How to Create a Wegovy® Diet Plan: A Step-by-Step Guide

When used in combination with a healthy diet and regular exercise routine, Wegovy® is a highly effective medication approved by the FDA for weight management.

This article explains Wegovy® and how it works for weight loss. It also provides a step-by-step blueprint to help you build a personalized meal plan that meets your nutritional needs. By following this guide, you can maximize the benefits of Wegovy® and achieve your health goals.

What is Wegovy®?

Wegovy®, made from the active ingredient semaglutide, is an FDA-approved medication specifically designed for chronic weight management in adults and adolescents aged 12 and older struggling to lose weight (1). 

Wegovy® is ideal for adults with a BMI:

• ≥30 kg/m2 (obesity) or
• ≥27 kg/m2 (overweight) with a weight-related condition such as high blood pressure or diabetes

Wegovy® can be considered for pediatric patients aged 12 years and older with a BMI ≥ 95th percentile for their age and sex.

As a glucagon-like peptide-1 (GLP-1) receptor agonist, Wegovy® mimics the action of the natural hormone GLP-1, which helps regulate blood sugar, appetite, and food intake. Clinical trials have shown that Wegovy®, combined with lifestyle interventions, can lead to significant weight loss and improvements in cardiometabolic health (2).

How Does Wegovy® Work?

Wegovy® works by:

1. Suppressing Appetite: It increases feelings of fullness, reducing overall food intake (3).
2. Slowing Gastric Emptying: This prolongs digestion and makes you feel full longer (3).
3. Regulating Blood Sugar Levels: It helps maintain stable blood glucose levels, reducing cravings (3).

In a clinical trial involving 1961 participants, those treated with Wegovy® experienced a mean weight loss of 14.9%, compared to 2.4% in the placebo group (2). Additionally, 86% of participants reported losing at least 5% of their body weight.

Step-by-Step Guide to Building a Wegovy® Diet Plan

1. Consult Your Healthcare Provider

Before starting any new diet or medication, it's crucial to consult with your healthcare provider. They can assess your medical history, current health status, and specific needs, ensuring Wegovy® is a safe and appropriate choice for you.

2. Set Realistic Goals

Define clear, achievable weight loss goals. Break them down into short-term and long-term objectives. 

Remember that goals can extend beyond the number on the scale. For example, you can set goals to improve a specific health condition, protein intake, servings of vegetables per day, or walking a certain number of miles each week.

3. Calculate Your Caloric Needs

Determine your daily caloric needs based on your age, sex, weight, height, and activity level. Consult a registered dietitian for precise recommendations. Depending on your current daily caloric intake and basal metabolic rate (how many calories your body utilizes at complete rest), you can determine how many calories you should consume a day to allow for safe weight loss (typically around 1-2 pounds per week) (4).

4. Design a Balanced Meal Plan

Create a meal plan that includes a variety of nutrient-dense foods. Aim for a balance of macronutrients: carbohydrates, proteins, and fats. Here’s a list of macronutrient options to choose from:

• Protein Options: Plain Greek yogurt, tofu, eggs, chicken, legumes, fish, lean beef
  Carbohydrate Options: Oatmeal, quinoa, brown rice, whole grain toast, whole grain pasta, sweet potatoes, potatoes, corn, mixed berries, bananas, other fruit and vegetables
• Fat Options: Olives, avocado, nuts, seeds, olive oil

5. Monitor Portion Sizes

Use visual aids or measuring tools to control portion sizes and prevent overeating. The best method is to practice mindful eating by staying present at mealtimes. Avoid eating while distracted, like during work or media consumption. Eat slowly, take breaks, and listen to your body’s hunger and fullness cues to determine the right amount of food to consume.

As a general rule of thumb, aim to have half of your plate comprise fruits and vegetables, one-quarter of protein, and one-quarter of whole grains. 

6. Stay Hydrated

Drink plenty of water throughout the day. Aim for at least 8 cups of water daily, and more if you're physically active.

7. Track Your Progress

Keep a food diary or use an app to log your meals, track your caloric intake, and monitor your progress. Regularly review your goals and adjust your meal plan as needed.

8. Address Challenges

Weight loss journeys can be challenging. Be prepared to face setbacks and find strategies to overcome them. Seek support from friends, family, or a healthcare provider when needed.

Clinical Findings on Wegovy

Studies highlight the effectiveness of Wegovy® in promoting weight loss and improving heart health. Participants using Wegovy® experienced significant reductions in waist circumference, systolic and diastolic blood pressure, and HbA1c levels, a marker for blood sugar. (5) Wegovy’s most commonly reported side effects include nausea, vomiting, diarrhea, and/or constipation. (1,2) These side effects are often worse upon starting the medication and resolve independently with time. Patients with a personal or family history of medullary thyroid cancer, those who have been diagnosed with Multiple Endocrine Neoplasia syndrome type 2 (MEN2), and those who have had an allergic reaction to semaglutide in the past should not take this medication (1). Talk with your doctor to see if starting Wegovy® is right for you.  

Key Takeaways for a Successful Wegovy® Diet Plan

Creating a Wegovy® diet plan involves careful planning and dedication. Following this guide, you can develop a balanced, nutritious meal plan supporting your weight loss goals while taking Wegovy®. Remember, the key to success is consistency, realistic goal-setting, and regular progress monitoring.

If you’re looking for more guidance on nutrition while using Wegovy® for weight loss, Mochi Health’s $79 monthly subscription offers visits with a provider and unlimited nutrition coaching with a registered dietitian.  Start your journey towards a healthier you today and discover if you qualify for Mochi Health's comprehensive weight care program.

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This post was written by our team of health writers for informational purposes only and does not constitute medical advice. Always consult your doctor or healthcare provider for personalized guidance regarding your health. Ozempic®, Wegovy®, Mounjaro®, and Zepbound® and their delivery device are registered trademarks. Mochi Health is a telehealth clinic that offers prescriptions for these products by medical necessity only as determined by a licensed health provider.

Sources

1. Wegovy® (semaglutide) injection, for subcutaneous use. US Food and Drug Administration (FDA) approved product information. Revised July 2023. https://www.accessdata.fda.gov/drugsatfda_docs/label/2023/215256s007lbl.pdf
2. Wilding, J. P. H., Batterham, R. L., Calanna, S., Davies, M., Van Gaal, L. F., Lingvay, I., McGowan, B. M., Rosenstock, J., Tran, M. T. D., Wadden, T. A., Wharton, S., Yokote, K., Zeuthen, N., Kushner, R. F., & STEP 1 Study Group (2021). Once-Weekly Semaglutide in Adults with Overweight or Obesity. The New England journal of medicine, 384(11), 989–1002. https://www.nejm.org/doi/10.1056/NEJMoa2032183?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed
3. van Bloemendaal L, Ten Kulve JS, la Fleur SE, Ijzerman RG, Diamant M. Effects of glucagon-like peptide 1 on appetite and body weight: focus on the CNS. J Endocrinol. 2014 Mar 7;221(1):T1-16. doi: 10.1530/JOE-13-0414. PMID: 24323912. https://joe.bioscientifica.com/view/journals/joe/221/1/T1.xml#:~:text=2%20diabetes%20mellitus.-,GLP%2D1RA%20improve%20glycaemic%20control%20and%20stimulate%20satiety%2C%20leading%20to,of%20action%20have%20been%20proposed.
4. “Steps for Losing Weight.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, www.cdc.gov/healthy-weight-growth/losing-weight/index.html#:~:text=A%20lifestyle%20with%20good%20nutrition,people%20who%20lose%20weight%20quickly. 
5. Lincoff AM, Brown-Frandsen K, Colhoun HM, Deanfield J, Emerson SS, Esbjerg S, Hardt-Lindberg S, Hovingh GK, Kahn SE, Kushner RF, Lingvay I, Oral TK, Michelsen MM, Plutzky J, Tornøe CW, Ryan DH; SELECT Trial Investigators. Semaglutide and Cardiovascular Outcomes in Obesity without Diabetes. N Engl J Med. 2023 Dec 14;389(24):2221-2232. doi: 10.1056/NEJMoa2307563. https://www.nejm.org/doi/full/10.1056/NEJMoa2307563