What To Eat On Semaglutide: Top Food Choices for Weight Loss and Health 

Understanding what to eat while taking Ozempic® (semaglutide), Wegovy® (semaglutide), or compounded semaglutide is crucial for maximizing weight loss benefits. This guide will provide a comprehensive list of foods to eat while on semaglutide and highlight the best foods to eat on semaglutide for optimal results. 

Understanding Semaglutide and Compounded Semaglutide 

Semaglutide is the active ingredient in the brand-name medications Ozempic^® and Wegovy^® and part of the GLP-1 receptor agonist drug class. Currently, semaglutide is only commercially available as these prescription brand-name medications.  

Compounded semaglutide is also a member of the GLP-1 receptor agonist drug class but is not FDA approved and does not have the same efficacy and safety data as the FDA approved medications. However, compounding pharmacies are subject to FDA and state regulation and compounded semaglutide offers a patient-specific formulation, is currently more widely available, and offers greater customization of dosing titration protocols on a per patient basis. As with any medication, the decision to use compounded semaglutide should be made in consultation with a qualified healthcare professional to determine the proper compounded semaglutide dosage.  

GLP-1 receptor agonists have demonstrated potential in appetite reduction and weight loss, but their benefits can be further enhanced when combined with a well-structured, nutrient-balanced diet. 

The Importance of Insulin Sensitivity 

Before discussing specific dietary recommendations, it’s essential to understand the role of insulin in metabolic health. Insulin is a key hormone responsible for glucose metabolism, blood sugar regulation, and energy conversion. By selecting foods that promote insulin sensitivity, patients can better manage appetite, energy levels, and weight loss progress while on Ozempic^® (semaglutide), Wegovy^® (semaglutide), or compounded semaglutide. 

Prioritizing Vegetable Intake 

A cornerstone of what to eat while on Ozempic^® (semaglutide), Wegovy^® (semaglutide), or compounded semaglutide is the emphasis on vegetable consumption. Non-starchy, fiber-rich vegetables slow glucose absorption in the small intestine. 

This mechanism helps minimize blood sugar fluctuations, leading to improved hormone balance, reduced inflammation, and decreased cravings. Some recommended vegetables to include in your diet are: 

• Cucumber 

• Zucchini 

• Cauliflower 

• Broccoli 

These low-calorie options provide essential nutrients and promote satiety without excessive caloric intake. 

Protein: Essential for Satiety and Muscle Preservation 

High-quality protein sources are vital for maintaining muscle mass during weight loss and promoting feelings of fullness. Optimal protein choices when taking Ozempic® (semaglutide), Wegovy® (semaglutide), or compounded semaglutide include: 

• Eggs: nutrient-dense and versatile 

• Wild-caught salmon: rich in omega-3 fatty acids 

• Grass-fed beef: rich in nutrients compared to conventional beef  

• Organic chicken: lean protein suitable for various preparations 

• Full-fat Greek yogurt: has both protein and probiotics  

• Chia seeds: can provide protein, fiber, and omega-3 fatty acids 

Healthy Fats: Crucial for Hormonal Balance 

Contrary to outdated nutritional advice, incorporating healthy fats is essential for individuals seeking weight loss. These fats play a critical role in hormone balance, inflammation reduction, and satiety promotion. Some foods that can help you increase your intake of healthy fats include: 

• Grass-fed butter or ghee: rich in fat-soluble vitamins and conjugated linoleic acid 

• Coconut oil: contains medium-chain triglycerides, which are believed to potentially enhance metabolic function 

• Coconut milk: an alternative to dairy along with providing beneficial fats 

• Avocado oil: higher in monounsaturated fats and can be used for cooking at higher temperatures 

• Flaxseed: contain omega-3 fatty acids and lignans, which may potentially aid weight management 

Fruits: Selecting Lower Glycemic Options 

While fruits contain natural sugars, certain varieties offer lower glycemic impact and high nutrient density, making them suitable to include in a diet when taking Ozempic® (semaglutide), Wegovy® (semaglutide), or compounded semaglutide: 

• Avocados: full of health fats along with fiber 

• Blueberries: have a lower glycemic index but are high in antioxidants 

• Tart cherries: may possibly provide anti-inflammatory benefits along with supporting sleep quality 

Structured Meal Planning 

When designing meals and considering what to eat when taking Ozempic® (semaglutide), Wegovy® (semaglutide), or compounded semaglutide, aim for a balance of proteins, healthy fats, and fiber-rich vegetables. Some ideas of meals to incorporate throughout your day could be: 

• Breakfast: Greek yogurt with chia seeds and a moderate portion of blueberries 

• Lunch: a salad with mixed greens with grilled chicken, avocado, and olive oil for dressing 

• Dinner: baked wild salmon served with roasted broccoli and cauliflower 

• Snack (if necessary): hard-boiled egg with cucumber slices 

Mindful Eating Practices 

In addition to food selection, eating behaviors play a crucial role in weight management. To reduce glucose spikes effectively, practice mindful eating. Start your meal with vegetables, as their fiber content helps coat the small intestine and slows glucose absorption. This leads to fewer glucose spikes, improved hormone balance, reduced inflammation, and diminished cravings. Next time you shop, focus on these insulin-friendly foods! Recommended practices include: 

• Consuming meals slowly and thoroughly chewing food 

• Paying attention to hunger and satiety cues 

• Minimizing distractions during mealtimes 

• Maintaining proper hydration throughout the day 

It’s important to note that the appetite-reducing effects of Ozempic® (semaglutide), Wegovy® (semaglutide), and compounded semaglutide may result in feeling satisfied with smaller portions. Respect your body’s signals and stop eating when you feel satisfied, rather than pushing past fullness. 

Individual responses to dietary changes can vary, especially when combined with medication like Ozempic® (semaglutide), Wegovy® (semaglutide), and compounded semaglutide. Keeping a food journal to track meals, energy levels, hunger, and overall well-being can provide valuable insights for personalizing one’s approach to what to eat while on these medications. 

Professional Guidance 

Before implementing significant dietary modifications, especially in conjunction with Ozempic® (semaglutide), Wegovy® (semaglutide), or compounded semaglutide, consultation with a healthcare provider or registered dietitian is strongly advised. These professionals can offer tailored recommendations based on individual health status, medical history, and treatment goals, and can help refine your list of foods to eat while on these medications.

Conclusion 

By focusing on insulin-friendly food choices and adopting mindful eating practices, patients can get the most out of their treatment when taking Ozempic® (semaglutide), Wegovy® (semaglutide), or compounded semaglutide and work towards sustainable weight management and improved overall health. Understanding what to eat and consistently choosing the best foods to eat requires consistency, but can lead to long-term benefits. Ivím Health provides a supportive community with expert meal plans and tailored nutrition advice for your weight loss journey. Ready to take the first step? Book your free consultation with our healthcare team today and kickstart your path to a healthier you. 

Ozempic® and Wegovy® are registered trademarks of Novo Nordisk. Ivím Health is not affiliated with Novo Nordisk and the compounded semaglutide products available as part of Ivim Health’s weight loss programs are not made by Novo Nordisk or any company affiliated with Novo Nordisk.