Weight loss

Semaglutide Diet Plan: What to Eat and What to Avoid

Consuming foods that help regulate blood sugar levels is critical when taking Semaglutide.

Jack & Jill

Medically Reviewed By Mostafa Elhennawy MS, Pharm D

February 11, 2025

Semaglutide is the active ingredient of the brand-name medications Ozempic and Wegovy prescribed for treating type 2 diabetes and managing weight.

When taking Semaglutide, what you eat is an important part of your treatment plan. Adopting a balanced diet significantly impacts the effectiveness of Semaglutide and helps manage its side effects.

There are no dietary guidelines for Semaglutide. When used for weight loss, it is combined with a lower-calorie diet. If you’re using Semaglutide to manage type 2 diabetes, a diet should focus on regulating your blood sugar levels. Also, certain foods might make side effects symptoms worse.

This article will explain the necessary dietary changes to ensure your journey with Semaglutide goes as smoothly as possible.

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List of Foods to Eat While on Semaglutide

The best foods align with health goals and complement Semaglutide’s effects on the body. The following sections will outline the dietary changes you should make to maximize the benefits of Semaglutide.

Foods Supporting Appetite Suppression

Semaglutide generally affects appetite and blood sugar levels within a few weeks of starting treatment. Peptides, amino acids, and short-chain fatty acids naturally enhance the effects of Semaglutide.

Foods rich in these nutrients are:

Eggs
Avocado
Lean proteins (soy, lentils, quinoa, and other plant-based proteins; chicken or fish)
Cayenne pepper
Green tea
Nuts.

Foods Regulating Blood Sugar Levels

Consuming foods that help regulate blood sugar levels is critical when taking Semaglutide. These foods have a low glycemic index and help stabilize blood sugar levels. The body breaks them down gradually, providing a slower release of glucose.

Foods beneficial for blood sugar control include:

Whole grains (wheat, maize, corn, rye, barley, oats, rice, and quinoa in their natural, unprocessed state)
Legumes (beans, lentils, chickpeas, green peas, soybeans, broad beans)
Leafy greens (spinach, chard, kale, collard greens, mustard greens)
Lean proteins (plant proteins, chicken breast).

Foods Supporting GI (Gastrointestinal) Health

Semaglutide is a peptide that suppresses appetite and increases feelings of satiety by imitating the natural GLP-1 hormone released in the gut after a meal. It accomplishes this by slowing the stomach’s emptying.

Feeling fuller for longer can lead to bloating, nausea, heartburn, and general discomfort.

Foods containing prebiotic fibers and resistant starches might naturally alleviate these symptoms:

Cooked and cooled whole grains and potatoes
Yogurt
Kimchi
Pickles
Sauerkraut
Legumes
Lentils
Less-ripe bananas
Undercooked oats (such as overnight oats).
Ginger, crackers, toast, and foods containing water, such as soups, to relieve nausea.

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Foods to Avoid While Using Semaglutide

When taking Semaglutide, it is very important to avoid foods that can exacerbate side effects, disrupt blood sugar regulation, or are high in calories.

Foods that counteract the benefits of Semaglutide and make side effects more prominent are:

Fried foods
Processed foods
High-fat foods
Sugary foods
High-sodium foods.

In the following subsections, we will go into great detail about foods that you should avoid.

Fried and Processed Foods

The oil used for frying gets absorbed into the food, increasing the overall calorie consumption.

Processed foods contain unhealthy ingredients, such as preservatives, sweeteners, artificial colors, and flavors. The consumption of these foods is linked to an increased risk of obesity, coronary heart disease, and type 2 diabetes.

Fried foods to avoid while taking Semaglutide are:

Battered fish
Crisps
Some breakfast cereals
Onion rings
Spring rolls
French fries.

High-Fat Foods

High-fat foods combined with Semaglutide increase the likelihood of experiencing digestive side effects. Fatty foods to avoid while on Semaglutide include:

Full-fat dairy products like butter and cream
Greasy foods like pizza, burgers, and potato chips.

Sugary Foods

Avoiding foods high in sugar can prevent blood glucose spikes. Sugary foods to avoid while on Semaglutide include:

Sweets
Cakes
Biscuits
Fizzy drinks
Milkshakes.

High-Sodium Foods

Salty food increases the risk of cardiovascular diseases, gastric cancer, obesity, osteoporosis, and kidney disease. Semaglutide reduces sodium intake by a generalized reduction in food intake, but it doesn’t affect salt cravings.

Salty foods to avoid while taking Semaglutide include:

Canned soups
Fast food
Processed meats
Breads.

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What are Ozempic Ingredients?

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Ozempic vs. Wegovy: What is the Difference?

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What Does Mounjaro Look Like? How to Spot a Fake One

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Weight Loss Tips When on Semaglutide

Weight loss on Semaglutide needs discipline and patience. Here are tips to maximize results:

Set Goals: Define realistic goals to stay motivated.
Start Small: Make gradual changes like:
- Eat smaller, frequent meals
- Drink more water
- Limit alcohol
- Choose nutrient-dense foods
- Walk daily.
Eat More Produce: Fruits and vegetables are low in calories and rich in nutrients. Try grapefruit, kiwi, lettuce, cucumber, and blueberries.
Get Professional Help: Consult a dietitian or endocrinologist for personalized advice on diet, activity, and stress management.

These tips can enhance Semaglutide’s effectiveness for long-term weight loss.

Frequently Asked Questions

Can I Eat Rice on Semaglutide?

Yes, you can eat rice while taking Semaglutide, but you should watch your portion sizes. Brown or wild rice are good options for adding fiber and nutrients to your diet. Just keep an eye on the portion size, as rice can be high in calories.

How Many Calories Should I Eat on Semaglutide?

You should eat 1,000 and 1,800 calories per day on Semaglutide. However, the number of calories you should consume while taking Semaglutide depends on your age, gender, weight, level of activity, and personal health goals. It is best to consult with a healthcare provider or a registered dietitian to determine a specific target that meets your needs.

What Should I Not Mix with Semaglutide?

When taking Semaglutide, there are several things you should avoid mixing it with. It is best to avoid some high-dose vitamins, calcium and iron supplements, aspirin, medicines for appetite control, asthma, colds, cough, hay fever, sinus problems, and alcohol.

Key Takeaways

Nutrient-dense foods such as eggs, avocado, lean proteins, and nuts are advised to improve the effects of Semaglutide.
Low-glycemic foods, like leafy greens, legumes, and whole grains, regulate blood sugar.
Prebiotic fibers in foods like yogurt and kimchi help with digestion, making it essential to support gastrointestinal health.
To reduce side effects and increase effectiveness, avoid fried, processed, high-fat, sugary, and sodium-rich foods.
Incorporating lifestyle modifications can significantly improve weight loss with Semaglutide.