What to Eat on Wegovy: UK Dietary Guidance

Wegovy (semaglutide 2.4 mg) is a GLP-1 receptor agonist licensed by the MHRA for weight management in adults with obesity or overweight with comorbidities. Whilst the medication effectively reduces appetite and slows gastric emptying, NICE guidance emphasises it must be combined with a reduced-calorie diet and increased physical activity. Understanding what to eat on Wegovy is crucial for maximising treatment outcomes whilst minimising side effects. This article provides evidence-based dietary guidance to help patients make informed food choices, manage gastrointestinal symptoms, and achieve sustainable weight loss safely whilst taking Wegovy.

Understanding Wegovy and Nutritional Requirements

Wegovy (semaglutide 2.4 mg) is a glucagon-like peptide-1 (GLP-1) receptor agonist centrally authorised via the European Medicines Agency and supplied under GB licence by the MHRA for weight management. It's indicated for adults with obesity (BMI ≥30 kg/m²) or overweight (BMI ≥27 kg/m²) with at least one weight-related comorbidity. The medication works by mimicking the natural hormone GLP-1, which regulates appetite, food intake and glucose homeostasis by acting on areas of the brain that control hunger. Semaglutide slows gastric emptying, increases feelings of fullness, and reduces appetite, making it easier to consume fewer calories.

Whilst Wegovy is highly effective for weight loss, it is not a standalone treatment. NICE guidance (TA875) emphasises that semaglutide should be prescribed alongside a reduced-calorie diet and increased physical activity as part of a comprehensive weight management programme. The medication enhances the effectiveness of lifestyle modifications rather than replacing them. Wegovy is administered as a once-weekly injection with a dose escalation schedule over several months to minimise side effects.

Nutritional requirements whilst taking Wegovy remain fundamentally the same as general healthy eating principles, but the way you eat may need adjustment. Because the medication significantly reduces appetite and slows digestion, many patients find they can only consume smaller portions. This makes nutrient density particularly important—every bite should contribute meaningful nutrition. Adequate protein intake becomes crucial to preserve lean muscle mass during weight loss, whilst ensuring sufficient vitamins and minerals prevents nutritional deficiencies.

Patients should aim for a balanced diet that provides all essential nutrients within a reduced calorie intake, typically 500–1000 calories below maintenance requirements. Working with healthcare professionals to establish appropriate calorie targets and nutritional goals is essential for safe, sustainable weight loss whilst taking Wegovy.

Recommended Foods While Taking Wegovy

A well-planned diet whilst taking Wegovy should prioritise nutrient-dense, whole foods that provide maximum nutritional value in smaller portions. Given the medication's appetite-suppressing effects, focusing on foods that support health and satiety is essential.

Lean protein sources should form the foundation of meals, as protein helps preserve muscle mass during weight loss and promotes satiety. Recommended options include:

• Skinless chicken and turkey breast

• White fish (cod, haddock, plaice) and oily fish (salmon, mackerel)

• Eggs and egg whites

• Low-fat Greek yoghurt and cottage cheese

• Pulses such as lentils, chickpeas, and beans

• Tofu and other soya-based products

Non-starchy vegetables should comprise a significant portion of meals, providing essential vitamins, minerals, and fibre with minimal calories. Prioritise leafy greens (spinach, kale, rocket), cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), peppers, courgettes, tomatoes, and mushrooms.

Complex carbohydrates in moderate portions provide sustained energy and fibre. Choose wholegrain options such as brown rice, quinoa, wholemeal bread, oats, and sweet potatoes. These foods release energy slowly and help maintain stable blood glucose levels.

Healthy fats in controlled amounts support nutrient absorption and hormone production. Include small portions of avocado, nuts, seeds, olive oil, and oily fish. Whilst these foods are calorie-dense, they provide essential fatty acids and fat-soluble vitamins.

Hydration is crucial—aim for 6–8 glasses of water daily. Adequate fluid intake helps manage potential side effects and supports overall health during weight loss.

These recommendations align with the NHS Eatwell Guide, though portion sizes may need adjustment to accommodate reduced appetite whilst on Wegovy.

Foods to Limit or Avoid on Wegovy

Certain foods can exacerbate Wegovy's gastrointestinal side effects or undermine weight loss efforts. Whilst no foods are strictly forbidden, limiting specific categories can improve tolerability and outcomes.

High-fat foods are particularly problematic as Wegovy slows gastric emptying. Fatty meals remain in the stomach longer, potentially worsening nausea, bloating, and discomfort. Limit or avoid:

• Fried foods (chips, battered fish, fried chicken)

• High-fat meats (bacon, sausages, fatty cuts of beef or lamb)

• Full-fat dairy products in large quantities

• Pastries, cakes, and biscuits

• Creamy sauces and gravies

• Takeaway meals, which are often high in hidden fats

Refined carbohydrates and added sugars provide empty calories without nutritional benefit and can cause blood glucose fluctuations. Minimise consumption of white bread, white pasta, white rice, sugary cereals, sweets, chocolate, fizzy drinks, and fruit juices.

Ultra-processed foods typically contain high levels of salt, sugar, and unhealthy fats whilst lacking essential nutrients. These include ready meals, processed meats, crisps, and many convenience foods. When appetite is reduced, these foods waste valuable calorie allowance on poor nutrition.

Alcohol should be limited or avoided. Alcoholic beverages provide empty calories, can impair judgement around food choices, may worsen gastrointestinal side effects, and can affect blood glucose control. If consuming alcohol, do so in moderation within NHS guidelines (no more than 14 units weekly, spread over several days).

Spicy and acidic foods may aggravate nausea or reflux in some individuals, though evidence is largely anecdotal. If you experience these side effects, you might consider temporarily reducing consumption of very spicy dishes, citrus fruits, tomato-based sauces, and vinegar-heavy foods until symptoms improve.

Managing Side Effects Through Diet

Gastrointestinal side effects are the most common adverse reactions to Wegovy, particularly during dose escalation. Nausea, vomiting, diarrhoea, constipation, and abdominal discomfort affect many patients initially. Strategic dietary modifications can significantly reduce these symptoms.

For nausea management:

• Eat smaller, more frequent meals (5–6 times daily) rather than three large meals

• Consume bland, easily digestible foods such as plain crackers, toast, rice, or bananas

• Avoid lying down immediately after eating; remain upright for at least 30 minutes

• Sip fluids slowly between meals rather than drinking large amounts with food

• Try ginger tea or ginger biscuits, which may help settle the stomach

• Eat slowly and chew thoroughly to aid digestion

For constipation, which can occur due to reduced food intake and slower gut motility:

• Gradually increase fibre intake through vegetables, fruits, wholegrains, and pulses

• Ensure adequate hydration—aim for at least 2 litres of fluid daily

• Include prunes, kiwi fruit, or linseeds, which have natural laxative properties

• Maintain regular physical activity to stimulate bowel function

• Speak to your GP or pharmacist if constipation persists, as a mild laxative may be appropriate

For diarrhoea:

• Temporarily reduce fibre and fat intake

• Focus on binding foods such as white rice, bananas, and toast

• Maintain hydration with water and oral rehydration solutions if needed

• Avoid caffeine and artificial sweeteners, which can worsen symptoms

Reflux or heartburn may improve by avoiding trigger foods (spicy, fatty, acidic foods), eating smaller portions, not eating within 2–3 hours of bedtime, and elevating the head of your bed.

If gastrointestinal symptoms are severe or persistent despite dietary changes, contact your GP, as dose adjustment or temporary interruption may be necessary according to the product information. Report any suspected side effects to the MHRA Yellow Card Scheme (yellowcard.mhra.gov.uk).

Meal Planning and Portion Control Strategies

Effective meal planning whilst taking Wegovy requires adapting to reduced appetite and smaller stomach capacity. Structured planning helps ensure nutritional adequacy despite lower food intake.

Portion control strategies include:

• Use smaller plates and bowls to make appropriate portions appear more substantial

• Measure portions initially to recalibrate understanding of serving sizes

• Follow the "plate method": fill half your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with complex carbohydrates

• Pre-portion snacks into small containers to avoid overeating

• Stop eating when comfortably satisfied, not full—Wegovy enhances satiety signals

Meal timing and frequency should be adjusted to individual tolerance:

• Many patients find 4–6 small meals or snacks more manageable than three large meals

• Establish a regular eating schedule to ensure adequate nutrition

• Don't skip meals, as this can lead to nutritional deficiencies and may worsen nausea

• Allow 2–3 hours between meals for comfortable digestion

Practical meal planning tips:

• Batch cook protein sources and freeze in portions for convenience

• Prepare vegetables in advance—wash, chop, and store for quick meal assembly

• Plan weekly menus to ensure variety and balanced nutrition

• Keep healthy snacks readily available: boiled eggs, vegetable sticks with hummus, Greek yoghurt, or a small handful of nuts

• Read food labels to understand calorie and nutrient content

Protein prioritisation is crucial—aim to consume protein first at each meal to meet requirements before feeling full. The British Dietetic Association suggests approximately 1.2–1.5 grams of protein per kilogram of ideal body weight daily to preserve muscle mass during weight loss. For example, someone with an ideal body weight of 70kg would need 84-105g of protein daily. Consider a protein supplement if struggling to meet requirements through food alone, but discuss this with your healthcare provider first.

When to Seek Professional Dietary Advice

Whilst general dietary guidance is helpful, individualised professional support optimises outcomes and safety whilst taking Wegovy. Several situations warrant consultation with a registered dietitian or your GP.

Seek professional dietary advice if you experience:

• Difficulty meeting nutritional requirements due to severely reduced appetite or persistent nausea

• Unintentional rapid weight loss exceeding 1–2 kg per week consistently

• Signs of nutritional deficiency such as fatigue, hair loss, brittle nails, poor wound healing, or frequent infections

• Persistent gastrointestinal symptoms that don't improve with dietary modifications

• Pre-existing medical conditions requiring specialised dietary management (diabetes, kidney disease, coeliac disease, food allergies)

• Difficulty maintaining adequate protein intake, particularly if you're vegetarian, vegan, or have limited food preferences

Specific populations requiring dietetic support include:

• Individuals with eating disorder history, who need careful monitoring to ensure healthy eating patterns

• Those taking multiple medications that may interact with nutrients or affect absorption

• Patients with significant comorbidities requiring tailored nutritional strategies

• Individuals struggling with meal planning or food preparation due to practical barriers

Your GP can refer you to NHS Tier 3 weight management services which include dietetic support, or you may access private dietetic services. The British Dietetic Association maintains a register of qualified practitioners. A dietitian can provide personalised meal plans, address specific concerns, monitor nutritional status, and adjust recommendations as your weight loss progresses.

Contact your GP urgently if you experience severe or persistent vomiting, signs of dehydration (dark urine, dizziness, reduced urination), severe abdominal pain (especially if radiating to the back, which may indicate pancreatitis), yellowing of skin/eyes or right upper abdominal pain (possible gallbladder issues), or any symptoms causing concern. These may indicate complications requiring immediate medical assessment rather than dietary adjustment alone. Remember, Wegovy is most effective when combined with professional support, appropriate nutrition, and lifestyle modifications tailored to your individual circumstances.

Frequently Asked Questions