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What diet works best with Wegovy?

Robbie Puddick
Written by

Robbie Puddick

Medically reviewed by

Fiona Moncrieff

5 min read
Last updated June 2024
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Jump to: The best Wegovy foods | How many calories do I need to eat on Wegovy? | How quickly will I see results with Wegovy? | How much weight do people typically lose with Wegovy? | How long can you stay on semaglutide for weight loss?>

A balanced diet that includes whole foods and minimises the intake of ultra-processed foods is recommended for optimal results with Wegovy.

However, there’s no research comparing different diets to one another alongside Wegovy. So, it’s unclear whether a diet (low-carb or low-fat, for example) would be best to eat whilst on Wegovy.

If you’re looking for support with healthy eating, changing your habits, and maximising your weight loss in a healthy way while taking Wegovy, then Second Nature’s Wegovy weight-loss programme might be relevant for you.

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The best foods to eat on Wegovy

On Wegovy, we recommend adding the following foods to your diet:

  • High-quality protein sources: Fish, meat, eggs, tofu, tempeh, yoghurt, cheese, and seafood.
  • Fat from whole foods: Meat, fish, eggs, dairy products (rich in calcium), nuts, seeds, avocado, and extra virgin olive oil.
  • High-fibre complex carbohydrates: Whole grains like quinoa and brown rice, sweet potato, white potatoes, pumpkin, legumes like lentils, chickpeas, beans, and butternut squash.
  • Fruits and vegetables: Take your pick; variety is key.

On Wegovy, we recommend limiting the consumption of these foods:

  • Ultra-processed foods: Most boxed cereals, supermarket bread and pastries, fast food, microwave meals, oven pizza, crisps, biscuits, fizzy drinks, and supermarket sandwiches.
  • Added sugar
  • Refined carbohydrates: White pasta, white rice, and oats that aren’t steel cut
    Refined vegetable oils like sunflower

Infographic of a balanced plate - 1/4 protein, 1/4 carobhydrate, 1/2 non-starchy vegetables

You can watch our video below or read our complete guide for a detailed review of a balanced diet here.

How many calories do I need to eat on Wegovy?

There’s no set calorie target whilst taking Wegovy, but you’ll likely be eating 1200-2000 calories per day whilst on Wegovy due to the impact of the medication on lowering appetite.

Wegovy interacts with the brain to lower appetite and reduce hunger, helping you eat fewer calories.

Additionally, you may find it challenging to overeat as this can cause more severe GI-related symptoms such as bloating, cramping, and even vomiting.

Wegovy can lead to GI-related side effects due to its impact on the gut. It slows gastric emptying (how quickly food leaves the stomach) and causes gut distension (an enlargement of the gut).

The symptoms related to these effects on the gut can be worsened by overeating whilst on Wegovy, leading you to lower your food intake naturally.

How quickly will I see results with Wegovy?

According to randomised controlled trials, you start losing weight almost immediately after taking Wegovy (semaglutide). Patients on semaglutide lose an average of around 5% of body weight after one month and 8% after two months.

Semaglutide reduces appetite and hunger, helping you eat fewer calories; this effect is almost immediate. However, you might notice the effect of lower hunger wearing off after 4-5 days post-injection in the first month of taking Wegovy.

It can take 4-5 weeks for Wegovy to reach a level in the body we call a steady state. A steady state is when the drug’s levels in the body remain consistent rather than spiking and falling.

Interestingly, this initial weight loss is no different to other weight loss treatments or the impact of diet interventions on weight loss. The real effect of semaglutide is seen beyond three months.

Semaglutide is a long-acting medication that’s started at a lower dose to reduce the number and severity of side effects as it’s built up to a higher maintenance dose.

How much weight do people typically lose with Wegovy?

Research has shown that semaglutide (semaglutide 2.4 mg) can lead to a weight loss of around 16% of your body weight, or 16-17kg, after 68 weeks.

Most of this weight loss occurs in the first 32 weeks (9 months) and plateaus, as the body adapts to the medication and patients find a sustainable way of eating.

How long can you stay on semaglutide for weight loss?

In the UK, NICE guidelines restrict semaglutide (Wegovy) for weight loss to a maximum of two years. However, this is only for people being prescribed Wegovy through the NHS.

If you’re getting Wegovy privately, like through Second Nature’s Wegovy weight-loss programme, then you can stay on Wegovy for as long as is necessary.

Wegovy isn’t a magic pill

Weight-loss injections are designed as additional tools for weight management interventions and shouldn’t be considered lifelong medications.

Instead, they should be used to help you kickstart your weight loss and healthy journey while you commit to living a healthier lifestyle.

Consider the use of antidepressants for people living with depression. They’re not designed to cure the condition. Instead, they’re designed to allow room for therapy to treat the condition’s underlying cause.

Wegovy and other weight loss injections, like Mounjaro, are similar. They can allow you to make lifestyle changes to support long-term weight loss maintenance.

Wegovy can help silence food-related thoughts and also give you a boost of confidence with more immediate weight-loss results.

This helps to buy you the time and headspace to understand why your body may have struggled to lose weight previously, and to build new long-term healthy habits.

The core focus of our medication programmes is to calm down the feeling of food noise, lower your cravings, and allow you to build healthier habits to keep the weight off for good.

The ultimate goal is to make losing weight feel second nature.

Second Nature’s medication-supported programmes

Second Nature has two medication-supported programmes: a Wegovy weight-loss programme and a Mounjaro weight-loss programme.

If you’ve made the decision to try Wegovy or Mounjaro (assuming you’re eligible), why should you choose Second Nature over other medication providers?

For peace of mind.

Second Nature has worked with the NHS for over 6 years providing weight-loss programmes across the UK.

Whilst our Wegovy and Mounjaro weight-loss programmes are private and not currently used by the NHS, we’ve built the programmes with a focus on scientific evidence, patient safety, and data security.

We hope that our 6+ years of working with the NHS and building a track record of effective weight-loss results will give you peace of mind to give us a try.

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