What to eat when taking weight loss medication

How do weight loss medications work?

Weight loss medications like Wegovy, Saxenda and Mounjaro help regulate appetite by slowing digestion, keeping you feeling full longer. They work best in combination with healthy food choices and regular exercise. Eating a balanced diet with sufficient nutrients is crucial to get optimal results. 

Get the nutrition you need

Weight loss medications lessen your appetite or make you feel full faster, so it’s extra important that your meals are nutritious. Make sure you eat smaller, balanced meals with plenty of proteins, fibre-rich vegetables and whole grains. 

Tips for a nutrient-rich diet when taking weight loss medications 

1. Protein-rich foods 
   Protein is essential, especially when you are on a low-calorie diet. Unlike carbs and fats, our bodies cannot store proteins. Make sure you get enough protein every day to prevent muscle breakdown. Good sources of protein are fish, chicken, eggs, tofu, and legumes. 
2. Eat smaller, balanced meals 
   We recommend small, frequent meals that are balanced and nutritious. Try to eat meals with protein, whole grains, vegetables and healthy fats, such as nuts and avocado. 
3. A colourful diet with less sugar 
   Eating colourful vegetables can improve health and well-being. Nutritious options to add to your diet include peppers, carrots, spinach, red cabbage and beetroot. You want to get a wide variety of different types of vegetables every week to get all the vitamins and minerals you need. Make sure to also include colourful fruits in your diet, such as raspberries, strawberries, kiwi and grapefruit, which are low in sugar and taste wonderfully fresh. 

Foods to avoid

Eating certain foods may increase or cause side effects such as nausea. Try to avoid these foods as much as possible: 

• High-fat and processed foods: High-fat and processed foods take longer to digest and may worsen nausea, especially when combined with weight loss medications. 
• Sweetened beverages and soft drinks: Sugary drinks raise your blood sugar and can interfere with hunger-suppressing hormones. Avoid soft drinks and opt for water or sugar-free beverages. 
• Cruciferous vegetables and starchy vegetables: Although healthy, vegetables like broccoli, cabbage and cauliflower can cause bloating and gas. Starchy vegetables like potatoes raise blood sugar. For this reason, you want to limit your intake of them. 
• Alcohol and coffee: Although consuming small amounts of alcohol or coffee is generally considered safe, alcohol and coffee may worsen some side effects, such as nausea. Therefore, drinking alcohol and coffee is not advised.  

Hydration and other helpful tips

Besides minding your diet and avoiding some foods, there are other ways to minimise the side effects of weight loss medications. 

• Stay hydrated: Nausea is often related to not getting enough hydration, so make sure you drink sufficient fluids throughout the day. Iced ginger tea is very refreshing! 
• Give yourself enough time to digest: Eat slowly, chew your food properly and stop eating when you begin to feel full. 
• Take a walk after dinner: Walking after eating stimulates your digestive system, whereas lying down directly after a meal has the potential to worsen side effects such as nausea. 

Is weight loss medication the right choice for you?

While weight loss medication can be a valuable tool to help you reach your weight loss goals, it is essential to understand that it should be combined with nutrition and exercise. The above-mentioned tips will not only help reduce side effects, but help you lose weight more easily, also without the help of weight loss medication. If the side effects from your medication do no go away with time or bother you, talk to your doctor. Perhaps your dose needs to be adjusted, or maybe a different medication will be a better fit. 

Would you like to learn more about weight loss?