Do you have to follow a specific diet while taking GLP-1 weight loss medications like semaglutide?

Generally speaking, there are no dietary restrictions for semaglutide users. Semaglutide slows down digestion and reduces appetite, which means users eat less volume of food.¹ It is important to eat nutrient-dense foods so you can fuel your body properly while still losing weight.

Our registered dietitians have put together this guide for a semaglutide diet plan that will help you stay in a calorie deficit while still getting all the nutrients your body needs.

Foods to eat while taking semaglutide

When taking semaglutide, you should eat a balanced diet that includes lean protein, fiber, healthy fats and plenty of water.

Protein

Food high in protein helps mitigate muscle loss, support balanced blood sugar levels and stimulate natural GLP-1 production in the gut.² When you are in a caloric deficit, it is important to maintain enough protein intake to preserve muscle mass, increase your metabolic rate, maintain strength, improve insulin sensitivity and reduce the risk of osteoporosis.³

Dietitian-recommended sources of protein while taking semaglutide include:

• Dairy (Greek yogurt, cottage cheese, Kefir).

• Lean meats.

• Eggs.

• Fish and seafood.

• Tofu.

• Legumes.

• Beans.

• Protein shakes, bars and powders. (These are especially beneficial if you are experiencing loss of appetite.)

Healthy fats

Monounsaturated fats, sometimes referred to as healthy fats, help stimulate natural GLP-1 production in the gut,⁴ help the absorption of fat-soluble vitamins, support healthy cholesterol levels⁵ and are anti-inflammatory.⁶

Dietitian-recommended sources of healthy fats while taking semaglutide include:

• Seafood.

• Fish.

• Nuts and nut butters.

• Seeds (ground flaxseeds, chia seeds).

• Avocado and avocado oil.

• Olive oil.

Fiber

Fiber supports balanced blood sugar levels and healthy cholesterol levels. There are two types of fiber: insoluble fiber and soluble fiber. Insoluble fiber helps avoid constipation, a common side effect of semaglutide.⁷ Soluble fiber can help trigger the release of GLP-1 hormones and improve the biodiversity of the gut microbiota.⁸

Dietitian-recommended sources of insoluble fiber while taking semaglutide include:

• Whole bran or germ.

• Oat bran.

• Beans, lentils and legumes.

• Nuts and seeds.

• Whole-grain products.

• Brown rice.

• Fruits (apples, pears, kiwi, green bananas).

• Vegetables (leafy greens, green beans, potatoes with skin, cauliflower).

Dietitian-recommended sources of soluble fiber while taking semaglutide include:

• Barley.

• Oats.

• Rye.

• Wheat.

• Peas.

• Lentils.

• Fruits (apples, pears, grapefruit).

Water and electrolytes

Proper hydration is important while taking semaglutide because it reduces the risk of constipation.⁹ Dietitians recommend drinking 64 to 100 ounces of water or noncaffeinated, nonalcoholic beverages.

Drinking enough water is important, but to maintain balance, you must also have enough electrolytes. Electrolytes perform critical functions in the body, including:¹⁰

• Balance the amount of water in your body.

• Balance your body's acid/base (pH) level.

• Move nutrients into your cells.

• Move waste out of your cells.

• Support your muscle and nerve functions.

• Keep your heart rate and rhythm steady.

• Keep your blood pressure stable.

• Keep your bones and teeth healthy.

Dietitian-approved electrolyte products include sugar-free Liquid IV and SoWell electrolytes. You can also get electrolytes from your diet with some of the following foods and drinks:¹¹

• Coconut water.

• Pickles.

• Bananas.

• Avocados.

• Sweet potatoes.

• Spinach.

• Beans and lentils.

• Pistachios.

• Oranges.

• Yogurt.

• Strawberries.

• Bone broth.

• Watermelon.

Foods to avoid while taking semaglutide

Some foods can increase the side effects of semaglutide or impede your weight loss progress. Dietitians recommend limiting or avoiding certain foods and drinks while taking semaglutide.

Alcohol

Alcohol provides little to no nutritional value and could have the following complications if combined with semaglutide:¹²

• Consuming empty calories could inhibit weight loss.

• Alcohol is a diuretic, which can increase the risk of dehydration and constipation.

• Alcohol can make gastrointestinal side effects, like nausea, worse.

• Alcohol may increase the risk of hypoglycemia, or low blood sugar.

Added sugars

Added sugars can cause negative effects on the body and impede weight loss in the following ways:¹³

• Spikes blood sugar and makes it harder to stabilize blood glucose levels.

• Adds empty calories.

• Increases inflammation in the body.

Refined carbohydrates

Similar to added sugars, refined carbohydrates should be limited while taking semaglutide because of the following reasons:¹⁴

• Raises blood sugar quickly and makes it hard to stabilize blood sugar.

• Inhibits weight loss by adding empty calories.

• Negatively affects the gut microbiome.

Fried or fatty foods

Foods high in fat are tough for the body to digest. This can lead to an increase in digestive discomfort and nausea.¹⁵

Coffee

Coffee can cause issues for some people taking semaglutide. Most people will tolerate coffee in moderation (around one to two cups a day), but there are some things to consider.¹⁶

• Coffee is acidic and caffeinated, aggravating the digestive tract, causing nausea or indigestion.

• The caffeine in coffee is a diuretic and could contribute to dehydration.

• Sugary coffee drinks can cause blood sugar spikes and add empty calories.

What should I do if I experience heartburn or acid reflux on semaglutide?

Semaglutide slows gastric emptying, which can lead to heartburn or acid reflux. To minimize or avoid heartburn, try some of these dietitians' recommended tips:

• Identify and avoid foods that trigger symptoms. Common triggers include spicy foods, fatty foods, fried foods, citrus fruits, tomatoes, chocolate, caffeine, alcohol and carbonated beverages.

• Consume smaller, more frequent meals throughout the day.

• Avoid lying down for two to three hours after eating. You can also try elevating the head of the bed.

• Try taking semaglutide following a meal to reduce the risk of digestive discomfort.

• Stay hydrated by consuming plenty of water.

• Avoid tight clothing around the waist to lessen the pressure on the stomach.

• If symptoms persist, reach out to your healthcare provider for further recommendations.

Should I take semaglutide on an empty stomach?

Semaglutide can be taken either on an empty stomach or following a meal, depending on the individual. It may cause gastrointestinal side effects, such as nausea or indigestion, so taking it following a meal may help reduce these side effects. The key is to maintain a consistent schedule that fits your routine and adjust based on your comfort. If you have concerns or experience significant side effects, consult your health care provider.

Should I feel hungry while taking semaglutide?

Normally, semaglutide reduces hunger and increases feelings of fullness, making it easier to control your appetite. This occurs because semaglutide delays emptying of the stomach. While semaglutide can effectively reduce hunger and increase feelings of fullness, it’s still important to experience some natural hunger signals.

Proper nutrient intake is essential to prevent deficiencies, maintain muscle mass and develop healthy, sustainable eating habits. If your appetite is consistently very low, it's a good idea to speak with your healthcare provider or a registered dietitian, as a dose adjustment or dietary support may be needed to ensure you are meeting your nutritional needs.

However, there may be a few possible reasons as to why you feel hungry:

• Hunger may still be present during the first couple weeks of treatment as your body adjusts to the medication.

• Dosage of the medication. Over time, the appetite-suppressing effects of semaglutide may diminish as your body adjusts to the current dosage. Some individuals may require a higher dosage to maintain the same level of appetite control. It's important to consult with your healthcare provider to determine the most effective treatment plan for your needs.

Nutrient quality and caloric intake play a key role in regulating hunger levels. A balanced, nutrient-dense diet that includes protein, healthy fats and fiber will help keep you full. On the other hand, a diet high in simple carbohydrates or refined sugars can result in increased hunger levels.

Semaglutide sample seven-day meal plan

Following a balanced, nutrient-dense diet that includes protein, healthy fats and fiber can help you optimize the benefits of semaglutide, supporting weight management and blood sugar control.

The meal plan provided is a general example for someone taking semaglutide. However, since nutritional needs vary greatly from person to person, it’s important to consult with a registered dietitian for personalized guidance tailored to your specific health goals and dietary preferences.

How RedBox Rx can help

RedBox Rx partners with Hy-Vee registered dietitians to provide nutrition counseling for our weight management patients.

Our dietitians are your nutrition experts while taking GLP-1s. Combining their nutrition expertise and unique knowledge of available products, Hy-Vee dietitians will provide the most individualized plan for you to succeed on your wellness journey. By scheduling this complimentary information session, you will meet a dietitian and learn about the services offered to help determine what package is the perfect fit for you to start your wellness journey.

RedBox Rx provides convenient, affordable nutrition counseling, telehealth services and prescription treatments for weight loss.