Are you one of the millions of people taking Ozempic, or any other form of semaglutide weight loss injectable? Then you’re exactly where you need to be, because knowing what to eat and what to avoid is just as important.
While it can seem overwhelming to navigate, you don’t have to restrict everything you love to get the best results from your weight loss journey. In this blog, we’ll explore all things food-related, and remove some of the stigma and shame around dieting and obesity. You’ll learn easy ways to create the best possible diet for you without sacrificing taste, and how to add rather than restrict – so you feel full, and still get the right nutrients you need to stay healthy.
Ozempic, Wegovy, Mounjaro, and compounded semaglutide mimic the hormone GLP-1 and have three main effects. They help control blood sugar by boosting insulin and lowering glucose levels, which prevents high blood sugar spikes. They also slow down digestion, keeping you fuller for longer. Finally, they reduce food cravings by decreasing hunger signals in your brain. These combined effects help control blood sugar levels, weight management, and your overall health. [1]
While using these medications for weight loss, you’ll need to combine them with a balanced reduced-calorie diet and exercise for the best results. At every meal, your plate or bowl should have at least one portion of the following types of foods.
Lean sources of protein like chicken breast, tofu or eggs help you retain muscle and stay full – so they are incredibly helpful on your weight loss journey.
They’re also low in fat and calories. To avoid protein deficiency and muscle loss, you should aim to eat at least 0.5oz of protein per pound of body weight per day. You’ll want to eat more than this if you’re exercising regularly to help you build muscle. [2]
Carbohydrates are our body’s main source of energy. And foods that are high in fiber like complex carbohydrates aren’t just nutritious, full of vitamins and great for your gut health. The fiber in them also helps to keep you satisfied, so you avoid getting hunger cravings between meals.
To help you stay fuller for longer, weight loss injections slow down how quickly food moves through your gut. Pairing these injections with a fiber-rich diet is key – aim for 1oz of fiber a day for women and 1.4oz for men under 50. Women over 51 should aim for 0.75oz, and men should try to reach 1oz daily.
Although we recommend trying to get most of your fiber from your diet, you can also get it in supplement form. Either way, eating more fiber will help maximize your weight loss by supporting regular, healthy bowel movements. Plus, it can prevent glucose spikes, too. [3]
Healthy fats from foods like avocado and olive oil help your body absorb vitamins and minerals more effectively. In healthy amounts, they also help keep you fuller for longer, and have been shown to improve our heart health by lowering cholesterol.
All vegetables are a great source of essential vitamins and minerals. They provide your body with antioxidants, anti-inflammatory agents and dietary fiber, too. But did you know they’re even more nutrient dense when they’re in season?
Canned produce also works if needed, but try to rinse off any syrups or brines to make them as healthy as possible. [5]
Even though a lot of us know which foods won’t help with weight loss, it’s still worth covering what you should eat less of or reserve as a treat. And what you can try to replace them with for a healthier plateful.
Foods like white bread, pasta, potato chips and sweetened breakfast cereals have become a convenient staple for many of us in the US, but they do have negative effects on our health. [6]
We advise you to try and eat less of these highly processed foods, or replace them with more complex carbohydrate options that you like just as much. Another easy and sustainable tip is to reduce the portion, and find opportunities where you can add healthy fats, fruits, vegetables, fiber or protein. For example, you could add fruits, seeds or nuts to your bowl of cereal to add more flavor and fiber.
Adding to your meal, rather than feeling restricted, means you can enjoy smaller portions of the foods you love in a healthier way.
Fries, fast food and other deep fried options often come with a lot of salt, sauce and extra saturated fat and calories. But it probably isn’t realistic to cut these out completely, so enjoy them in moderation and have fun experimenting with healthier cooking methods like using an air fryer. Eating these foods as part of an overall healthy diet will help build your awareness of the foods that you’re eating, create healthier habits, and stay on top of your health goals. [7]
Drinks that are high in sugar like sodas, energy drinks or sweet teas will spike your glucose levels, leading to high sugar levels in the body, which over time may develop into Type 2 Diabetes. [8]
To avoid blood sugar spikes from drinks, you could try replacing sugary sodas with diet or no-added-sugar alternatives, adding fresh lemon to sparkling water, or using sweeteners like Splenda in your coffee instead of sugar. [9]
Practicing balanced, nutritious eating and regular exercise are great habits to help you get the best results from weight loss injections. Although some people find they can keep some weight off after stopping the medication, studies show many people gain some or all of the weight back, too. There’s no shame in this. Like high blood pressure, obesity is a disease, and these medications can be taken for life to help control it. [10]
So if you struggle to lose weight, using weight loss injections along with a balanced diet and exercise might just give you the motivation you need to take control of your weight and make healthy living a priority, long term.
Want to start your weight loss journey? When you join Levity, we give you a detailed plan to help you build a personalized diet you can stick to. This will help you keep the excess weight off, and make sure you’re eating the right foods so nothing is holding you back.
Find out what treatment is suitable for you on our website.
Discover delicious mid-week meal ideas for healthy weight loss, perfect if you’re looking to incorporate plenty of protein and fiber into your meal without it feeling too heavy.
Will you regain some, all, or none of the weight back after semaglutide injections? Plus: Easy, effective strategies to avoid rebound weight gain and muscle loss.
Weight loss and diabetes medication Ozempic has specific storage requirements. Read on for everything you need to know.
