Semaglutide or GLP-1 medications—like Ozempic and Wegovy—are all the rage in the weight loss community these days.
Not only are people all over social media touting the weight loss benefits, but prescriptions for diabetes drugs and similar obesity medication may be up as much as 300 per cent over the last few years, according to one report.
Because the medication can make you feel fuller faster, you’ll likely eat smaller portions, which means you want to maximise your nutritional value. That’s why many experts recommend eating a well-balanced diet for the best results.
But what exactly does that mean? There are general guidelines for eating while on Ozempic or other semaglutide medications, but no one-size-fits-all answer.
We spoke with registered dietitian and MyFitnessPal Scientific Advisor Maya Feller, MS, RD, CDN, who shared some of the foods that may be most helpful.
1. Bone broth
Bone broth serves as both a protein source and a hydration source. Dr Feller recommends drinking 8 ounces a day as part of your daily liquid intake.
Because bone broth contains electrolytes like sodium, potassium, and magnesium, it may help keep you hydrated better than plain water, one study shows.
2. Dates
“I really believe people who enjoy sweets should have them, in a mindful and intentional way, if they want to,” Feller says. “It makes us all happier.”
To satisfy that sugary craving, she recommends dates. They’re a good source of fibre and may not spike your blood sugar as much as other dried fruits when consumed in moderation.
One thing to note: if you’re dealing with early satiety, Feller advises limiting how many dates you’re snacking on at a time. “Protein is critical,” she explains, “so don’t fill up on dates and miss out on that important macronutrient.”
3. Tofu
Protein is an essential macronutrient for everyone, including those who are on semaglutide. Dr Feller is a big fan of plant protein in particular, pointing out that most Americans aren’t eating nearly enough plants on a day-to-day basis.
She likes tofu as a healthy plant-based protein source. According to the USDA, a half-cup serving of tofu has about 22 grams of protein.
Along with all of the benefits of protein—like better bone health and appetite regulation—there is growing evidence that tofu consumption in place of animal proteins has cardiovascular benefits such as improving cholesterol levels and reducing the risk of heart disease.
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4. Seafood
Not only is seafood another good source of lean protein, but it also contains polyunsaturated fatty acids (PUFAs). Studies have shown these PUFAs to have anti-inflammatory properties, which can help prevent health conditions like arthritis and cardiovascular disease, as well as improvements in blood pressure.
As for what specific seafood is best? Dr Feller says whatever is accessible and affordable will do, whether that’s shrimp, salmon, or any other kind of fish. The key is to choose seafood that is as close to its unadulterated form as possible, with minimal added sugar, salt, or fat.
5. Summer Squash and cucumbers.
Staying hydrated while on semaglutide medications is important. And while drinking water is an easy way to do that, you can also rehydrate by eating certain foods.
Dr Feller suggests adding more vegetables with a high water content—like cucumbers and zucchini—into your diet. Not only will these provide you with more fluid to help with digestion, but they also have some nutritional value. Win-win.
6. Cruciferous vegetables
Dr Feller likes cruciferous veggies like cabbage, broccoli, cauliflower, or Brussels sprouts primarily for the gut health benefits. They contain certain compounds that can promote the growth of healthy gut bacteria and contribute to a healthy microbiome. Some research has shown this may reduce the risk of certain types of cancer, too.
They’re also high in fibre, which can help improve digestion and keep you regular. This is especially important when you’re taking Ozempic, which slows your digestive system and increases how long it takes food and waste to exit your body.
Originally published April 23, 2024
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