Semaglutide Diet Plan: What to Eat For Successful Weight Loss

Reviewed by Dr. Kenton Bruice, MD

Reading time: Seven minutes

Semaglutide has emerged as a new weight loss medication, providing hope for many on their weight loss journey. However, many people make the mistake of thinking it’s a magic formula that will melt away fat without any effort whatsoever. This could not be further from the truth.

Semaglutide should be viewed as an addition to a healthy lifestyle. Diet and exercise are important factors in weight loss, and this doesn’t change with the addition of this medication. 

This guide aims to simplify the dietary choices you should consider while on semaglutide, ensuring both your health and weight loss efforts are on the right track.

The Foundation of Your Diet

While on semaglutide, your diet should consist of nutrient-rich foods that promote blood sugar control and healthy weight management. Here are the key components of a healthy diet. 

Lean Proteins

Incorporate lean protein sources into your meals, which are essential for muscle repair and growth without contributing to excess calorie intake. Examples include:

  • Skinless chicken breast
  • Fish, especially those rich in omega-3 fatty acids like salmon and mackerel
  • Plant proteins such as beans, lentils, and tofu

Lean proteins help in maintaining muscle mass during your weight loss efforts and assist in keeping you satiated, reducing food cravings.

Complex Carbohydrates

Carbohydrates are not your enemy, especially when you choose complex carbohydrates over refined ones. These include:

  1. Whole grains like oats, quinoa, and brown rice
  2. Vegetables, particularly non-starchy options, such as leafy greens, broccoli, and cauliflower
  3. Fruits like berries, apples, and oranges

Complex carbohydrates provide a steady source of energy and are full of nutrients that support overall health.

Healthy Fats

Healthy fats are vital for heart health and help to keep you feeling full longer. Sources of healthy fats include:

  • Avocados
  • Nuts and seeds
  • Olive oil

Foods to Limit

There are certain types of foods you should limit to ensure your diet aligns with your health goals. It’s important not to label foods as good or bad, as this can lead to an unhealthy relationship with foods you label as “bad”. Instead, try to think of these as foods you like to enjoy on occasion, rather than foods you can never eat.

High-Sugar and Refined Carbohydrates

  • Sugary snacks and beverages
  • White bread and pasta
  • Pastries and other baked goods

These foods are often referred to as “empty calories” as they have very little nutritional value.  They also quickly spike blood sugar levels, leading to crashes and cravings. But again, this doesn’t mean you can never have them! Plan for when you will allow yourself to eat these foods, and enjoy them in moderation.

Fried and Greasy Foods

It’s obvious why fried and greasy foods should be limited. They are high in calories, unhealthy fats, and can contribute to weight gain. Eating too much fried food can cause other health issues like high cholesterol and heart disease.

Examples of fried foods include:

  • Fast food items like burgers, fries, and chicken nuggets
  • Fried chips, such as potato chips or tortilla chips
  • Fried snacks like mozzarella sticks and chicken wings


Alcoholic beverages are high in calories and can contribute to weight gain. It’s best to limit or avoid alcohol while on semaglutide.

The Importance of Portion Control

While on semaglutide, it’s important to keep track of portion sizes.  Even healthy foods can contribute to weight gain if consumed in large quantities. Here are some tips to keep in mind:

  • Measure out servings according to the hand method: one serving of protein is approximately the size of your palm, one serving of complex carbohydrates is about the size of your fist, and one serving of healthy fats is roughly the size of your thumb.
  • Use smaller plates and bowls to visually trick yourself into thinking you’re eating more.
  • Practice mindful eating by paying attention to your body’s hunger and fullness cues rather than relying on external factors like portion sizes. Semaglutide works by slowing down digestion, so it’s important to listen to your body and stop eating when you feel satisfied.

Stay Hydrated

Drinking plenty of water is crucial for maintaining overall health and managing weight.  It can also help with any potential side effects of semaglutide, such as constipation.

Aim to drink at least 8 glasses of water a day. Some people find it helpful to set reminders throughout the day to ensure they are drinking enough water.

If you struggle to drink water, try adding sugar-free flavoring or infuse it with fruits. It can also be helpful to remember why it’s important to stay hydrated. Remind yourself that drinking water can boost energy, improve digestion, and keep you feeling full longer.

Importance of a Balanced Diet

The importance of a balanced diet cannot be overstated. While semaglutide can aid in weight loss, it’s not a substitute for healthy eating habits. 

Your body needs a variety of nutrients to function properly, and getting these from a balanced diet will help you reach your health goals more effectively.

Remember, weight loss is a journey, and making sustainable changes to your diet is key to long-term success.

Final Thoughts

Your journey with semaglutide is a partnership between the medication, your food choices, and lifestyle changes. By focusing on nutritious, balanced meal plans and incorporating physical activity into your routine, you can achieve significant strides towards your weight loss and health goals.

If you are receiving semaglutide injections from Dr. Bruice and are struggling to make dietary changes, don’t hesitate to reach out for support and guidance. With the right mindset and tools, you can achieve a healthier weight and improved overall well-being. Remember to be patient with yourself and celebrate your progress along the way!

If you are searching for semaglutide in Denver or a semaglutide for weight loss near me, we can help. Call (303) 957-6686 to book an appointment or complete the online inquiry form.

About Dr. Bruice

Dr. Bruice specializes in balancing hormones with bioidentical hormone replacement therapy. He also offers medical weight loss programs and guidance on healthy lifestyle changes.

Learn more.


Denver Hormone Institute of Colorado

Aspen Hormone Institute of Colorado

Frequently Asked Questions

What diet is best while taking semaglutide?

We do not recommend following any diet trends. The best diet is one that focuses on whole, unprocessed foods and includes a balance of complex carbohydrates, healthy fats, and lean proteins.

Can I still enjoy my favorite foods while on semaglutide?

Yes! Enjoying your favorite foods in moderation is important for maintaining a healthy relationship with food. Plan for when you will allow yourself to eat these foods and practice portion control.

Will semaglutide make me lose weight without changing my diet?

Semaglutide can aid in weight loss, but it is not a substitute for healthy eating habits and lifestyle changes. It’s important to make sustainable changes to your diet and incorporate physical activity for long-term success.  So while you may see some initial weight loss with the medication alone, maintaining a healthy weight will require more than just taking semaglutide.

How can I lose weight faster on semaglutide?

We do not recommend trying to lose weight faster while on semaglutide. The medication works best when combined with a healthy diet and lifestyle changes, so focus on making sustainable changes rather than trying extreme methods for quick results.  Remember, slow and steady wins the race!

Can I lose 20 pounds in a month with semaglutide?

Every individual’s weight loss journey is unique, and it’s not safe or sustainable to lose 20 pounds in one month. It’s important to focus on overall health and make changes that you can maintain long-term rather than trying to reach a certain number on the scale.

Can you eat pizza on semaglutide?

Yes, you can still enjoy pizza while on semaglutide. However, it’s important to practice portion control and choose healthier toppings such as vegetables and lean protein sources. It’s also helpful to balance out your meal with a side of salad or other nutrient-dense foods. Remember, moderation is key when it comes to indulging in your favorite foods while trying to maintain a healthy weight.

You May Also Like…