You know that saying, “you are what you eat?” Well, it’s not totally off the mark. Your diet plays a super important role in keeping you strong and healthy—and in supporting weight loss.
That’s true for people taking weight loss medication, like Saxenda, too. These medicines are meant to be taken alongside a healthy diet (and regular exercise), and might not work as well on their own.
But what should that diet look like? There are no specific foods that are recommended or off-limits while taking Saxenda, so we get that you might feel a little unsure about what you should eat. Whether you’re curious about Saxenda or have just started out, we’ve answered all your questions below.
What is Saxenda and what does it do?
First, let’s take a quick look at how Saxenda works.
Saxenda, which uses the active ingredient liraglutide, helps with weight loss by making you feel full. It does that by acting like the natural hormone, GLP-1, that’s released when we eat.
A few things happen here: Saxenda can tell the brain to lower our appetite, stimulate insulin production to signal to the brain that we’ve had enough to eat, and slow the movement of food through our gut (so we feel fuller for longer).
In one clinical study, people taking Saxenda for 56 weeks lost an average of 7.4% body weight.
Foods to avoid while on Saxenda
There are no set rules for what you shouldn’t eat. But it’s a good idea to steer clear of foods that could work against your weight loss efforts, or increase the risk of gut side effects.
High-fat and fried foods
These foods are high in saturated fat and calories: think crisps, pizza, and takeaways. And often, they have limited nutritional benefits. So, you probably won’t be surprised to hear that these foods aren’t recommended as part of a healthy diet for weight loss.
Sugary, processed foods
Processed foods with a lot of added sugar, like soft drinks and sweets, will give you a rush of calories but won’t fill you up.
And they can contribute to weight gain. Your body uses the sugar you eat as energy. But when you take in more calories than what you need for fuel, the excess sugar can be stored as fat.
That doesn’t mean that all sugar is bad, though! Foods with natural sugars, like fruit and veg, are fundamental to a healthy diet. They’re chock-full of essential vitamins and minerals, and have a lot less sugar than sweetened foods.
Foods that could upset your gut
Earlier, we explained that Saxenda slows the rate of digestion. Sometimes, this can upset your stomach and bring on side effects like nausea. Foods that are high in fat, or that are acidic or spicy, can make these symptoms worse. In terms of drinks, it’s recommended to minimise caffeine, alcohol and carbonated drinks too.
Best foods to eat on Saxenda
The general advice is to eat a nutritious, balanced diet, and to take in fewer calories than you burn. Here’s some pointers for how to do that.
Protein
This is a super important element of your diet when trying to lose weight, because it helps you feel full while eating fewer calories. The recommended daily intake of protein is 0.8g/kg of body weight, but eating more may help with weight loss. Some sources of protein are fish, eggs, tofu, and chicken.
Fibre: whole grains, fruit, and veg
Fibre can help you feel fuller for longer, too. It’s a type of complex carbohydrate, which means the body processes it slower. Studies suggest that eating 30g of fibre per day can contribute to weight loss. Wholegrain foods (like brown rice and wholemeal bread), lentils, chickpeas, broccoli and sweet potatoes are some good sources of fibre.
Porridge, made from oats, is another great option. It’s high in fibre and provides slow-releasing energy, helping you stay satisfied and energised throughout the day.
Balance your plate
Okay, but how do you actually put together a meal when using Saxenda? We like an approach called the plate model. It’s a way of dividing up your plate into different food types.
Fill up half your plate with non-starchy vegetables (aim for at least two portions), one quarter with carbs (go for wholemeal where you can), and the remaining quarter with lean protein. Additionally, you can add a small amount of healthy fats. We recommend a matchbox size.
Why is it important to control your diet on Saxenda?
So many reasons! Your diet is a key part of your weight loss plan: it determines how many calories you take in, how full and satisfied you feel, and whether you’re getting enough nutrients to stay strong and healthy.
Eating a nutritious diet also ensures you’ll get the best out of Saxenda. The medicine is designed to supplement a healthy diet, and might not work as well if you take it on its own.
How to get the best results on Saxenda
Aside from eating well, you’ll get the most out of Saxenda by making healthy lifestyle changes and sticking to them.
Move your body regularly
Exercise improves your metabolic health: for example, it helps build muscle and increases the amount of energy your body uses.
The minimum recommended amount of weekly movement is 150 minutes of moderate-intensity exercise—to the point where you feel warmer and are breathing a bit faster (think hiking, swimming, or cycling). Try to work in two strength sessions per week as well.
Stay hydrated
Drinking 6-8 glasses of water per day not only keeps your body working at its best but might also make you feel full.
Keep your motivation up
Feeling motivated to make changes (and stick to them!) is a key ingredient in a successful weight loss plan, too. Things like leaning on your family and friends for support and opting for habits that you enjoy can help you stay energised and excited about moving forward.
Side effects on Saxenda
Over one in ten people might get side effects when using Saxenda. But usually, these will go away on their own.
The most common symptoms are nausea, being sick (vomiting), diarrhoea, constipation, and having a headache.
In rare cases, side effects can be serious. If you have severe pain in your stomach that doesn’t go away, or an allergic reaction to the medicine (you might have trouble breathing or swelling of the face and throat) see your doctor right away.
Your weight loss journey
Making changes to your lifestyle can feel like a big leap—and in a lot of ways, it is! We know that it’s not easy to take up a totally new routine.
That’s why our weight loss programme includes one-to-one coaching with our team of experts. They’ll help you create a plan that works for you, and support you every step of the way in keeping it up. You’ll also get access to an app to track your progress and weekly medication. Losing weight is tough, but you can do it—and you don’t have to do it alone.
You can take your next step right now and see if the programme is a fit for you. Fill out this short form, it’ll take a few minutes at most.
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