What to eat when the GP has prescribed you on Wegovy or Ozempic - the weight loss injections. Weight loss nutrition tips from a Dietitian

Wegovy and Ozempic (both containing the active ingredient semaglutide) are prescription medications that support weight loss by reducing appetite and helping individuals feel full sooner. While these medications can be effective, following the right nutritional approach is crucial to ensure optimal results, maintain overall health, and avoid potential side effects such as nausea or nutritional deficiencies.

Nutrition Matters When Taking Wegovy or Ozempic

Wegovy or Ozempic works by mimicking a natural hormone called glucagon-like peptide-1 (GLP-1), which signals to the brain that you are full, effectively reducing appetite and making you feel fuller for longer, leading to reduced food intake and potential weight loss. As a result, it’s essential to focus on nutrient-dense foods to meet your body's needs. Eating too little or choosing poor-quality foods could lead to nutritional deficiencies, loss of muscle mass, or digestive discomfort.

Here are the nutrition tips from the 2024 nutrition guidelines for this type of medication. You can read the article here.

Nutrition Tip 1: Prioritize Protein Intake

Maintaining adequate protein intake is essential to prevent muscle loss and support metabolism. When appetite is reduced, it becomes even more important to include high-quality protein sources at each meal.

• Aim for 60-75g of protein daily (or up to 1.5g per kg of body weight) to support muscle health.

• Choose lean protein sources such as:

  • Plant-based protein such as tofu, lentils and beans.

  • Skinless poultry (chicken, turkey)

  • Fish (salmon, cod, tuna)

  • Eggs and egg whites

  • Greek yogurt and cottage cheese

• If you are struggling to eat enough, consider using a protein bar or a high quality protein supplement. Discuss with your dietitian about the amount to use.

  
  

Nutrition Tip 2. Choose High-Fiber Foods

Fiber helps with digestion, promotes satiety, and can reduce common side effects like constipation, which some people experience while on these medications.

• Recommended intake: 21-25g daily for women, 25-30g daily for men

• Include fiber-rich foods such as:

  • Whole grains (oats, quinoa, whole wheat bread)

  • Legumes (lentils, black beans, chickpeas)

  • Vegetables (broccoli, spinach, carrots)

  • Fruits (berries, pears, apples with skin)

  • Nuts and seeds (chia seeds, flaxseeds, almonds)

    
    

Nutrition Tip 3: Stay Hydrated

Drinking enough water is crucial to prevent dehydration, support digestion, and minimize side effects such as nausea and constipation.

• Aim for at least 2 liters (8 cups) of water per day

• Sip fluids throughout the day instead of drinking large amounts at once

• Include hydrating foods like cucumbers, watermelon, and soups

• Limit caffeinated and carbonated drinks, which may irritate the stomach

  
  

Nutrition Tip 4: . Balance Carbohydrates Wisely

While carbohydrates are an important part of a balanced diet, prioritizing high quality carbs over empty low quality low fibre ones can help regulate blood sugar levels and sustain energy.

• Opt for whole, fiber-rich carbohydrates such as:

  • Whole grains (brown rice, quinoa, whole wheat pasta)

  • Starchy vegetables (sweet potatoes, squash, peas)

  • Legumes (chickpeas, black beans, lentils)

• Limit refined carbs and added sugars found in white bread, pastries, sugary cereals, and processed snacks

  
  

Nutrition Tip 5: Healthy Fats are Essential

Including healthy fats in your diet helps support brain function, heart health, and hormone balance.

• Good sources of healthy fats include:

  • Avocados

  • Olive oil and nuts (almonds, walnuts, cashews)

  • Fatty fish (salmon, mackerel, sardines)

  • Chia and flaxseeds

• Avoid excessive saturated fats from fried foods, processed meats, and high-fat dairy

  
  

Nutrition Tip 6: Manage Portion Sizes and Meal Timing

Because Wegovy and Ozempic reduce appetite, you might naturally eat less. However, skipping meals entirely can lead to nutrient deficiencies and low energy levels.

• Aim for 3 small, balanced meals per day and eat nutrient-dense snack such as fruit, nuts in between main meals.

• Eat slowly and listen to your hunger cues

• If you struggle with nausea, opt for smaller, more frequent meals

• Don’t force yourself to eat large portions if you’re not hungry—focus on quality over quantity

  
  

Nutrition Tip 7: Limit Foods That May Cause Digestive Discomfort

Certain foods may be harder to tolerate while taking these medications, especially early in treatment. Reduce or avoid:

• Greasy or fried foods can worsen nausea as greasy food further delay gastric emptying

• Spicy foods may irritate the stomach

• Carbonated beverages can cause bloating and discomfort

• Excessive caffeine and alcohol act as a diuretic and may contribute to dehydration

  
  

Nutrition Tip 8: Monitor Micronutrient Intake

Since you’ll be eating less, make sure you’re getting enough essential vitamins and minerals.

• Consider a daily multivitamin if your food intake is significantly reduced

• Focus on foods rich in:

  • Iron (lean meats, spinach, lentils)

  • Calcium (low-fat dairy, leafy greens, almonds)

  • Vitamin D (fatty fish, fortified dairy, sun exposure)

  • B vitamins (whole grains, eggs, dairy, lean meats)

    
    

Everyone’s nutritional needs are different, and working with a dietitian can help you tailor your eating plan to your specific goals and medical conditions.

Taking Wegovy or Ozempic can be an effective tool for weight loss, but it’s essential to follow a well-balanced, nutrient-rich diet to support your health and maximize the benefits of the medication. By prioritizing protein, fiber, hydration, and whole foods while avoiding processed and high-fat foods, you can improve your results and overall well-being.

If you’re unsure about your diet or experiencing side effects, book an appointment with Shirley Chan Dietitian to ensure you’re meeting your nutritional needs safely.