If you’ve recently started taking Zepbound^® for weight loss, you may have noticed that your appetite is not what it once was or that you are experiencing some GI side effects. As a result, you might be wondering what to eat on Zepbound or whether there are foods to avoid on Zepboud.

Like other glucagon-like peptide 1 (GLP-1) medications, Zepbound reduces your appetite and has GI side effects such as vomiting, diarrhea, and nausea — and each of these side effects can affect how much and when you eat. The GLP-1 appetite suppressing effect, coupled with the GI side effects, could present challenges while trying to ensure your recommended daily allowances (RDA) for macronutrients like fiber, carbohydrates and protein — as well as your RDA for micronutrients like vitamins are minerals — are being met. For these reasons, it is important to understand what to eat while taking Zepbound.

What to Eat for Breakfast on Zepbound

Breakfast is an important meal that can, to some extent, set us on a daily path toward making healthy eating choices. It’s easy to grab a donut or bagel or a sugary breakfast bar; however, keep in mind it’s important to select nutritionally-rich foods. Be sure to consume protein, complex carbohydrates and fiber to get your day off to a healthy start. Breakfast foods to avoid on Zepbound include sugary cereal, pastries, donuts, bagels/white bread and yogurt with added sugars. So, what should you eat for breakfast on Zepbound?

• Exchange a sugary breakfast cereal with steel cut oats, rolled oats or overnight oats. Add some berries, chia seeds or flaxseed for fiber and omega-3 fatty acids. The berries add some sweetness, and the chia seeds and flaxseed add fiber.

• Exchange a bagel for eggs and whole grain bread. The eggs provide protein and the whole grain bread provides complex carbohydrates that take longer to digest. The combination of eggs and whole grain bread will make you feel fuller longer and provide some energy to jumpstart your day. If you’d like some healthy fat, consider adding some avocado or some lox (cured salmon) or smoked salmon.

• Exchange sugary yogurt with Greek yogurt and add some berries, oats, chia seeds or flaxseed for some sweetness and fiber.

What to Eat for Lunch or Dinner on Zepbound

Now that you’ve started your day with healthy food choices, build on that momentum at lunch and dinner. For lunch and dinner, be sure to include the following foods as part of a nutrient-dense diet:

• Lean protein. Lean proteins like skinless white meat poultry, lean beef, pork, shrimp and egg whites can help with GI side effects like nausea — and protein helps you feel full while also maintaining lean mass (muscle).

• Fiber is another essential macronutrient because it helps with digestive health — which could help with constipation (another GI side effect of Zepbound and other GLP-1 medications). Fiber also regulates blood sugar levels, so there won’t be as many spikes. Fiber-rich foods include vegetables like broccoli, broccoli rabe, cauliflower, carrots, eggplant, peas, bell peppers, asparagus, spinach, kale and Brussel sprouts, as well as winter squashes like butternut squash, spaghetti squash and acorn squash.

• Whole grains. Whole grains are not just for breakfast. Be sure to include whole grain foods with lunch and dinner. Whole grains are also a source of fiber, and they provide vitamins and minerals. Examples of whole grains are brown rice, quinoa, farro and barley.

• Omega-3. Omega-3 foods are important for cardiovascular, brain, eye and joint health. Omega-3 foods include fish (such as salmon, tuna, mackerel and sardines), as well as walnuts, chia seeds and flaxseed. Plant-based oils such as soybean oil, flaxseed oil or canola oil are also sources of omega-3.

• Fruits and vegetables. Fruits and vegetables are another important source of fiber (see above for some examples) and complex carbohydrates. Examples of fruits are blueberries, raspberries, blackberries, strawberries, apples, pears, bananas, kiwi, oranges or mangoes.

Lunch and Dinner: Foods to Avoid on Zepbound

Lunch and dinner foods to avoid on Zepbound include soda, deli meats, hot dogs, sausage, chips, cookies, canned spray cheese, chicken nuggets and ice cream — just to name a few. Fried and greasy foods like French fries, cheeseburgers, fried chicken and pizza should also be avoided or restricted. 

As you start your weight loss journey with Zepbound and find yourself wondering, “what should I eat while taking Zepbound?,” think about adding protein, fiber, complex carbohydrates, omega-3s and fruits & vegetables to your weekly meal plan. Eating healthy does not have to be boring. It does not have to be endless meals with white meat chicken, brown rice and broccoli. There are several options for adding diversity to your diet. The Dietary Guidelines for Americans is a good source for information on how many macro- and micronutrients to consume, and it provides a range of options and ideas for healthy foods.

In addition to following a healthy eating plan, you could supplement your diet with Biocare, a scientifically formulated dietary beverage designed specifically to help GLP-1 patients manage GI side effects^*. Biocare ensures your daily intake of macronutrients and micronutrients are being met. It contains whey protein to help preserve lean muscle mass (which is often lost during the rapid weight loss associated with GLP-1 medications). Biocare also includes soluble prebiotic fiber and probiotics which promote gut health and reduce the incidence of diarrhea and constipation.

Prior to starting any weight loss program, whether it includes anti-obesity medication or not, be sure to consult with your healthcare provider to make sure your desired weight loss strategy is right for you.

About the Author: Dr. Dawn M. Sweet has over 20 years of experience in the field of communication. Dr. Sweet has given several invited talks to and workshops for academic and private sector audiences on the role of nonverbal and verbal communication in achieving positive outcomes and mitigating bias. Her research has been published in several top ranked peer-review journals, and it has been featured on NPR’s River to River / All Things Considered, Buzzfeed, and Science Daily. Her research has also been used to inform expert testimony.

 

Biocare may help relieve some side effects associated with weight loss medications, including nausea, bloating, stomach discomfort and constipation. Do not use this product if you are allergic to any of its ingredients. Please consult your physician or healthcare provider before making changes to your health or diet program.*

 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.