What foods should you avoid while taking Wegovy?

If you're on a weight loss journey with Wegovy, you’re already taking a significant step towards a healthier lifestyle. However, to maximise the benefits of this medication, it’s important to also adopt balanced and mindful eating habits.

In this article, we’ll explore the importance of eating healthily while on Wegovy, as well as identify the foods to avoid and highlight the best foods to incorporate into your Wegovy diet.

The importance of eating a healthy diet while taking Wegovy

Wegovy, or semaglutide, is an injectable weight loss medication used to aid weight loss by regulating appetite and reducing food intake. While it plays a vital role in helping you shed those extra pounds, it's not a magic wand and for optimal results, pairing it with a healthy diet is crucial.

Doing so not only supports the weight loss process but also enhances overall well-being. Eating well provides the energy you need for daily activities while boosting your immune system and helping to maintain muscle mass.

Plus, making healthy food choices can prevent potential side effects and ensure your body gets the nutrients it needs. We know, however, that adopting a healthy diet is often easier said than done.

With Juniper's Weight Reset Programme, you get unlimited support from dietitians who will help create a meal plan that works for your body and helps you maximise your weight loss results while you're taking Wegovy.

Plus, through the Juniper app, you can access hundreds of protein-packed recipes designed for patients on weight loss medications.

7 foods to avoid when taking Wegovy

While on Wegovy, certain foods and beverages can hinder your progress and/or exacerbate side effects. Here's a list of items you should consider avoiding:

1. Processed foods

Processed foods are often high in unhealthy fats, sugars, and sodium, which can contribute to weight gain and other health issues.

These include packaged snacks like chips, canned soups, instant noodles, and ready-to-eat meals — which although convenient, are all low in nutritional value.

Instead of grabbing these next time you go grocery shopping, focus on whole grains, vegetables and lean protein. Then, dedicate 1-2 hours of your weekend to prepare a couple of meals and you'll be able to eat healthy during the week without having to cook after a busy day at work. Convenience meets nutrition.

2. Greasy foods

Wegovy is associated with gastrointestinal symptoms like bloating, gas, diarrhoea and stomach pain, and eating fried foods will only make these side effects worse [1].

Not to mention, greasy, high-fat foods are often high in calories, so they're not the best addition to a weight loss diet plan, whether you're taking Wegovy or not.

Remember, though, that there are healthy and unhealthy fats, and it's the latter that you want to avoid. Also known as trans fats and saturated fats, these include pizza, full-fat dairy products, palm oil and lard, to name a few.

Healthy fats like olive oil, avocado and nuts are perfectly fine to include in your Wegovy diet in moderation.

3. Sugary foods

Sugary foods — think sweets, pastries, ice cream, and sweetened drinks — are not only high in calories but also offer little to no nutritional value, which explains why they're often associated with weight gain.

Consuming foods high in sugar can lead to blood sugar spikes, leading to increased hunger and cravings [2]. This can counteract the appetite-suppressing effects of Wegovy and sabotage your weight loss progress.

Instead, opt for natural sources of sweetness like fruits, which also provide essential vitamins and minerals; and use natural sweeteners like stevia or monk fruit in moderation.

4. Spicy foods

While spicy food can offer some health benefits, it can also cause gastrointestinal discomfort for some people, especially when taking weight loss injections like Wegovy.

For instance, spicy foods can lead to heartburn and indigestion, which can be uncomfortable and may discourage you from sticking to your weight loss plan.

If you enjoy a bit of heat in your meals, consider milder alternatives or use spices known for their anti-inflammatory properties, like turmeric and ginger.

5. Refined carbohydrates

Refined carbohydrates, such as white bread, pasta, and pastries, undergo extensive processing that strips away much of their fibre and essential nutrients.

As a result, these foods have a high glycemic index (GI), meaning they cause rapid spikes in blood sugar levels, often followed by quick drops, leading to increased hunger and overeating [2].

For people taking Wegovy, these blood sugar fluctuations can make it harder to stick to a reduced-calorie diet, ultimately hindering their weight loss efforts.

6. Carbonated beverages

Carbonated drinks, like beer, energy drinks and soda, can cause bloating and discomfort, especially when taken with a medication like Wegovy that already slows down digestion.

The carbonation in these beverages can lead to an accumulation of gas in the stomach, exacerbating feelings of fullness and nausea.

7. Alcoholic drinks

Alcohol is packed full of empty calories. These calories can easily add up, potentially making you go over your deficit, without offering any nutritional value.

But that's not the only reason why you should steer clear of alcohol while taking Wegovy. When you have it in excess, you're more likely to make unhealthy eating decisions. Who's never been hungover and ordered a greasy takeaway because that's the only thing that sounds good?

While having a drink here and there is completely fine, you don't want to go overboard, as it can easily sabotage your weight loss efforts.

5 best foods to eat on Wegovy

While avoiding certain foods is crucial, it's equally important to focus on including nutrient-dense foods that support your weight loss goals. Here are some healthy food choices:

1. High-protein foods

Protein is essential for maintaining muscle mass, especially during weight loss, when muscle breakdown can occur. Plus, this important macronutrient takes longer to digest than fats and carbs, helping to keep you full and satisfied for longer periods [3].

Some low-calorie, high-protein foods to add to your plate include:

• Chicken
• Tofu
• Eggs
• Edamame beans
• Greek yoghurt
• Lean beef
• Prawns

2. High-fibre foods

Fibre is crucial for your digestive health and it can help enhance the appetite-suppressing effects of Wegovy.

Foods that are high in fibre can slow down digestion, promoting a feeling of fullness and helping to stabilise blood sugar levels [4]. This can reduce cravings and make it easier to stick to your diet.

Examples of high-fibre foods include:

• Quinoa
• Brown rice
• Berries
• Broccoli
• Sweet potatoes
• Almonds
• Avocado

3. Whole grains

Whole grains are rich in fibre, vitamins, and minerals, making them an important part of a balanced diet.

Unlike refined grains, whole grains are digested slowly, providing a steady release of energy and helping to keep you full for longer periods. They also help stabilise blood sugar levels, which can reduce cravings.

Examples of whole grains to include in your Wegovy diet plan are:

• Brown rice
• Quinoa
• Porridge
• Whole wheat bread
• Barley
• Bulgur
• Buckwheat

4. Healthy fats

Healthy fats can help you feel more satisfied after meals, helping to promote weight loss — as long as you're not consuming so much that you end up going over your calorie deficit.

Plus, incorporating moderate amounts of healthy fats into your diet can enhance the flavour of your meals (who doesn't love a drizzle of olive oil or a side of avo at brekkie?) and prevent overeating.

Keep in mind that if you've just started your Wegovy journey and are experiencing side effects like nausea and vomiting, it is best to stick to light, bland, and low-fat foods [5]. As your body gets used to the medication, you can slowly reintroduce healthy fats.

5. Low-GI fruits and vegetables

A balanced diet isn't complete without your 5-a-day — and when you're on Wegovy, fruits and vegetables with a low glycemic index (GI) have a minimal impact on blood sugar levels, making them ideal for maintaining stable energy levels and preventing cravings. These include:

• Berries
• Broccoli
• Cauliflower
• Citrus fruits
• Leafy greens like spinach and kale
• Tomatoes
• Plums
• Carrots

These foods are also rich in vitamins, minerals, and antioxidants, supporting overall health and well-being.

We recommend you try to fill half your plate with a variety of colourful fruits and vegetables to get a wide range of nutrients.

Other nutrition tips to help you stay on track

Staying on track with your diet while taking Wegovy doesn't have to be difficult. Here are some practical tips to help you succeed:

Plan your meals

Planning your meals in advance can help you make healthier choices and avoid the temptation of unhealthy foods. Take some time each week to plan your meals and snacks, and make a shopping list to ensure you have all the ingredients you need.

Eat mindfully

Practising mindful eating can help you become more aware of your hunger and fullness cues, which can prevent overeating.

Eat slowly, savour each bite, and pay attention to how your body feels during and after meals. Keeping a food journal can also help here — and give you a better idea of what foods seem to worsen your Wegovy side effects.

Stay hydrated

Hydration is key when you're trying to lose weight, so it's important you drink enough water every day but how much is that?

Well, experts recommend women aim for 8 cups (2 litres) per day [6]. However, the right number for you will depend on several factors, including your body weight, body mass index (BMI), age, and level of activity.

Find support

Having a support system can make a big difference in your weight loss journey [7] — which is why Juniper's Weight Reset Programme gives you access to a community of like-minded women who are on a similar journey to yours.

Remember, your weight loss journey is unique, and it's important to find what works best for you. If you need personalised guidance and support, Juniper is always here to help.

And don't forget, losing weight is a marathon, not a sprint. Stay patient, stay positive, and keep celebrating your progress along the way.

Image credit: Pexels / Anna Shvets