If you have recently started taking Wegovy® (semaglutide), a once-weekly prescription weight—loss medication, you may be looking for a Wegovy® diet plan. Generally, using a diet plan can help make sure that you stay on track while using your new weight loss tool.
Table of contents
1. What is Wegovy®?
Semaglutide, sold under the brand names Ozempic, Wegovy and Mounjaro, is an antidiabetic medication used for the treatment of type 2 diabetes and an anti-obesity medication used for long-term weight management
2. How does Wegovy work?
Your body naturally produces an appetite hormone known as glucagon-like peptide-1 (GLP-1) that helps to regulate your hunger. Wegovy® works like GLP-1 by regulating your appetite, which can lead to eating fewer calories and losing weight.
Disclaimer: This should not be taken as medical advice. This is my opinion as a registered dietitian nutritionist.
3. What is the best Wegovy diet plan?
The “best” diet plan is one you can follow. Indeed, considerable research shows that diets don’t work. But, sticking with a reduced-calorie meal plan can be easier when you have a tool like Wegovy in your toolbox. The key is to use the tool to help create new healthful habits that lead to long-lasting lifestyle changes.
3.1 How many calories do I need?
Caloric needs can be analyzed using a machine called an indirect calorimeter machine. Presently, access to a machine like this is limited due to cost and time so registered dietitians often use equations like the Harris-Benedict Equation or Mifflin St. Jeor equation to estimate your caloric needs based on height, weight, age, and activity level.
4. What should I eat on Wegovy?
4.1 Protein First
While on Wegovy, your appetite will be lower, YAY! However, because of your decreased appetite, the quality of food that you eat is that much more important. I suggest eating protein first because the body cannot store amino acids, you need to replenish them regularly. After protein, adding whole foods like non-starchy vegetables will help round out your meals.
Proteins are made up of a combination of molecules called amino acids — your body needs 20 different amino acids to function correctly. It can produce 11 of them, but it must get the final nine — called essential amino acids — from the protein you eat.
4.2 How much protein do I need on a Wegovy diet plan?
The amount of protein to eat at each meal isn’t the same for everyone. In general, a good general rule of thumb is to aim for about 25 to 30 grams per meal and at least 8-10 grams per snack. Here is a list of high-protein snacks for some ideas. Visit a registered dietitian to determine your individual protein needs.
4.3 How can I eat more protein?
A healthy and balanced diet typically provides all the amino acids your body needs, that is to say, eating protein with every meal and snack will likely allow you to meet protein goals. Complete proteins — which contain all nine essential amino acids in equal amounts — provide the most bang for your buck.
Complete proteins contain all nine essential amino acids. To summarize, the following foods contain complete proteins:
- Beef
- Turkey
- Chicken
- Fish
- Eggs
- Dairy
- Soy
- Buckwheat
- Hempseed
- Quinoa
If you're a vegetarian or vegan, or if you limit the amount of animal products you consume, you can combine incomplete, plant-based proteins to meet your body's needs. Combinations include:
- Nuts or seeds with whole grains (peanut butter on whole wheat toast)
- Whole grains with beans (beans and rice; hummus and pita bread; bean-based chili and crackers; refried beans and tortillas)
- Beans with nuts or seeds (salad with chickpeas and sunflower seeds)
Look for easy ways to add or substitute complete proteins into what you already eat. Switch rice for quinoa, include edamame in salads, or add hempseed or Greek yogurt to smoothies.
5. Wegovy diet plan support
If you are looking for support and answers to your questions and would like access to a registered dietitian, join our private Facebook page at Wegovy / Ozempic Meal Plans and Recipes.
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