Are you currently using Wegovy for weight loss or considering it and wondering about the best diet to follow? Look no further! At Phlo Clinic, we're here to offer guidance on foods to include and avoid while on Wegovy, plus sharing top tips to support your weight loss journey.
Why diet matters with Wegovy
The Wegovy weight loss injectable works by reducing your appetite and cravings, and also helps regulate blood sugar levels. But that’s not all. It also works on slowing the rate at which your stomach digests foods, which gives you that sense of feeling fuller for longer. These can all help with achieving significant weight loss.
However, alongside taking Wegovy, it’s essential to recognise that adopting and maintaining a healthy diet and lifestyle remains vital. Making nutritious food choices, carrying out appropriate exercise and having a good sleep routine are all crucial for optimal weight loss results, disease prevention and longevity.
The best diet to follow on Wegovy
There is in fact no research which shows there is a specific diet that is best to follow whilst on Wegovy. Nor is there research which compares different diets with a particular outcome that is better suited. So if you were thinking about starting a “detox” or following a low-carb or keto diet whilst on Wegovy, we’re here to tell you that you don't need to!
There are, however, recommended dietary guidelines to follow to optimise your weight loss success with Wegovy. These are based on a healthy and balanced diet of three main meals a day, which each include a serving of a protein, carbohydrate and fat food source - covering all your daily nutritional and energy intake needs. In addition, it’s important to ensure you are staying well hydrated and consuming enough fruit & vegetables.
An example of a balanced meal should ideally consist of:
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To aid your weight loss success, let’s take a deeper look into our dietary recommendations to incorporate and avoid whilst using Wegovy.
Our top tips are:
Include a serving of protein with each meal (see protein sources below)
Ensure you are staying hydrated by drinking plenty of water
Eat sufficient fibre-rich foods every day
Best foods to eat on Wegovy
When it comes to your dietary choices while on Wegovy, it's crucial to be mindful of what you eat and making small adjustments can optimise your weight loss journey. Here are some key guidelines to keep in mind:
Protein sources
Maintaining muscle mass is crucial while on your Wegovy weight loss journey. Preserving muscle mass keeps your metabolism high and ensures you maintain strength for your daily activities. Protein-rich foods also help keep you feeling fuller for longer periods, helping to reduce the urge for snacks.
Some examples of protein-rich foods include fish, meat, eggs, tofu, tempeh, beans, full fat yogurt, cheese and seafood.
Ensure you include one portion of these protein sources in every meal. A portion of protein is generally equivalent to the size of your palm for women and about two palm sizes for men.
Carbohydrate Sources
Carbohydrates are an excellent source of energy and shouldn’t be removed from your diet. We recommend you eat complex carbohydrates which release energy more slowly than refined carbohydrates, helping promote a feeling of fullness. Additionally, complex carbohydrates support your digestion as they are high in quality fibre.
Some examples of high in fibre complex carbohydrates are quinoa, brown rice, wholegrain pasta, brown bread, sweet potatoes, white potatoes, pumpkin, butternut squash, and legumes such as lentils, peas and chickpeas.
Healthy fats
Healthy fats are unsaturated fats that should be incorporated into your diet daily whilst on Wegovy. These fats are often liquid at room temperature and are a great source of essential nutrients that are important for improving cholesterol levels, reducing inflammation and risk of heart disease, all while supporting overall health.
Examples of healthy unsaturated fats include extra virgin olive oil, avocado, eggs, dairy products, nuts and seeds. While oily fish like salmon and mackerel are classified as protein sources, they also provide healthy fats.
Fruits and vegetables
It goes without saying, it’s important to consume a variety of fruit & vegetables as part of your diet, either in meals or snacks. These foods are important as they support the immune system, can help prevent constipation and contain a variety of vitamins and minerals that are crucial for overall health. This is particularly important whilst on Wegovy, as your food intake will likely be lower and there is a risk of nutrient deficiencies if you aren’t eating a variety of fruit & vegetables.
Aim for a diverse range of fruit & vegetables throughout the week, including different colours and types as they all contain different nutrients important for your health. This might be trying different types of potato or eating different colours of peppers or carrots. Where possible, explore different options.
While all fruits are healthy, prioritise fruit lower in sugar, such as the different types of berries. Fruits and vegetables act as your natural multivitamin, providing essential vitamins, minerals and antioxidants, and should not be limited.
Foods to avoid on Wegovy
Minimise processed foods: avoid consuming a lot of processed foods, including pre-made microwaveable meals, fried foods, boxed cereals, cakes, pastries, fast food, takeaways, oven pizza, crisps, biscuits, fizzy drinks and supermarket sandwiches. These foods are often packed with unhealthy saturated fats, sugars and salts which can hinder your weight loss progress.
Reduce added sugar: make an effort to reduce your intake of foods and beverages with added sugars. This includes sweets, desserts, chocolate, sugary drinks, and snacks commonly found in supermarkets. Cutting back on added sugars can help stabilise your blood sugar levels and support your weight loss efforts.
Limit refined carbohydrates: be cautious with refined carbohydrates such as white bread, white pasta and white rice. These foods lack essential fibre and nutrients compared to the whole grain options. Opt for the whole grain versions instead to provide more sustained energy and better nutritional value.
Avoid refined vegetable oils: instead of refined vegetable oils like sunflower oil, opt for an alternative source of healthy fat such as olive oil or avocado oil which you can use in cooking or as a salad or vegetable dressing. These oils provide essential nutrients and can contribute to overall heart health.
5 ways to increase weight loss on Wegovy
Ensure you are well hydrated: keep on top of drinking plenty of water and fluid throughout the day. This is crucial to support digestion, overall wellbeing and can help ease nausea as a side effect of Wegovy. You should aim for 6 to 8 glasses per day to stay hydrated.
Maintain a high fibre intake: ensure your fibre intake is high to support your digestion and help alleviate constipation – a common side effect of Wegovy. Foods high in fibre also help you feel fuller for longer which can help reduce cravings. Incorporate high-fibre foods into your diet every day, such as fruit & vegetables, whole grains and legumes.
Don’t take part in extreme dieting: you do not need to eliminate any food group or follow restrictive diets such as shake diets, keto, intermittent fasting (such as the 5:2 diet) or cutting out all sugar or carbohydrates. Prioritise having balanced, nutritious meals from whole foods to support your weight loss goals.
Add protein to every meal: with every main meal include 1-2 palm size servings of protein such as fish, meat, eggs, tofu, tempeh, beans or full fat yogurt. Eating sufficient protein is important to maintain muscle mass whilst losing weight - helping maintain your strength - and is also more satiating, making you feel full.
Take part in resistance training: include weight training exercises that work major muscle groups such as the chest, legs, back, arms, shoulders and abdomen at least twice a week. This is so important to build on your overall strength and preserve your muscle mass during weight loss to keep you feeling strong, and even help increase your metabolism.
By following these dietary guidelines you can enhance the effectiveness of Wegovy and achieve your weight loss goals whilst improving your overall health and wellbeing. Remember, making gradual changes to your diet and lifestyle that become habits results in a happier and healthier you.
Additional resources
Boost your weight loss journey with Wegovy. Find out how it works, who it’s for and any possible side effects.
If you have any questions or need further guidance, don't hesitate to reach out to our team at Phlo Clinic. Together, we'll support you every step of the way on your weight loss journey.
