What to Eat While on Semaglutide or Tirzepatide: A Guide to Maximizing Results
If you're using GLP-1 medications like Semaglutide (Ozempic®, Wegovy®) or Tirzepatide (Mounjaro®, Zepbound™), what you eat matters.
These medications are powerful tools in your weight loss journey, but pairing them with the right nutrition can accelerate your results, reduce side effects, and support your long-term health. At Chronos Body Health & Wellness, we specialize in comprehensive medical weight loss plans and personalized nutrition coaching to help you thrive on your path to wellness.
Why Diet Still Matters on Semaglutide or Tirzepatide
GLP-1 receptor agonists work by regulating blood sugar, slowing gastric emptying, and reducing appetite. While this often leads to a natural reduction in food intake,
the quality of what you eat plays a major role in how your body
responds to the medication.
Eating well helps:
- Reduce nausea and GI side effects
- Maintain lean muscle mass
- Improve energy and mood
- Boost fat loss and metabolic function
- Support long-term lifestyle changes
Top Foods to Eat on Semaglutide or Tirzepatide
1. Lean Proteins
Examples: Grilled chicken, turkey, fish, tofu, Greek yogurt, eggs
Protein is crucial to preserve muscle while losing fat and helps you feel full longer.
Rule of Thumb: Aim for 1.2 to 1.6g of protein per kg of goal body weight daily. Divide this between meals and snacks to maintain muscle protein synthesis.
2. Fiber-Rich Vegetables
Examples: Spinach, broccoli, zucchini, kale, cauliflower
High-fiber veggies keep digestion regular and support blood sugar stability. Steam or roast them for easy digestion.
3. Low-Glycemic Fruits
Examples: Berries, apples, pears
Choose fruits that won’t spike your blood sugar. These offer antioxidants and satisfy your sweet tooth.
4. Healthy Fats
Examples: Avocados, olive oil, nuts, seeds, fatty fish
In small amounts, healthy fats support hormones and satiety. Use them to balance meals.
5. Whole Grains & Legumes (as tolerated)
Examples: Quinoa, oats, lentils, black beans
These provide slow-digesting carbs and fiber. If you're feeling bloated or full easily,
keep portions modest.
Foods to Avoid While on GLP-1 Medications
Fried or Greasy Foods
These can worsen nausea and slow digestion even more. Swap fried foods for grilled, roasted, or baked options.
Sugary Snacks and Refined Carbs
Candy, white bread, pastries, and soda spike your blood sugar and sabotage fat loss. Stick to whole food alternatives.
Alcohol
Alcohol can irritate your stomach, interact with medication, and derail progress. If you drink, do so in moderation and never on an empty stomach.
Carbonated Beverages
Soda and even sparkling water can lead to bloating and discomfort. If these beverages bother your stomach, choose flat water or herbal teas instead.
Overall, trust your body’s cues. Eat when you’re hungry, stop when you’re full.
Personalized Nutrition Support at Chronos
Your nutritional needs aren’t one-size-fits-all. At Chronos, we offer one-on-one consultations with licensed nutrition professionals who tailor your eating plan to your medication, health history, and goals.
Whether you're navigating side effects, hitting a plateau, or just need support with meal planning, our team is here to guide you
every step of the way.
Ready to Maximize Your Weight Loss Journey?
Book a consultation with our team to get a customized weight loss plan that combines Semaglutide or Tirzepatide with personalized nutrition, fitness, and follow-up care.
Call us at
(504)267-4549 or
Book Online to get started with Chronos Body Health & Wellness today.
