Newer weight loss medications such as Ozempic, Wegovy, Mounjaro, and Zepbound work by significantly reducing your appetite and delaying stomach emptying. But you should still eat while taking these medications.
You need enough calories to fuel your day and prevent nutrient deficiencies. It is important to choose the right foods to make losing weight with medication a healthier process.
The best approach is to stick to foods rich in certain nutrients, says Bonnie Newlin, RDN, of Annapolis, Maryland. “When using GLP-1 or GIP agonist [the drug classes these medications belong to]“I recommend you prioritize protein and fiber,” he says. “Protein plays a crucial role in maintaining muscle mass, while fiber provides essential nutrients and supports gut health.”
On the other hand, some foods are not great choices for these medications. Newlin says some foods can be harder to digest, increase the risk of nausea and diarrhea, and even hinder weight loss.
Here’s a look at the things that deserve the most prominent place on your plate when you’re on a prescription weight-loss medication and the things that should be kept to a minimum.
#1 Best: Skinless Chicken Breasts
Removing the skin from a chicken breast leaves little fat and plenty of high-quality protein (27.3 grams per 3-ounce breast, according to the U.S. Department of Agriculture). All that protein is a good thing when you use Ozempic, Mounjaro or similar medications. “Muscle loss is also common when you lose weight rapidly with these medications,” says Melissa Mitri, RDN, who practices in New York City. “Prioritizing lean proteins can prevent this.”
2. Worst: Desserts
Desserts are not a nutritious choice any But you’ll want to avoid them, especially when taking new weight loss medications. “Desserts are high in sugar, which can spike your blood sugar and lead to low blood sugar and hypoglycemia,” says Mitri. This is especially problematic because many weight-loss medications initially lower your blood sugar. The name of the game is balance, not deprivation. Try making cookies, ice cream, cakes, candies, and other desserts as occasional treats.
3. Best: Fish and Seafood
Stay on the lean protein train with low-fat fish and seafood options like tilapia, halibut, oysters, crab, mahi-mahi and shrimp. Newlin says high-protein foods like these can not only protect your muscle tissue but also prevent overeating.
4. Worst: Fried Foods
Fried foods like french fries, fried chicken, and onion rings are notorious for their high fat content. That’s why they’re some of the worst offenders when using semaglutide (the generic name for Ozempic and Wegovy) or tirzepatide (Mounjaro and Zepbound), Newlin says. Fatty oils can harm your GI tract, increasing the risk of stomach pain, nausea and diarrhea that may be associated with new weight-loss medications, he says.
For example, studies have found that fried foods cause inflammation in the gut. Harvard Health also reports that fatty acids in fried foods can trigger excess fluid secretion (aka diarrhea) if they break down in the colon. Meanwhile, because fatty foods are high in calories, Newlin says eating them may slow your weight loss process.
5. Best: Soy Foods
Soy foods like tofu and edamame pack a double whammy of protein and fiber in a low-fat package. (If you’re trying to adopt a more plant-based diet, these are also great choices.) Try stir-frying tofu by sautéing soy chunks in a small amount of oil with non-starchy vegetables and brown rice. Or use soy milk in a smoothie or on cereal. Each cup provides 8 grams (g) of protein; this is the same amount as one cup of 2 percent cow’s milk, according to the U.S. Department of Agriculture (USDA).
6. Best: Broccoli
“Non-starchy vegetables, such as broccoli, are nutrient-dense and contribute to weight loss and gut health,” says Newlin. (For reference, chopped, uncooked broccoli contains 2.4 g fiber, 42.8 milligrams per cup) [mg] Calcium and 288 mg of potassium, the USDA notes.) Be aware that broccoli may worsen physical effects, such as bloating or gas, associated with weight-loss medications for some people. It contains raffinose, a carbohydrate that breaks down in the lower GI tract and releases gas.
7. Worst: Sugary Drinks
Like sweet foods, sweet drinks can raise or lower your blood sugar; It is not a desirable experience when taking blood sugar-lowering medications such as Ozempic, Wegovy, or Rybelsus. According to research, these drinks are associated not only with weight loss but also with weight gain. Avoid sugary drinks such as sodas, fruit juices with added sugar, and energy drinks. Instead, Mitri encourages hydration with water whenever possible.
8. Best: Leafy Greens
If you have a decreased appetite while taking semaglutide or tirzepatide, consider leafy greens such as spinach and kale. With 7 calories per cup, they are light foods that will not overload your digestive system. And because they contain almost no fat, they are unlikely to worsen GI symptoms. (Like broccoli, kale is a cruciferous vegetable that contains raffinose, so it may cause some gas or bloating.)
9. Worst: Red Meat
Red meat may be high in protein, but Mitri says it’s another option to avoid because its fat content can cause digestive upset. If you choose red meat, opt for leaner cuts such as round eye, sirloin tip or top sirloin.
10. Best: Pepper
There’s more to the non-starchy vegetable story than cruciferous choices. Peppers are another great option when using weight loss medications. With a high water content of 92 percent, it helps you stay hydrated when side effects like vomiting and diarrhea deplete your fluids. They also provide important nutrients such as fiber, vitamin C and potassium. Throw them in a casserole, add them to a soup, or cut some up for a crunchy stand-alone snack.