by Newer weight loss drugs such as Ozempic, Wegovy, Mounjaro, and Zepbound work by greatly reducing your appetite and delaying stomach emptying. But when you are taking these medicines, you still have to eat.
You need enough calories to fuel your day and prevent nutritional deficiencies. And it is important to choose the right foods to make medicated weight loss a healthier process.
Bonnie Newlin, RDN, of Annapolis, Maryland, says the best approach involves eating foods rich in specific nutrients. “When 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 vital role in maintaining muscle mass, while fiber provides essential nutrients and promotes gut health.”
On the flip side, certain foods are not great choices for these drugs. Some foods can be more difficult to digest, increasing the risk of nausea and diarrhea, says Newlin, or it could even hinder weight loss.
Here’s how much prime real estate deserves on your plate when you’re on a prescription weight loss drug—and what to keep to a minimum.
1. Best: Skinless Chicken Breast
Removing the skin from a chicken breast leaves behind little fat and plenty of high-quality protein (27.3 grams per 3-ounce breast, according to the US Department of Agriculture). All that protein is a good thing when you’re on Ozempic, Mounjaro, or similar meds. “It’s common to lose muscle while losing weight quickly on these medications,” says Melissa Mitri, RDN, who practices in New York City. “This can be prevented by prioritizing lean proteins.”
2. Worst: Sweets
Sweets are not a nutritious option at at all time, but you will especially want to avoid them while taking newer weight loss drugs. “Sweets are high in sugar, which can spike your blood sugar and lead to blood sugar crashes and hypoglycemia,” says Mitri. This is especially problematic as many weight loss medications lower your blood sugar first. Balance, not deprivation, is the name of the game. Try making cookies, ice cream, cake, candy, and other sweets once in a while.
3. Best: Fish and Seafood
Stay on the lean protein train with low-fat fish and seafood options like tilapia, halibut, oysters, crab, mahi-mahi, and shrimp. Newlin says that high-protein foods like these not only preserve muscle tissue but can also curb overeating.
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 are some of the worst offenders when on semaglutide (generic name Ozempic and Wegovy) or tirzepatide (Mounjaro and Zepbound). Their greasy fat can harm 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 has found, for example, that fried foods cause inflammation in the gut. Harvard Health also reports that when fatty acids from fried foods are broken down in the colon, they can trigger the release of excess fluids (diarrhea for example). Meanwhile, since fatty foods are high in calories, Newlin says that they can be eaten slowly to 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 options if you’re trying to adopt a more plant-based eating style.) Try tofu stir-fry with non-starchy vegetables and brown rice, save 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 2 percent cup of cow’s milk, according to the US Department of Agriculture (USDA).
6. Best: Broccoli
“Non-starchy vegetables like broccoli are nutrient dense and promote weight loss and gut health,” says Newlin. (For reference, per cup, chopped, uncooked broccoli contains 2.4 g of fiber, 42.8 milligrams [mg] of calcium, and 288 mg of potassium, USDA notes.) Note that for some people, broccoli can increase the physical effects of 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 when you’re taking blood sugar-lowering drugs like Ozempic, Wegovy, or Rybelsus. These drinks are also associated with weight gain, not weight loss, according to research. Avoid sugary drinks 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 you are on semaglutide or tirzepatide, consider leafy greens such as spinach and kale. At 7 calories per cup, they are light foods that won’t overload your digestive tract. And since they contain almost no fat, they are unlikely to worsen GI symptoms. (Like broccoli, kale is a cruciferous veggie that contains raffinate, so it may cause some gas or bloating.)
9. Worst: Red Meat
Red meat may be high in protein, but Mitri says avoiding it is another option, as its fat content can interfere with digestion. If you choose red meat, look for leaner cuts like round eye, top sirloin, or top sirloin.
10. Best: Bell Peppers
There is more to the nonstarchy veggie story than cruciferous choices. Bell peppers are a great alternative when you are 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 reduced your fluids. They also provide important nutrients such as fiber, vitamin C, and potassium. Add them to a casserole, add them to a soup, or cut some up for a crispy individual snack.
