Foods to Eat on Wegovy - Mediterranean Diet Food List

Introduction to Wegovy and the Mediterranean Diet

Wegovy is a new prescription injection used for chronic weight management. It works by mimicking a hormone called GLP-1 that targets areas of the brain that regulate appetite and food intake. By acting on these receptors, Wegovy curbs appetite, leading to reduced calorie intake and potential weight loss.

Finding the right foods to eat while on Wegovy is important to support weight loss efforts. The Mediterranean diet is one eating pattern that complements Wegovy treatment. This diet emphasizes fruits, vegetables, whole grains, legumes, nuts and healthy fats like olive oil. It limits processed foods, refined carbohydrates, red meat and added sugars. Research shows the Mediterranean diet supports weight loss and provides other benefits like reduced inflammation and improved heart health.

Benefits of the Mediterranean Diet with Wegovy

Here are some of the top benefits of pairing the Mediterranean diet with Wegovy treatments:

• Encourages consumption of filling, nutrient-dense foods: The Mediterranean diet is loaded with fiber from whole grains, fruits and veggies. This helps support appetite control and weight loss.
• Limits empty calorie foods: Processed items like cookies, chips and fast food are restricted on the Mediterranean diet. This aligns with Wegovy's mechanisms to reduce calorie intake.
• Emphasizes healthy fats: Foods like olive oil, avocados and nuts provide satiating fats to help manage hunger. They also support heart health.
• Lowers inflammation: The natural anti-inflammatory effects of the Mediterranean diet may enhance Wegovy's weight loss effects.
• Easy to follow long-term: The Mediterranean diet includes diverse, enjoyable whole foods that can support lifelong healthy eating habits.

Foods to Eat on the Mediterranean Diet with Wegovy

Here are some of the top foods to emphasize on the Mediterranean diet when taking Wegovy:

Vegetables

Vegetables are low in calories and high in fiber, vitamins, minerals and antioxidants.Aim for at least 2-3 servings per day. Great options include:

• Leafy greens - spinach, kale, lettuce, etc.
• Cruciferous veggies - broccoli, Brussels sprouts, cabbage, cauliflower
• Root vegetables - carrots, turnips, onions, garlic
• Squash and zucchini
• Tomatoes and peppers
• Eggplant and artichokes
• Mushrooms

Fruits

Fruits provide vitamins, minerals, fiber and plant compounds. Aim for 2-3 servings daily. Good choices are:

• Apples, pears, berries and citrus fruits
• Bananas, peaches, nectarines and plums
• Melons
• Fresh figs and dates
• Dried fruits like apricots, prunes and raisins (in moderation due to high sugar content)

Whole Grains

Choose whole grain varieties of bread, cereal, pasta and rice. Examples include:

• 100% whole wheat bread and pasta
• Brown or wild rice
• Oatmeal
• Popcorn
• Quinoa
• Whole grain couscous

Legumes

Beans, peas, lentils and peanuts are excellent plant-based protein sources. They also provide fiber, minerals and antioxidants. Try to eat them at least 2-3 times per week. Good options are:

• Chickpeas
• Kidney beans
• Lentils
• Split peas
• Black beans
• Peanuts and peanut butter

Nuts and Seeds

Nuts and seeds provide healthy fats, plant protein, fiber and important nutrients. Aim for 1-2 servings daily. Some examples are:

• Almonds
• Walnuts
• Pistachios
• Pumpkin seeds
• Sunflower seeds
• Flaxseeds

Herbs and Spices

Herbs and spices add flavor to foods and dishes without adding calories. Some to use liberally include:

• Parsley
• Basil
• Oregano
• Thyme
• Rosemary
• Cinnamon
• Turmeric
• Garlic
• Pepper

Healthy Oils

Olive oil and avocado oil are the main fats used in the Mediterranean diet. Moderate amounts provide healthy unsaturated fats. Limit butter and trans fats.

Fish and Seafood

Aim for at least 2 servings of fish or seafood per week. This provides anti-inflammatory omega-3 fats. Select wild-caught varieties like salmon, cod, trout and tuna.

Poultry, Eggs and Dairy

Moderate amounts of poultry, eggs and dairy can be included. Choose low-fat options like:

• Skinless chicken and turkey
• Eggs
• Plain Greek yogurt
• Low-fat milk and cheese

Red Wine

If desired, red wine may be consumed in moderation with meals. Limit to 1 glass per day for women and 1-2 glasses for men.

Foods to Avoid or Limit on the Mediterranean Diet with Wegovy

Here are some foods to limit or avoid when pairing the Mediterranean diet with Wegovy:

Added Sugars

Foods high in added sugars like soda, candy, pastries, ice cream and desserts provide empty calories and should be minimized.

Refined Grains

Limit processed grains like white bread, crackers, cookies and cereals. Opt for 100% whole grain products instead.

Processed Foods

Avoid processed, packaged snacks like chips, pretzels, microwave meals and hot dogs. These are high in sodium, unhealthy fats and preservatives.

Red and Processed Meats

Limit intake of beef, pork and lamb. Also avoid processed deli meats due to high sodium content. Consume no more than a few times per month.

Fried Foods

Minimize deep-fried foods and fast food which tend to be high in trans and saturated fats. These can raise inflammation and heart disease risk.

Sweetened Beverages

Stay away from soft drinks, sweet teas, juices, flavored coffees and other sugar-sweetened drinks. Drink water instead.

Excessive Alcohol

Moderate your alcohol intake, limiting to 1 drink per day for women and 1-2 for men at most.

Sample Weekly Meal Plan

Here is an example of a weekly meal plan incorporating Mediterranean diet foods that complement Wegovy treatment:

Monday

• Breakfast

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.