semaglutide diet plan

Semaglutide Diet Plan Guide: What to Have and Not to Have

That being overweight is bad for your health is no longer in doubt. So, if you have excess body weight, you need to find an effective way to shed it off and keep it away for good. One of the most popular ways to lose excess body weight is a semaglutide medication.

If you’re hearing about the Semaglutide diet for the first time, this article offers you a semaglutide diet plan guide to help you know what to eat and not to eat.

What Is Semaglutide?


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Semaglutide is a classification of injectable medications commonly referred to as glucagon-like peptide-1 receptor agonists. It’s also known as the GLP-1 hormone, which is produced in your gut when you eat.

GLP-1 plays a critical role in prompting your body to release more insulin, thus reducing the sugar in your blood (glucose). This is why medical professionals have been using semaglutide injections to treat patients with type 2 diabetes.

This injection interacts with other parts of your brain that suppress appetite, making you feel full. Therefore, when you use it together with the right diet and workout plan, it can help you lose weight quickly. Furthermore, it helps to reduce the risk of cancer, diabetes, and heart disease, especially in patients struggling with excess body weight.

What to Eat on Semaglutide?

Losing excess body weight isn’t a walk in the park. It involves making significant lifestyle changes and being disciplined. The desire to lose weight quickly has led some people to engage in unorthodox weight-loss activities that jeopardize their health.

That’s why you need to know how your semaglutide medication will impact your health and help you shed off the excess pounds of fat you want to lose. For instance, you need to know what to include in your diet and what to avoid when you’re on semaglutide medication.

Here are the foods to include in your semaglutide diet plan.

1. Lean Protein

Lean Protein

Protein helps reduce spikes in blood sugar after a meal. It also promotes the feeling of fullness, preventing you from overeating. Therefore, ensure that each meal has enough lean proteins – 10 – 35 percent of your total calorie intake every day.

Ensure that at least a quarter of your meal is made up of protein. Some of the best types of lean protein foods include skinless chicken breasts, lean beef, plant proteins, and white fish. These foods will help you attain your protein needs and keep your stomach feeling fuller for a long time to prevent you from overeating.

Furthermore, these proteins have less saturated fat and fewer calories thereby allowing your body to burn more fat and lose excess weight quickly.

2. Fruits and Vegetables

Fruits and Vegetables

Unlike refined carbs and added sugars, natural fruits and vegetables have fewer calories and will enable your body to burn more fat for faster weight loss. Furthermore, they’ll give you more vitamins, fiber, and essential minerals that your body needs.

The extra fiber provided by fruits and vegetables will keep your gut feeling full for a long time thus preventing you from overeating. It’ll also help to slow down the breakdown of carbohydrates to reduce the amount of sugar in your blood.

These foods will also promote satiety and lower your appetite to allow your body to use up all the available calories before your next meal. Half of your plate should be vegetables. Fruits should also take a significant portion of your meal.

When you’re choosing fruits and vegetables for your semaglutide diet plan, go for the ones with low glycemic index like grapefruits, berries, lentils, greens, and chickpeas.

3. Complex Carbs

Complex Carbs

Although carbohydrates have more calories than proteins and vitamins, they provide your body with enough energy to perform your daily chores. However, your semaglutide diet should have complex carbs like whole wheat pasta, quinoa, brown rice, etc.

These carbs are digested and absorbed into your bloodstream slowly due to the large amounts of fiber in them. Refined carbs, on the other hand, are digested and absorbed quickly, adding more sugar to your blood.

Complex carbs will keep your stomach feeling full for a long time, preventing you from overeating. A quarter of your plate should have complex carbs. This will undoubtedly maximize the results of your semaglutide diet.

4. Seeds and Nuts

Seeds and Nuts

Although excess fat in your body is dangerous, your body still needs healthy fats to enable your cells to perform their functions more effectively and give your body energy. Therefore, make sure your semaglutide diet plan includes several sources of healthy fats.

These fats come from simple foods like nuts and seeds. You can include them in your diet as snacks or as part of your main meals. Some of the main sources of healthy fats include pumpkin seeds, walnuts, hemp seeds, macadamia, cashew nuts, etc.

These foods are also rich in essential minerals such as magnesium and zinc that will boost your immunity and energy levels. They also have fiber that will keep you feeling full for a long time.

5. Fluid


The semaglutide medication requires you to stay fully hydrated. As you increase fiber in your diet to slow down your body’s rate of digesting and absorbing sugar, your large intestines will draw more water from the food, resulting in dry solid waste.

It’s very difficult and uncomfortable to pass dry, solid waste. That’s why you have to drink enough water every day, especially when you’re on semaglutide. This will prevent constipation. You should drink at least 30 ml of water/fluids for every kilogram of your body weight.

What Not to Eat on Semagludite

Apart from knowing what to include in your semaglutide diet, you also need to be aware of the foods to avoid. Fortunately, there are no specific foods that should be avoided completely when you’re using this weight loss method.

Nevertheless, there are those that you should consume in moderation for better results. Furthermore, some foods are likely to worsen the side effects of semaglutide medication like bloating and abdominal cramping. Others like saturated fat will make it harder for you to lose weight.

Here are some of the foods to avoid when you’re trying to lose weight through a semaglutide diet.

1. Sugary Foods

Sugary Foods

When you’re on a semaglutide medication, avoid anything that might cause your blood sugar to spike. So, minimize or eliminate sugary foods from your diet. These foods include candies, baked foods, sodas, and other drinks with added sugars.

These foods will make it very difficult for your body to burn enough fats to enable you to lose weight. Sugar is also highly addictive, which might cause you to overeat. So, if you want to see the results of your semaglutide diet plan, remove sugary items from it.

2. High Glycemic Foods


Although fruits and vegetables have natural sugars, some have a higher glycemic index than others. The higher the glycemic index, the higher the risk of spiking your blood sugar.

Fruits such as bananas, watermelons, mangoes, and pineapples have a high glycemic index. Limit their intake if you want quick weight loss results. Also, avoid or limit your intake of high-glycemic vegetables like sweet corn and starchy potatoes.

Avoiding these foods when you’re on a semaglutide diet plan will minimize the side effects of the diet, including uncomfortable gastrointestinal symptoms.

3. Fried and Processed Foods


Processed foods like pasta, cereals, and bread have unsaturated fats that are likely to cause your blood sugar to shoot up. They also contain excess sodium that causes fluid retention and increased blood pressure.

Highly processed foods are very inflammatory to your gut and have a high glycemic index which makes it difficult to keep the levels of your blood sugar normal. Foods with excess saturated fat will worsen your diabetes symptoms.

You should also limit your consumption of fried foods like French fries, battered burgers, and fried chicken because they’re highly inflammatory and contain trans fat. They’ll cause serious digestive issues like bloating, cramps, and indigestion.

Substitute your fried foods for grilled alternatives to reduce the number of calories, salt, and fat you consume.

4. Carbonated Drinks, Sodas, and Alcohol


Avoid carbonated drinks, sodas, and alcohol when you’re on a semaglutide diet plan because they’re high in calories and processed sugar which will cause your blood sugar levels to spike.

The carbon dioxide in these drinks will worsen the side effects of semaglutide injections such as bloating. They can also cause dehydration and lack of sleep, making it difficult to lose weight.

Example of a Semaglutide Diet Plan


Your semaglutide diet plan should include low-calorie foods with lean protein, low-glycemic fruits, and vegetables taking the largest portion of every meal. Here is a sample of a perfect semaglutide diet plan.


• 1 Cup of Greek yogurt
• 1/3 Cup of blueberries
• 5-7 Almonds
• ¼ Cup of natural honey


• 1 Carrot
• 2 Spring onions
• 80 Grams of red cabbage
• 1 Courgette
• 5 Green olives
• 1 Handful of basil leaves
• 1 Large low-calorie tortilla


• 1 Large Sausage
• 1 Chopped zucchini, 1 onion, and 1 bell pepper
• Vegetables


• Protein bars
• Cherry tomatoes
• Sugar-free cookies
• Fruits
• Boiled eggs

Semaglutide Diet Tips

Diet Tips

As noted above, a semaglutide injection will control your blood sugar levels and regulate your appetite to prevent you from overeating. Ultimately, it’ll help you lose excess body weight faster. But you have to combine it with a proper diet plan.

Here are tips on how to prepare your semaglutide diet plan:

• Include lean protein like skinless chicken, white fish, and plant protein
• Add enough low-glycemic fruits and vegetables
• Add complex carbs like whole rice, whole grain, and whole wheat pasta
• Stay hydrated
• Avoid fried or highly processed foods
• Take small but frequent meals

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