If you’re taking Wegovy and wondering how to get the best results, you’re not alone. Many people ask what they should - and shouldn’t - eat while using this treatment.
The good news is that there isn’t a strict “Wegovy diet” you must follow. But making the right food choices can make the treatment more effective and help you feel your best.
At Phlo Clinic, we’re here to give you clear, practical advice on what to eat, what to limit, and how to build long-term healthy habits alongside Wegovy.
Why your diet matters with Wegovy
Wegovy works by mimicking a natural gut hormone that helps to:
- Reduce appetite
- Lessen food cravings
- Regulate blood glucose levels
This often means you feel full sooner and stay satisfied for longer, making it easier to eat less.
However, medication alone won’t guarantee lasting results. Your diet, activity levels, sleep, and stress management all play a part in supporting weight loss and overall health. Wegovy works best when it’s combined with a balanced lifestyle.
What should you eat on Wegovy
The best approach is one that feels sustainable and enjoyable for you. In general, aim for:
- Three main meals a day, with healthy snacks if needed
- Lean protein at each meal - to protect muscle and keep you fuller for longer
- High-fibre carbohydrates - for steady energy and good digestion
- Plenty of fruit and vegetables - to add volume, nutrients, and fibre
- A small amount of healthy fats - for heart and brain health
Use the Phlo T Plate Model (below) as a simple visual guide when building meals.
.png)
Protein: your foundation
Protein helps preserve muscle during weight loss and keeps meals more satisfying.
Examples include:
- Fish and seafood
- Chicken or turkey
- Eggs
- Beans and lentils
- Tofu or tempeh
- Low-fat Greek yoghurt or Skyr (dairy or soya)
- Semi-skimmed or unsweetened soya milk
- Reduced-fat cheese
Carbohydrates: choose wholegrain and high fibre
High-fibre carbohydrates are digested more slowly, which helps maintain energy and may reduce constipation (a possible side effect of Wegovy).
Examples include:
- Wholemeal seeded bread or wraps
- Wholewheat pasta
- Brown or wild rice
- Oats and porridge
- Whole grain crispbread or oat cakes
- Quinoa, barley, bulgur wheat
- Sweet potatoes or jacket potatoes (with skin)
- Beans and lentils
Healthy fats: small but essential
Unsaturated fats support heart health and help your body absorb fat-soluble vitamins.
Examples include:
- Nuts and seeds (or their unsweetened butters)
- Avocado
- Olives and olive oil
- Rapeseed or sunflower oil
- Flaxseed or linseed
- Oily fish such as salmon, sardines, or mackerel - rich in omega-3 fats and also a good source of protein
Tip: A teaspoon of oil in cooking or a small handful of nuts makes a healthy portion.
Fruit and vegetables: variety is key
Fruit and vegetables are low in calories, high in fibre, and packed with vitamins and minerals. They add bulk to meals without excess calories.
Practical ideas:
- Add frozen berries to porridge or yoghurt
- Snack on carrot sticks, cucumber, or cherry tomatoes
- Try one new seasonal fruit or vegetable each week
- Use frozen or tinned options (in water or juice) as a convenient, affordable alternative
Tip: Aim for at least 5 portions a day - more if you can.
Foods to avoid while on Wegovy
You don’t need to cut anything out completely, but some foods are less filling and more calorie dense. Keeping them to smaller amounts can help you feel better and get lasting results.
- Ultra-processed foods: ready meals, fried fast food, pastries, crisps, sugary cereals, fizzy or energy drinks
- Foods high in added sugar: sweets, chocolate, desserts, sweetened drinks, packaged snacks
- Refined “white” carbs: white bread, pasta, and rice - choose wholegrain versions where possible
- Alcohol: best avoided or kept in moderation, as it’s high in calories and can irritate the digestive system potentially making nausea worse
Extra tips for success
- Stay hydrated: Aim for 2-3 litres of water or sugar-free drinks each day. This can also ease nausea
- Prioritise fibre: Wholegrains, fruit, veg, beans, and lentils may help prevent constipation
- Avoid extreme diets: Wegovy works best with balanced meals. Crash diets or cutting out whole food groups (like keto or juice cleanses) are unnecessary and hard to maintain
- Eat mindfully: Because Wegovy makes you feel full more quickly, try smaller portions, eat slowly, and stop when you’re satisfied
Wegovy can be an effective tool for weight loss, but what you eat still makes a real difference. By focusing on balanced meals, nourishing foods, and sustainable habits, you’ll give yourself the best chance of success.
Remember - small, consistent changes are what matter most. You don’t need to eat perfectly to see benefits. At Phlo Clinic, we’re here to guide and support you every step of the way.
