What to Eat and Avoid
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Newer weight loss drugs like Ozempic, Wegovy, Mounjaro, and Zepbound work by dramatically decreasing your appetite and delaying stomach emptying. But when you’re taking these meds, you still gotta eat.
You need enough calories to fuel your day and prevent nutrient deficiencies. And it’s important to choose the right foods to make medicated weight loss a healthier process.
Bonnie Newlin, RDN, of Annapolis, Maryland, says leaning into foods rich in specific nutrients is the best approach. “While using a GLP-1 or GIP agonist [the drug classes these medications belong to], I recommend prioritizing protein and fiber,” she says. “Protein plays a crucial role in maintaining muscle mass, while fiber provides essential nutrients and promotes gut health.”
On the flip side, certain foods aren’t great choices for these drugs. Some foods can be harder to digest, increasing the risk of nausea and diarrhea, Newlin says, or could even impede weight loss.
Here’s what deserves prime real estate on your plate when you’re on a prescription weight loss drug — and what should be kept to a minimum.
1. Best: Skinless Chicken Breast
Removing the skin from a chicken breast leaves it with little fat and plenty of high-quality protein (27.3 grams per 3-ounce breast, per the U.S. Department of Agriculture). All that protein is a good thing when you’re on Ozempic, Mounjaro, or similar meds. “It is common to lose muscle as you lose weight quickly on these medications,” says Melissa Mitri, RDN, who practices in New York City. “Prioritizing lean proteins can prevent this.”
2. Worst: Sweets
Sweets aren’t a nutritious choice at any time, but you’ll especially want to avoid them while taking newer weight loss drugs. “Sweets are high in sugar, which can raise your blood sugar and lead to blood sugar crashes and hypoglycemia,” Mitri says. This is particularly problematic because many weight loss medications lower your blood sugar to begin with. Balance, not deprivation, is the name of the game. Try making cookies, ice cream, cake, candy, and other sweets a once-in-a-while treat.
3. Best: Fish and Seafood
Stay on the lean protein train with low-fat fish and seafood choices like tilapia, halibut, oysters, crab, mahi-mahi, and shrimp. Newlin says high-protein foods like these not only preserve your muscle tissue, they may curb overeating, too.
4. Worst: Fried Foods
Fried foods like french fries, fried chicken, and onion rings are notorious for their high fat content. Newlin says this is why they’re some of the worst offenders while on semaglutide (the generic name for Ozempic and Wegovy) or tirzepatide (Mounjaro and Zepbound). Their greasy fat can wreak havoc on your GI system, increasing the risk of stomach pain, nausea, and diarrhea, which can be associated with the new weight loss drugs, she says.
Research, for example, has found that fried foods create inflammation in the gut. Harvard Health also reports that when the fatty acids from fried foods are broken down in the colon, they can trigger excess fluid release (aka diarrhea). Meanwhile, since fatty foods are high in calories, Newlin says eating them can slow your progress with weight loss.
5. Best: Soy Foods
Soy foods like tofu and edamame provide the double whammy of protein and fiber in a low-fat package. (They’re also great choices if you’re trying to adopt a more plant-based eating style.) Try a tofu stir-fry with nonstarchy vegetables and brown rice, sautéing the soy chunks in a small amount of oil. Or use soy milk in a smoothie or on cereal. Each cup provides 8 grams (g) of protein — the same amount as a cup of 2 percent cow’s milk, per the U.S. Department of Agriculture (USDA).
6. Best: Broccoli
“Nonstarchy vegetables like broccoli are nutrient-dense and contribute to weight loss and gut health,” says Newlin. (For reference, per cup, chopped, uncooked broccoli contains 2.4 g of fiber, 42.8 milligram [mg] of calcium, and 288 mg of potassium, the USDA notes.) Just be aware that, for some people, broccoli can exacerbate the physical effects associated with weight loss medications, such as bloating or flatulence. It contains raffinose, a carbohydrate that breaks down in the lower GI tract, releasing gas.
7. Worst: Sugary Drinks
Like sweet foods, sweet drinks can spike and drop your blood sugar — not a desirable experience while taking blood-sugar-lowering drugs like Ozempic, Wegovy, or Rybelsus. These drinks are also associated with weight gain, not weight loss, according to research. Steer clear of sugary beverages such as sodas, juices with added sugar, and energy drinks. Instead, Mitri encourages hydrating with water whenever possible.
8. Best: Leafy Greens
If your appetite is low while on semaglutide or tirzepatide, consider leafy greens like spinach and kale. At 7 calories per cup, they’re light foods that won’t overload your digestive tract. And since they contain almost no fat, they’re unlikely to aggravate GI symptoms. (Like broccoli, kale is a cruciferous veggie 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 choice to avoid, as its fat content can cause digestive disruption. If you do choose red meat, seek out leaner cuts like eye of round, sirloin tip, or top sirloin.
10. Best: Bell Peppers
There’s more to the nonstarchy veggie story than cruciferous choices. Bell peppers are another excellent option while on weight loss meds. With their high water content of 92 percent, they help keep you hydrated if side effects like vomiting and diarrhea have depleted your fluids. They also provide important nutrients like fiber, vitamin C, and potassium. Pop them into a casserole, include them in a soup, or cut some up for crisp solo snacking.
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