Best & Worst Foods to Eat on Wegovy for Weight Loss | 15 Foods to Eat & Avoid

Introduction

Wegovy (semaglutide) is a new FDA-approved prescription medication for chronic weight management. It helps people lose weight by reducing hunger, increasing feelings of fullness, and slowing down digestion. While Wegovy can be an effective tool for weight loss, it is important to pair it with healthy eating habits to maximize results. This includes being mindful of which foods you choose to eat while taking Wegovy.

In this article, we will discuss 15 of the best and worst foods to eat while on Wegovy. Knowing which foods to emphasize and limit can help boost weight loss efforts.

How Does Wegovy Work?

Wegovy is a glucagon-like peptide-1 (GLP-1) receptor agonist. It mimics the effects of GLP-1, a hormone released from the gut in response to food intake. GLP-1 works to slow digestion, suppress appetite, and increase feelings of fullness.

By acting like GLP-1, Wegovy tricks the body into feeling satiated with less food. It suppresses appetite by activating GLP-1 receptors in the brain. Wegovy also slows stomach emptying so you feel full for longer after eating.

Together, these effects allow people to lower their calorie intake, leading to weight loss over time. But to get the most out of Wegovy, it is essential to choose healthy, low-calorie foods that support weight management.

15 Best Foods for Weight Loss on Wegovy

Here are some of the top foods to emphasize in your diet when taking Wegovy:

1. Lean Protein

Protein is the most filling macronutrient, keeping hunger at bay for hours. It also preserves muscle mass when losing weight. Great lean protein foods include:

• Skinless chicken and turkey
• Fish like salmon, cod, tuna
• Eggs
• Tofu
• Beans, lentils, edamame
• Nonfat Greek yogurt

2. Fruits and Vegetables

Fruits and veggies are packed with fiber, vitamins, minerals, and antioxidants. They provide few calories for their volume, allowing you to eat more food. Fill half your plate with non-starchy veggies like:

• Broccoli
• Carrots
• Spinach
• Kale
• Tomatoes
• Peppers
• Mushrooms

And round out your meals with fiber-rich fruits like:

• Apples
• Berries
• Grapefruit
• Melon

3. Whole Grains

Choose minimally processed whole grains like oats, quinoa, brown rice, and 100% whole wheat bread and pasta. The fiber keeps you feeling fuller longer while stabilizing blood sugar. Good whole grain options include:

• Oatmeal
• Whole grain cereal
• Brown rice
• Quinoa
• Whole wheat pasta
• 100% whole grain bread

4. Legumes

Beans, lentils, and peas are packed with plant-based protein, fiber, and nutrients. Studies show legume consumption promotes weight loss and improves heart health. Enjoy lentils, black beans, chickpeas, edamame, and more.

5. Nuts and Seeds

Despite their high fat and calorie content, research shows nuts and seeds can aid weight loss when eaten in moderation. They provide protein, fiber, and beneficial fats. Stick to a 1-2 ounce portion per day of almonds, walnuts, cashews, pumpkin seeds, etc.

6. Avocado

Avocados are full of monounsaturated fats that improve cholesterol levels and reduce belly fat. Though calorie-dense, eating half an avocado per day can enhance weight loss according to studies.

7. Low-Fat Dairy

Dairy foods like milk, yogurt, and cheese are high in protein and calcium. Choosing low-fat versions can trim calories while providing satiety. Get your dairy from skim milk, nonfat Greek yogurt, and part-skim mozzarella.

8. Eggs

Eggs are one of the best weight loss foods due to their high protein content. Studies show eating eggs for breakfast curbs appetite and reduces calorie intake later in the day. Enjoy eggs prepared any style.

9. Soup

Starting meals with broth-based soup promotes satiety while limiting calorie intake. The water and fiber bulk up the soup so you eat less of other dishes. Go for clear soups like chicken, vegetable, and tomato.

10. Salad

Eating big salads with leafy greens and vegetables makes for an incredibly nutritious, low-calorie meal. Top your salads with lean protein like grilled chicken or tuna for extra fullness.

11. Cruciferous Vegetables

These veggies like broccoli, cauliflower, Brussels sprouts, kale, and cabbage contain indoles and glucosinolates that help regulate metabolism. Their high fiber content curbs appetite as well.

12. Apples

Apples are rich in fiber, providing 4 grams in a medium fruit. Studies show eating apples before a meal reduces total calorie intake. Apples are also high in antioxidants that support weight loss.

13. Grapefruit

Grapefruit is one of the best fruits for weight loss due to its high water and fiber content. It has compounds that reduce insulin levels as well. Eating half a grapefruit before meals triggers significant weight loss.

14. Hot Peppers

Hot peppers like cayenne and jalapeño contain a compound called capsaicin that reduces hunger and boosts metabolism. Add them to your meals or try this metabolism boosting cayenne lemonade drink.

15. Green Tea

Green tea contains epigallocatechin gallate (EGCG), an antioxidant that stimulates fat burning and metabolism. Drinking green tea throughout the day supports weight loss.

15 Worst Foods for Weight Loss on Wegovy

On the flip side, there are foods that can hinder or slow down weight loss progress when taking Wegovy. Here are 15 foods to limit:

1. Fried Foods

Fried foods like french fries, chicken fingers, and mozzarella sticks are loaded with fat and calories. The breading and frying adds a ton of extra calories and fat that promote weight gain.

2. Full-Fat Dairy

While low-fat dairy can aid weight loss, full-fat versions like whole milk, cream, and butter pack a lot more calories. Limit full-fat dairy to small amounts or special occasions.

3. Baked Goods

Cookies, cakes, muffins, croissants, and other baked treats are low in protein, fiber, and nutrients. They also contain added sugars that get stored as fat when consumed in excess.

4. Chips and Crackers

Chips, crackers, pretzels, and similar snack foods are easy to overeat and light on nutrition. Stick to a 1 ounce portion of these processed foods. Measure servings to prevent overeating.

5. Sugary Cereal

Cereals coated in sugar like Frosted Flakes, Froot Loops, and Cocoa Puffs provide little nutrition. All those added sugars and refined grains can sabotage weight loss.

6. Sugary Drinks

Sodas, energy drinks, fruit punch, and other sugary beverages pack in liquid calories and cause sugar crashes. Skip them and hydrate with water or unsweetened tea instead.

7. Packaged Snacks

Pre-packaged snacks like cookies, candies, granola bars, and chips are processed junk foods made from simple carbs, sugars, and hydrogenated oils. They offer little nutrition and undermine weight loss.

8. Fast Food

Burgers, fries, chicken nuggets, milkshakes, and pizza from fast food chains are typically overloaded with calories, fat, salt, and sugar. Drive-thru meals often derail diets.

9. Alcohol

Cocktails, beer, and wine are loaded with empty calories and carbs. Alcohol also impairs judgment, making you more likely to overeat. Limit alcohol or avoid completely for fastest weight loss.

10. Deli Meats

Pre-packaged deli meats like ham, salami, bologna, and roast beef contain loads of sodium, nitrates, and preservatives. Make sandwiches with fresh lean protein instead.

11. Frozen Meals

Frozen pizzas, pot pies, lasagnas, and TV dinners are convenient but often packed with calories, fillers, and preservatives. Check labels and choose lower calorie frozen meals.

12. Fruit Juice

Fruit juice seems healthy but lacks fiber and contains lots of sugar and calories. Stick to eating whole fruits instead of drinking the juice.

13. Dressings and Sauces

Salad dressings, marinades, gravies, and creamy sauces add tons of calories, sugar, and fat to otherwise healthy foods. Use sparingly or choose low-calorie options.

14. Nut Butters

Nut butters like peanut and almond butter deliver nutrition, but they’re very calorie-dense. Measure out a 1-2 tablespoon serving and avoid going overboard.

15. Dried Fruit

Raisins, dried cranberries, and other dried fruits contain concentrated sugars without the fullness-inducing benefits of water. Enjoy in moderation to avoid excess calories.

The Bottom Line

Wegovy can suppress appetite and support weight loss when combined with healthy eating. Focus on whole, minimally processed foods like lean proteins, fruits, veggies, legumes, whole grains, nuts, seeds, and low-fat dairy. Limit sweets, fried foods, sugary beverages, and ultra-processed snack foods. Developing healthy eating habits alongside taking Wegovy will help you lose weight and keep it off over the long term.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.