What is Semaglutide?

Semaglutide is a class of medications called GLP-1s that can help with weight loss.  These drugs are commonly known as Ozempic, Saxenda, Wegovy and Rybelsus. They help by controlling blood sugar and decreasing appetite. Research continues to show that these type medications have been helpful in treating obesity. However, semaglutides can be even more effective with the right diet plan.

Semaglutide Side Effects (Nutrition Related)

There are some side effects of the medication, and some nutrition related side effects include diarrhea, constipation, nausea, bloating and fatigue.

A healthy diet plan can help manage these side effects and create good habits that help keep the weight off.

Semaglutide Diet Plan

While semaglutide can be a valuable tool for weight management, it is most effective when combined with a healthy diet and regular physical activity. Here’s how to incorporate semaglutide into your diet plan:

1. Scheduled meals and snacks

Get on a schedule for your meals and snacks. Many times, semaglutide can affect your appetite. Scheduled meals helps get your body what it needs while still losing weight. It can also help you develop healthy habits long-term that can help with emotional eating. Knowing when you are going to eat throughout the day can help you be more intentional about what you are eating and helps cut out the mindless snacking or late night snacking.

2. Protein with every meal and snack

Protein helps keep blood sugars more stable and it helps keep you full longer. Eating protein with every meal and snack is crucial in helping lose weight and keep it off.

3. Choose high fiber carbohydrates

Pair your protein with high fiber carbohydrates. This includes sweet potatoes, dried beans and peas, winter squash, quinoa, whole wheat bread, corn, and fruit. Do not choose refined carbohydrates such as white bread, white rice, white pasta, etc.

4. Limit added sugars

Limit added sugars to less than 5 grams per serving. Read labels for everything including sauces, yogurt, protein bars, etc. This especially includes drinks and choose drinks that are sugar-free. It is very difficult to lose weight and keep it off if you are drinking sodas, sweet tea, juice, lemonade, etc. Cutting out added sugar will help you lose weight and keep it off.

5. Avoid fried foods

Eating high fat meals can make it difficult to lose weight. It can also contribute to nausea and diarrhea when you are on semaglutide. Try to avoid fast foods since most of the options there are fried.

6. Be intentional about adding in vegetables to your meals

At the very least, make sure you have vegetables with lunch and dinner. Vegetables increase the fiber in your meals and fiber is important for heart health, gut health, and your immune system. It also helps keep you full longer and helps you stick to your plan long-term.

7. Drink plenty of water

Be intentional about drinking water with meals and between meals. Staying hydrated helps your body run efficiently.

Semaglutide Sample Meal Plan

Day 1:

8am Breakfast: scrambled eggs with peppers and onions, whole wheat English muffin, coffee with sugar-free creamer

12pm Lunch: chicken salad on whole wheat bread, fruit, side salad with light dressing, sugar-free flavored water

3pm Snack: Greek yogurt (no added sugar) with fruit, sparking water

6pm Dinner: air-fried chicken, roasted potatoes, green beans, water

Day 2:

8am Breakfast: vegetable omelet, whole wheat toast, fruit, coffee with sugar-free creamer

12pm Lunch: salad with air-fried chicken, fruit, Greek yogurt (no added sugar), sugar-free flavored water

3pm Snack: walnuts and fruit, sparkling water

6pm Dinner: salmon, sweet potato, broccoli, water

Note: Portions vary depending on the person.

Keep in mind that to be successful on this diet plan, it takes meal planning. You need to know when and what you are eating every day. Meal planning also helps you avoid fast food restaurants which is imperative if you want to lose weight and keep it off. If you need help meal planning, start with my meal planner template here.

Semaglutide Diet Plan Summary

Semaglutide can be a helpful tool for weight loss. Following this semaglutide diet plan can help you achieve weight loss and decrease some of the nutrition related side effects. It can also help you establish healthy habits that make this weight loss journey a lifestyle and not a diet. For more help with your diet, check out my book 8 Steps to Weight Loss Success.

Please note that this article is for informational purposes only and not medical advice. Please discuss with your physician if you are considering semaglutide for weight loss.

For more help with weight loss and healthy eating, check out my resources page.