Semaglutide and other GLP-1 medications reduce appetite, slow digestion, and regulate metabolism enabling successful results in many who’ve struggled with their weight for years—sometimes decades. While no foods are officially prohibited from consumption while taking Semaglutide, what you eat can minimize side effects and accelerate results. A personalized approach is the best approach, so consider investing in a tailored Semaglutide diet plan.
Do You Really Need to Adjust Your Diet When Taking Semaglutide?
Technically, no—but you should make at least a few dietary changes. Many of our patients continue to eat as they always have and experience meaningful weight loss. But since you’re likely to eat less, you need to be more mindful that you’re providing your body with an appropriate balance of fat, protein, carbs, vitamins, and minerals.
If you continue to eat a diet high in processed foods, you’re at a greater risk for nutrient deficiencies. You may also struggle more with digestive side effects and increased muscle wasting.
Weight Loss Serves As Motivation
Once you begin to see and feel results, you may be motivated to make healthy dietary and lifestyle changes. From increased physical activity to eating a balanced diet that includes low sugar intake, complex carbohydrates, and a diverse range of lean proteins.
While no foods are specifically restricted while taking Semaglutide, alcohol intake should be kept to a minimum to reduce the risk of hypoglycemia. If you have type 2 diabetes or any other health conditions, follow your physician-suggested Semaglutide diet plan.
Experiencing Gas, Acid Reflux, or Burping on Semaglutide?
Nausea is the gastrointestinal side effect we hear of most when taking GLP-1 medications, but you may experience other digestive side effects. This includes gas, acid reflux, and burping. These side effects often subside as your body adjusts to your new medication. In the meantime, you can make a few nutritional changes to minimize your symptoms.
- Gas: Gas is a less common side effect. Your risk increases as your dose rises. Adjusting your diet to include adequate fiber intake and choosing whole foods, low-carb vegetables, low-glycemic fruits, and gas-reducing foods may help.
- Acid reflux: Acid reflux will typically subside in the first 4 weeks or so, or after your dose transitions from .25 mg per week to .50 mg per week. In the meantime, eliminate spicy, greasy, and high-fat foods. Also reduce your consumption of carbonated beverages, including soda and sparkling water.
- Burping: Burping will typically subside in the first 4 weeks or so, or after your dose transitions from .25 mg per week to .50 mg per week. You can minimize burping by slowing down when you eat. The faster you eat, the more air you swallow, which contributes to burping.
Increasing Fiber and Legumes May Temporarily Increase Gas
As you add more fiber to your diet or legumes as a lean protein source, you may experience a short-term increase in gas and bloating. As your gut bacteria rebuild in response to your new fiber sources, gas is likely to subside. For most, this occurs between 3 and 4 weeks. Minimize intake of legumes to 1/2 cup per serving (or less) as your body adjusts to your transition to increased whole foods.
Staying Hydrated May Minimize Your Gastrointestinal Symptoms
Proper hydration is an important aspect of your Semaglutide diet plan. Aim to drink approximately half of your body weight in water or unsweetened herbal tea per day. Your daily hydration can also include low-sodium bone broth and 1 serving of black coffee, 1 serving of milk, and 1 serving (typically 8 ounces) of a low-sugar electrolyte beverage. Consume more hydrating fluids when it’s hot, humid, or you’re sweating more than a standard workout.
What Is Semaglutide Muscle Wasting?
Lean muscle mass loss (aka. sarcopenia) is a side effect of rapid weight loss of any kind. It’s estimated that two-thirds of the weight you’re losing is fat and one-third of the weight you’re losing is muscle mass. The more weight you have to lose, the more muscle you stand to lose. This can leave you feeling weak and tired when one of your many weight loss goals is likely to feel more energized.
Strength is often the first thing that comes to mind, but muscles play a variety of roles in the body beyond strength.
- Muscles support vital bodily functions, including mobility, flexibility, range of motion, stability, posture, circulation, digestion, respiration, and more.
- Your resting metabolic rate (how many calories you burn when you aren’t working out) may slow with decreased muscle mass.
- When your muscles contract, it activates a process called mechanical loading. Mechanical loading naturally stimulates bones to remain strong and dense.
Signs of Muscle Wasting
Signs you may have muscle wasting and should adjust your physical activity and Semaglutide diet plan include:
- Decreased stamina: You’re losing weight, so you should be feeling increased energy and range of motion, not decreased stamina.
- Balance: If your balance is off lately or has changed in any way, it could be because you don’t have enough muscles for stability and control.
- Muscle fatigue: If your legs feel tired walking up the same number of stairs you used to be able to walk without fatigue, it could be a sign of muscle wasting.
- Decreased BIA: Unlike a BMI that measures body fat, BIA measures both muscle mass and body fat. Ideal body composition should be between 60 and 75 percent muscle.
How to Reduce The Risk of Lean Muscle Mass Loss While Taking GLP-1 Medications?
The top 2 ways to reduce lean muscle mass in times of rapid weight loss are to strength train and eat more lean proteins. Protein feeds and fuels your existing muscle and strength training builds new muscle. As an added bonus, the higher your lean muscle mass, the faster your metabolism. This may accelerate the rate at which you lose weight.
Aim to strength train for at least 20 minutes, 3 times per week.
How Much Protein Do You Need?
While there are general guidelines, your protein intake should be personalized to your age, weight, existing muscle mass, activity level, and overall health. The average American consumes enough protein per gram, but not the full spectrum of proteins the body requires.
Protein is the body’s primary source of the 9 essential amino acids. Different protein sources deliver different amino acids—with whey protein containing all essential amino acids.
High-protein foods that support muscle mass include:
- Avocado
- Eggs
- Fish
- Lean dairy
- Lean meat
- Legumes
- Nuts
- Poultry
- Seeds
- Tofu
- Whey protein
Valley Medical Weight Loss and Med Spa can provide you with a tailored Semaglutide diet plan as part of our medical weight loss programs. Our weight loss programs are available with or without Semaglutide. We also sell premium whey protein shakes.
Can I Drink Alcohol on Semaglutide
Maybe, maybe not. This is because Semaglutide increases your risk of hypoglycemia (low blood sugar). The average patient can tolerate 1 to 2 drinks without side effects. However, we may suggest that you avoid alcohol altogether, especially if you’re prescribed insulin.
Let us know if you’re heading on vacation or to a wedding or special occasion where you plan to overindulge, and we can advise on your alcohol intake.
As a general rule:
- Consume or avoid alcohol as directed by a medical professional who has an in-depth understanding of your individual health.
- Never drink on an empty stomach.
- Choose wine, light beer, and “skinny” cocktails over high-sugar mixed drinks.
- Understand the signs of hypoglycemia.
What Are The Signs of Hypoglycemia?
Hypoglycemia can come on fast and severe symptoms can be life-threatening. So, ensure that you and those you’re with know what to look for when you’re having a drink or two.
The symptoms of low blood sugar are below, some of which can be challenging to identify when you’re drinking.
- Shaking or trembling
- Weakness
- Sweating and chills
- Rapid heart rate
- Confusion or trouble concentrating
- Dizziness or lightheadedness
- Tingling or numb tongue, lips, or cheeks
- Anxiety or irritability
- Blurred or double vision
- Slurred speech
- Difficulty with coordination
Can Semaglutide Reduce Alcohol Intake?
Early findings show an accidental side effect of Semaglutide may include reduced consumption of alcohol. The way this GLP-1 interacts with hormones in the brain reduces the body’s reward response, a driving factor behind alcohol use disorder (AUD).
What Should You Eat When Taking Semaglutide?
Here are some basic guidelines for tailoring your Semaglutide diet plan.
Lean Protein
The average adult requires .36 grams of protein per pound of body weight. This can be obtained from a diverse range of lean protein sources as outlined in the protein section above.
Complex Carbohydrates
Not all carbs are bad! Unless you’re diabetic, you can add sweet potatoes, peas, beans, lentils, and whole grains to your diet. Here’s a list of complex carbs.
Nuts and Seeds
Nuts and seeds are high in antioxidants and provide the fat, protein, and fiber to keep you satiated. Just be mindful of serving size, as some nuts (including cashews) are high in calories and fat.
Fruits, Vegetables, and Herbs
Aim for between 1.5 to 2 cups of fruit per day to keep sugar to a minimum. Then eat low-glycemic veggies and fresh or dried herbs and spices to add flavor to your meals.
Need Help Personalizing Your Semaglutide Diet Plan?
If you live in or around Phoenix, Tempe, or Glendale reach out to Valley Medical Weight Loss and Med Spa for a tailored weight loss meal plan. Our meal plans aren’t deprivation diets, they’re designed to keep you satiated and energized—while promoting weight loss.
Our medical weight loss programs deliver 2 to 5 pounds of weight loss each week without Semaglutide and accelerate weight loss while taking Semaglutide.
