You’ve started your weight-loss journey with semaglutide, and the initial results are promising. But over time, you notice that your progress starts to plateau. While there’s no hard-and-fast rule on what you can or can’t eat on semaglutide, the healthier your diet, the more weight you’re likely to lose (and keep off). Semaglutide can curb hunger pangs and help you stick to low-calorie diets, but if you’re indulging on burgers every day, you’re not likely to see the results you want.

While semaglutide is a powerful tool for weight loss, what you eat still matters—it can either enhance or hinder your progress. In this article, we’ll explore the foods you should avoid (or limit) to ensure consistent weight loss while taking semaglutide. We'll also discuss the foods you should prioritize and offer tips on maintaining your momentum. 

Foods to avoid on semaglutide

Sugary snacks and drinks

Sugary snacks and drinks are among the most detrimental foods you can consume while on semaglutide. Candy, pastries, and soda are high in empty calories and offer little to no nutritional value. The sugar spikes your insulin levels, leading to increased fat storage, and can cause cravings for even more sugary foods. This cycle can derail your weight-loss efforts by making it difficult to maintain a calorie deficit.

Fried foods

Fried foods, such as French fries, fried chicken, and doughnuts, are calorie-dense and high in unhealthy fats. These foods contribute to weight gain by increasing your calorie intake without providing the necessary nutrients your body needs. The trans fats found in many fried foods can also negatively affect your cholesterol levels and heart health, making them a double threat when trying to lose weight with semaglutide.

Refined carbohydrates

Refined carbohydrates, like white bread, sugary cereals, and pasta, are stripped of their natural fiber and nutrients during processing. These foods have a high glycemic index, causing rapid spikes in blood sugar levels, which can lead to increased hunger and overeating. Over time, this can make it difficult to achieve consistent weight loss, as these foods can easily push you over your daily calorie limit.

Processed meats

Processed meats such as bacon, sausage, and deli meats are often high in sodium, unhealthy fats, and preservatives. Consuming these foods regularly can lead to weight gain, bloating, and an increased risk of heart disease. Moreover, the high sodium content in processed meats can cause water retention, making it harder to see the results of your weight-loss efforts on the scale.

High-fat dairy products

High-fat dairy products like whole milk, cheese, and butter can add a significant amount of saturated fat to your diet. While dairy can be part of a healthy diet, it's essential to choose low-fat or fat-free options when you're on semaglutide. Consuming too much saturated fat can increase your calorie intake and contribute to weight gain, counteracting the benefits of the medication.

Fast food

Fast food is often loaded with calories, unhealthy fats, and sodium. Even seemingly healthy options, like salads, can be loaded with high-calorie dressings and toppings. Regularly consuming fast food can quickly add up to a significant calorie surplus, making it nearly impossible to maintain the caloric deficit needed for weight loss. Additionally, fast food is often low in nutrients, which can leave you feeling unsatisfied and more likely to overeat later.

Foods to prioritize on semaglutide

Lean proteins

Lean proteins, such as chicken breast, turkey, tofu, and fish, are essential for muscle maintenance and overall health. These foods help keep you full for longer, reducing the likelihood of overeating or snacking. Additionally, protein has a higher thermic effect compared to fats and carbohydrates, meaning your body burns more calories digesting it. Prioritizing lean proteins can help you stay within your calorie goals while ensuring you get the nutrients you need.

Whole grains

Whole grains like brown rice, quinoa, and oats are rich in fiber and nutrients. Unlike refined carbohydrates, whole grains have a lower glycemic index, leading to more stable blood sugar levels and prolonged satiety. This can help you avoid the energy crashes and cravings that often lead to overeating. Including whole grains in your diet can support consistent weight loss by providing sustained energy throughout the day.

Vegetables

Vegetables, especially non-starchy ones like spinach, broccoli, and cauliflower, are low in calories but high in fiber, vitamins, and minerals. They add volume to your meals, making you feel fuller without adding too many calories. Additionally, the fiber content in vegetables aids in digestion and helps regulate blood sugar levels, which is beneficial when you're on semaglutide.

Fruits

While it's essential to be mindful of fruit intake due to their natural sugars, fruits like berries, apples, and pears can be a healthy addition to your diet. These fruits are rich in fiber, vitamins, and antioxidants, which can support health and aid in weight loss. The natural sweetness of fruits can also help curb cravings for sugary snacks, making it easier to stick to your weight-loss plan.

Healthy fats

Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, are vital for overall health and can help you feel satisfied after meals. Unlike trans fats found in processed foods, healthy fats can support heart health and aid in the absorption of fat-soluble vitamins. Including healthy fats in your diet can help you maintain a balanced diet while ensuring you're not overindulging in unhealthy options.

Legumes and beans

Legumes and beans, such as lentils, chickpeas, and black beans, are excellent sources of plant-based protein and fiber. These foods can help you feel full and satisfied, reducing the temptation to snack on unhealthy foods. The high fiber content in legumes also supports digestive health and can help regulate blood sugar levels, making them a perfect addition to a weight-loss diet on semaglutide.

How to ensure consistent weight loss on semaglutide

Consult regularly with your healthcare provider

Regular check-ins with your healthcare provider are crucial when using semaglutide for weight loss. These consultations allow your provider to monitor your progress, adjust your dosage if necessary, and provide personalized advice. They can also help you stay motivated and address any concerns you may have. At Shed, we offer regular telehealth consultations to ensure you're receiving the best care possible, helping you achieve your weight-loss goals.

Incorporate supplements

Supplements can support your weight-loss journey by filling in nutritional gaps and boosting your metabolism. Supplements like Smoothie Greens and Whey Chocolate Protein can complement your diet and exercise routine, providing the necessary nutrients to support your weight loss and overall health. Be sure to discuss with your healthcare provider which supplements are best suited for your needs.

Stay hydrated

Hydration is essential for weight loss and overall health. Drinking water helps regulate your metabolism, aids in digestion, and can help reduce cravings by keeping you full between meals. It's recommended to drink at least eight glasses of water a day, but you may need more if you're active or live in a hot climate. Proper hydration also supports your body's ability to effectively utilize semaglutide for weight loss.

Exercise regularly

Physical activity is a key component of any successful weight-loss plan. Regular exercise helps you burn calories, build muscle, and improve your overall health. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, combined with strength training exercises. Regular physical activity not only enhances weight loss but also improves your mood and energy levels, making it easier to stick to your weight-loss plan.

Monitor your progress

Tracking your progress can help you stay motivated and make necessary adjustments to your diet and exercise routine. Use a food diary or a mobile app to log your meals, exercise, and weight changes. This makes it easier to see the positive changes over time, which can be a big motivator to keep making good choices for your health. It also helps you identify any patterns that may be hindering your weight-loss efforts so you can address them.

By focusing on the right foods (and avoiding others), you can maximize the benefits of semaglutide and achieve consistent weight loss. If you're considering semaglutide or tirzepatide for weight loss, Shed offers telehealth consultations to help you get started and support you every step of the way.

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FAQs

How does diet impact semaglutide results?

Semaglutide is a powerful weight-loss tool, but your diet can still affect results—for better or for worse. Some people hit a semaglutide weight-loss plateau after seeing great results initially, which is often due to diet. Healthy foods can help maximize the benefits of semaglutide, while unhealthy foods can lessen its impact.

Can I still lose weight on semaglutide if I occasionally eat “unhealthy” foods?

Long-term success is most likely when semaglutide is paired with a healthy diet. And because semaglutide reduces appetite, it’s even more important to make sure you’re getting the nutrients you need from the food you do eat. The occasional treat or indulgence should still be fine, as long as the bulk of your diet is nutrient rich.

What should I eat instead of refined carbs like white bread and pasta?

Opt for whole grain or whole wheat whenever you can. Some healthy swaps for white bread and pasta include whole-wheat bread, brown rice, cauliflower rice, zucchini noodles, and whole-wheat pasta.

What dairy products are okay when on semaglutide?

Low-fat or non-fat dairy products are best. Some good options include Greek yogurt, low-fat cottage cheese, skim or 1% milk, and low-fat string cheese.