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Fruits and Vegetables


Nutritional advice while using weight loss injections

Weight loss injections, such as semaglutide (Wegovy, Ozempic), Tirzepatide (Mounjaro), and others, have become increasingly popular as an aid for weight management. These medications help regulate appetite, slow gastric emptying, and improve blood sugar control. However, their effectiveness can be maximised with proper nutrition. This guide provides essential nutritional advice for individuals using weight loss injections to ensure they achieve optimal results safely and sustainably.

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Chicken Skewers

Focus on protein intake

  • Protein is essential for preserving muscle mass, enhancing satiety, and supporting overall metabolic function.

  •  Aim for 0.8–1.2 grams of protein per pound of body weight (based on activity level).

  • Choose lean protein sources such as:

    • Skinless chicken and turkey

    • Fish (salmon, cod, tuna)

    • Eggs and egg whites

    • Greek yogurt and cottage cheese

    • Tofu, tempeh, and seitan

    • Lentils, chickpeas, and beans

    • Lean cuts of beef and pork (sirloin, tenderloin)

    • Protein shakes (low-sugar options preferred)

  • Incorporate protein at every meal to stabilise blood sugar levels and reduce hunger.

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Fruits and Nuts

Prioritise fiber-rich foods

Since weight loss injections slow digestion, consuming fiber can help prevent constipation and improve gut health.

  • Aim for 25–35 grams of fiber per day.

  • Eat whole grains such as:

    • Quinoa

    • Brown rice

    • Whole wheat bread, pasta, and tortillas

    • Oats

    • Barley

  • Include fiber-rich vegetables such as:

    • Leafy greens (spinach, kale, romaine)

    • Broccoli, Brussels sprouts, cauliflower

    • Carrots, bell peppers, zucchini

    • Cabbage and asparagus

  • Consume fruits with high fiber content, such as:

    • Berries (strawberries, blueberries, raspberries)

    • Apples and pears (with skin)

    • Oranges and grapefruit

    • Bananas (in moderation)

  • Add legumes like lentils, beans, and chickpeas to meals.

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Glasses of Water

Stay hydrated

Weight loss injections may reduce thirst, increasing the risk of dehydration.

  • Drink at least 8–10 glasses (2–2.5 liters) of water daily.

  • Add electrolytes if experiencing dizziness, fatigue, or dehydration symptoms.

  • Opt for herbal teas, infused water, or broths for hydration variety.

  • Consume water-rich foods like cucumbers, watermelon, and celery.

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Control portion sizes & avoid overeating

These medications reduce hunger, so learning to recognize fullness is crucial.

  • Eat smaller, balanced meals to avoid discomfort from slow digestion.

  • Use smaller plates and listen to hunger cues.

  • Avoid eating until overly full; stop when satisfied.

  • Chew food slowly to aid digestion and improve nutrient absorption.

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Appetizers
Chocolate Chip Cookies

Limit processed & high-sugar foods

Processed foods can hinder weight loss progress and increase inflammation.

Foods to Avoid:

  • Refined carbohydrates:

    • White bread, pastries, white rice

    • Sugary cereals and processed snack bars

  • Sugary foods and beverages:

    • Soda, fruit juices, energy drinks

    • Candy, cakes, and cookies

  • Fried and ultra-processed foods:

    • Fast food items

    • Chips and packaged snacks

    • Frozen meals with high sodium and preservatives

  • High-fat processed meats:

    • Bacon, sausage, hot dogs

    • Deli meats high in sodium

  • Artificial sweeteners and highly processed diet foods (may trigger cravings and bloating)

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Incorporate healthy fats

Healthy fats support heart health and help maintain satiety.

Foods to Eat:

  • Avocados

  • Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds)

  • Olive oil and coconut oil (in moderation)

  • Fatty fish (salmon, mackerel, sardines)

  • Nut butters (unsweetened almond or peanut butter)

Foods to Avoid:

  • Trans fats and hydrogenated oils (found in margarine, some baked goods, and fried foods)

  • Excessive saturated fats from processed meats and full-fat dairy

  • Deep-fried foods

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Salmon Fillet
Late Night Food Truck

Space out meals & avoid late-night eating

Since weight loss injections slow digestion, meal timing is important.

  • Eat small, frequent meals rather than large ones.

  • Avoid eating too close to bedtime, as digestion may take longer.

  • Space meals 3–4 hours apart to maintain energy levels and digestion efficiency.

Listen to your body

Adjust your diet based on how your body responds to weight loss injections.

  • If experiencing nausea, opt for bland, small meals (e.g., crackers, toast, bananas, plain rice).

  • If feeling fatigued, check hydration and nutrient intake.

  • If dealing with constipation, increase fiber and water intake.

  • Consult a dietitian or healthcare provider for personalised advice.

Healthy Salad
Croquet with Salad

Maintain a balanced approach

Weight loss is a gradual process, and sustainable habits are key.

  • Focus on long-term changes rather than quick fixes.

  • Practice mindful eating and avoid restrictive dieting.

  • Pair good nutrition with regular physical activity for best results.

Why choose Oakridge Aesthetics for your weight loss injections

✔ Face to face consult required

Weight loss injections are a prescription only medicine.  We require a face to face consultation with every patient before we can recommend an appropriate treatment.

✔ Medication sourced from a NHS registered supplier

You can be assured that our medication is sourced from a local, registered NHS supplier and a genuine product, avoiding counterfeit or low-quality products.

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✔ Medical supervision
 

We monitor your progress, adjust your treatment as needed, and help you manage any potential side effects, ensuring a safe weight loss journey. 

✔ Safety & proper dosing
 

We ensure you receive the correct dosage based on your medical history, preventing dangerous side effects or complications.

✔ 24 hour support
 

Ongoing support is available by phone and email. We also have a dedicated what's app support community that you can join to chat with other patients on their weight loss journey.

✔ Full medical aesthetics & administration insurance

We hold fully comprehensive medical aesthetics insurance from a medics only insurer.

This is my seventh week taking the weight loss treatment and i'm astonished with my weight loss.  I've dropped from 113kg to 96.5kg.  To say I am delighted is an understatement.  Thank you so much Liz, your advice has been invaluable.  Worth every penny.  

Shey Davies, December 2024

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