people on GLP-1 medications have unrealistic weight loss expectations.
As a result, they find it hard to stay on track when the weight loss is slower than they hoped.
Weight loss with semaglutide varies from person to person and can depend on many factors, like age, body mass index (BMI), and activity level.
A ballpark estimate of expected weight loss is about 1-3% of your starting body weight per week. It may not seem like a lot, but after a few short months, you will see an amazing difference.
Losing weight faster than that can create a variety of issues, including nutritional deficiencies and gallstones.
Other side effects of rapid weight loss include headaches, irritability, fatigue, dizziness, hair loss, muscle loss, and menstrual irregularities.
So be patient and focus on the long-term benefits of losing weight slowly and steadily.
Should You Consult with a Registered Dietitian Nutritionist (RDN)?
As a registered dietitian working with patients on weight loss medication, I am a little biased. But, I strongly believe it’s important to consult with a registered dietitian if you are on weight loss medication.
An RDN can help tailor your meals to your needs. They can also help you manage common medication side effects and — more importantly — can help you craft a plan for short- and long-term success.
However, I would encourage you to choose a dietitian that specializes in weight loss in people using GLP-1 medications.
Final Thoughts
Wegovy will take the food noise out of your head, and now that your hunger is under control, your diet will look very different.
No need for fads or very strict diets, but you need to focus on a high-quality diet. While on weight loss medication, there’s no room for frequent unhealthy meals. Most of your meals must be packed with nutrients.
An occasional treat like your favorite mac and cheese or a glass of wine is perfectly okay.
