Introduction
So, you’ve decided to take semaglutide. Whatever your reasons are, it’s great that you’re taking charge of your health and you recognize the benefits of medication.
As you may already know, semaglutide has several benefits, primarily, helping people control their blood sugar and lose weight. Many clinical trials and studies have proven how it can help patients treat their type 2 diabetes and/or obesity. Given its efficacy, no wonder people from different walks of life credit the drug for their new lease on life.
Sure, semaglutide can do these wonders for the body. But it’s not wise to just let the medication do its job without a proper diet and lifestyle changes. You may be diligent in taking semaglutide. However, if you’re not eating right, you may not be helping your body work at its best with the drug. It’s important to consider the impact of balanced nutrition in helping you see and feel the results you desire.
Best foods to eat on semaglutide
For someone new to semaglutide, it would be best to seek the expertise of a registered dietitian or a nutritionist. They can guide you on what to eat and what not to eat while taking semaglutide to achieve optimal results. Apart from food selection, they will also recommend the best portions for your specific nutritional goals.
How many calories should you eat while on semaglutide? Emily Rubin, director of clinical dietetics at Thomas Jefferson University Hospital, recommends consuming 1,200 to 1,800 calories daily. The calorie intake will depend on the patient’s initial weight. Note that a caloric deficit of at least 500 calories a day can help you lose around a pound weekly.
Lean proteins
If you’re taking semaglutide, up your intake of lean protein sources like beans, chicken, eggs, fish, low-fat turkey, and soy. For chicken and turkey, consider choosing leaner portions such as the breast part. Aim for at least two ounces or about 60 grams of protein a day.
Protein is essential for building muscle mass, strengthening bones, cell generation, healing injuries, curbing hunger, and boosting immunity. In addition, it also burns fat and helps maintain weight loss.
While protein offers all these health benefits for the body, remember that any protein just won’t do. Consider the quality of proteins as there are good proteins and there are bad proteins. By good proteins, we mean lean proteins. By bad proteins, we mean processed red meat.
A study found that middle-aged men and above on a high-protein diet were at higher risk of heart failure.
Fruits and vegetables
Also conducive to losing weight are fruits and vegetables, which are high in antioxidants, dietary fiber, minerals, and vitamins. Research also shows that a diet high in fruits and vegetables may help in lowering blood pressure. In addition, it prevents the risk of developing certain cancers and manages diabetes.
Healthy fats
Healthy fats are beneficial for several reasons. They help the body absorb certain vitamins, serve as energy reserves, help you feel full, andaid in hormone production. In addition, they improve skin, hair, and nail health.
Also, some fats such as omega-3 help reduce inflammation as well as bad cholesterol while increasing good cholesterol. Bad cholesterol increases your risk of developing a heart attack or stroke. On the other hand, good cholesterol helps the liver flush out bad cholesterol.
Sources of bad cholesterol include pastries, full-fat dairy products, red meat, processed meats, and fried food. You can get good cholesterol, meanwhile, from avocados, soy, veggies, legumes, whole grains, almonds, berries, apples, or fatty fish.
Incorporate one to two servings every day of healthy fats like chia seeds, dark chocolate, avocadoes, nuts, and yogurt.
Whole grains
Great sources of dietary fiber are complex carbohydrates made from whole grains like brown rice, corn, hulled barley, and millet. Other good sources are sweet potato, whole-wheat pasta, whole-wheat tortillas, and whole rye.
Because they take longer to digest, they make you feel fuller for longer, helping curb appetite and reducing unnecessary meals. They’re also great if you have type 2 diabetes as they help control your blood sugar. Aim for a half-cup service of whole grains per meal.
Sequence matters
Overall, lean proteins, fruits, vegetables, healthy fats, and whole grains are beneficial to your health, with or without semaglutide.
“The cornerstone of the diet has to be real food… healthy food,” emphasizes Dr. Louis Aronne, a scientific adviser at semaglutide manufacturer Novo Nordisk, in an interview with Today. Aronne is also an obesity medicine physician and director of the Weill Cornell Medicine and NewYork-Presbyterian’s Comprehensive Weight Control Center.
According to Dr. Aronne, they also discovered that the sequence of food consumption plays a role in regulating blood sugar.
“We’ve done studies showing that if you eat vegetables and protein first, and then have carbs towards the end of the meal, it is beneficial to your blood sugar, probably for your weight as well,” Aronne notes.
Dealing with semaglutide side effects
Just like any drug, semaglutide comes with its share of adverse effects and contraindications. Because semaglutide works in the gut, it naturally affects your digestion and appetite. As a result, the stomach may not be able to tolerate some food as well as before.
“Semaglutide slows down how fast the gut moves, which means these foods can hang around longer and cause symptoms,” explains Dr. Pinto-Garcia, Master of Public Health (MPH), a medical editor at GoodRx. “These things can also trigger heartburn, which is a common symptom people experience when taking semaglutide.”
The problem with semaglutide and nausea
Some of Ozempic and Wegovy’s most common side effects, for instance, are abdominal pain, constipation, diarrhea, nausea, and vomiting. Some patients have expressed how they would feel nauseous after trying to eat what they would normally eat before.
In the event of nausea, Novo Nordisk advises people to do the following:
- “Eat bland, low-fat foods like crackers, toast, or rice;”
- “Eat foods that contain water, like soups and gelatin;”
- “Avoid, fried, greasy, or sweet foods;”
- “Avoid lying down after you eat;”
- “Go outdoors for fresh air;”
- “Eat more slowly”
- “Drink clear or ice-cold drinks”
In addition, Emily Rubin also recommends doing the following:
- Stay hydrated.
- Eat smaller, more frequent meals.
- Drink plenty of fluids with meals.
- Drink ginger or peppermint tea.
- Eat ginger chews or capsules.
- Avoid eating or cooking food with strong odors.
- Wear loose clothing, especially at the waist
Watch what you eat
To help deal with side effects, patients can closely monitor the food they eat. At the same time, they must identify which foods trigger symptoms of nausea or other side effects. They can then discontinue that particular food and opt for healthier options.
If the symptoms persist after discontinuing those foods, it’s always best to consult your physician. He or she will likely adjust the dosage of semaglutide.
Working with your doctor
According to Aronne, doctors first prescribe semaglutide at a low dose, and then they gradually increase this as you adjust. Other doctors might prescribe anti-nausea medicine. However, Dr. Zhaoping Li, professor of medicine and UCLA clinical nutrition chief, advises against this as these have side effects.
“We call (nausea) a side effect, but truly that is how the drug could work — by making you feel you don’t want to eat,” Li says.
The key is to discuss with your healthcare provider any uncomfortable symptoms while taking semaglutide. Disclose as well any over-the-counter (OTC) medicines you may be taking as these may be causing the side effects.
In most cases, doctors will work at a gradual increase in the dosage. They will also advise patients to stop eating when they’re full, notes Dr. Ania Jastreboff. Jastreboff is part of Novo Nordisk’s scientific advisory board and director of a weight management and obesity prevention center.
What not to eat on semaglutide
Some foods are more likely than others to increase your chances of gastrointestinal discomfort. To prevent semaglutide’s side effects such as nausea, experts recommend dialing down on high-fat foods, a common culprit.
High-fat foods, especially fried, greasy food, are one of the usual suspects behind upset stomachs while taking semaglutide. That’s because they slow down digestion. This exacerbates one of semaglutide’s effects, which is delaying gastric emptying. It’s best to avoid burgers, fried chicken, French fries, highly processed food, or anything deep-fried while taking semaglutide.
Other foods that patients may complain about are alcohol, caffeine, soda, sweetened juices, cheese, peanut butter, kale, cauliflower, and broccoli. Other examples are beans, butter, or spicy food. Some of these are known to elevate blood sugar, others trigger heartburn.
Take your semaglutide properly
Another piece of advice that can help you minimize side effects is to observe the proper administration of semaglutide. This applies whether semaglutide is in injectable pen format (Ozempic or Wegovy) or in pill format (Rybelsus).
“Semaglutide in its injectable form can be administered with or without food,” points out Dr. Lauren Donnangelo, DABOM, a gastroenterologist and obesity medicine doctor in Atlanta. “However, semaglutide in its oral form should be administered on an empty stomach with a few sips of plain water at least 30 minutes before eating or drinking. This ensures maximal absorption of the medication.”
Everything in moderation
The list of foods to avoid may go on and on and not eating these may seem to be a life sentence. But unless specifically advised by your physician, you shouldn’t feel that you should stop eating your favorite foods altogether.
As long as you’re closely monitoring what you’re eating and reporting any foods that trigger side effects, you should be fine. You might still be able to eat some foods with the green light of your nutritionist or doctor. With the help of proper meal planning, you should be able to enjoy a healthy, balanced diet, with the occasional comfort foods.
Conclusion
Semaglutide is a great tool to get you started if you’d like to manage your weight and control your blood sugar. But it requires making certain dietary changes such as incorporating a more healthy, balanced diet and avoiding certain foods.
Although some people experience side effects while taking semaglutide, these can be managed with modifications in the dosage. As with any medication, always seek guidance from your healthcare provider and/or dietitian.
