Here’s When You Should Eat on Semaglutides, According to a Doctor of Obesity Medicine

There’s a lot of discussion about what to eat and what to avoid while on weight loss medications like Wegovy and Mounjaro—but what many of us also want to know is: When should I be eating while on these drugs?

You may have come across recent studies, like one from Brigham and Women’s Hospital and Harvard Medical School, that have explored the impact of meal timing, comparing early meal schedules (first meal at 9 a.m. and last at 5 p.m.) to late meal schedules (first meal at noon and last at 8:30 p.m.). The findings showed that eating later in the day could significantly increase hunger, lower levels of leptin (an appetite-suppressing hormone) and affect how the body stores and burns fat throughout the day. Although it was a small study and further research is needed, it highlights the potential importance of timing in eating. It’s also important to note that the participants in this study were not using weight loss medications.

Meghan Garcia-Webb, MD, who is triple-board-certified in internal medicine, lifestyle medicine and obesity medicine, shares her insights on meal timing: “We don’t have enough evidence to make any firm conclusions about direct effects of meal timing on medication efficacy, but there is a small but growing body of research to suggest circadian rhythm impacts weight.” So, for those looking to optimize their dietary habits, finishing meals by early evening might sync better with the body’s natural rhythms, potentially enhancing the effectiveness of their weight loss regimen.

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Ahead, we explore whether there is an ideal eating schedule for those on weight loss medications, which foods are best to eat or avoid, and how meal timing might influence overall weight loss success.

When is the best time to eat while on weight loss medication?

Determining the optimal time to eat while on weight loss medication hinges on establishing a routine that aligns with your personal preferences. “The ideal [eating] schedule is something that works for you as an individual,” notes Dr. Garcia-Webb. While there is a wealth of advice about what to do and what not to do, individual preferences often don’t receive enough consideration: How do you want to eat? She views this as an excellent opportunity to discover what truly works for you, enabling you to develop a plan that is both purposeful and maintainable.

“In my experience, and the literature agrees, the most effective dietary programs are those that patients can stick to,” she elaborates. For those seeking structure, she suggests having a well-planned breakfast, lunch and dinner, with the option of a mid-afternoon snack if needed, but recommends against snacking throughout the day. “I don’t recommend intermittent fasting unless someone finds it easy and sustainable.”

What about eating close to bedtime?

The timing and type of your meals matter, especially when it comes to eating later in the day. “Your body naturally has a lot of other tasks to perform while you are asleep, and when you eat too close to bedtime, you are also giving it another big job in digesting the meal,” she explains. If you’re someone who eats your main meals earlier and pays attention to your body’s cues, then your evening meal naturally becomes smaller if you’ve had a hearty intake earlier—this approach is a straightforward way to manage your food intake throughout the day.

Can meal timing minimize medication side effects?

Starting a new weight loss medication can be a bit of a balancing act. Some find that eating smaller, more frequent meals throughout the day works better than sticking to the traditional breakfast, lunch and dinner schedule. “We don’t know if it will make your Wegovy work better, but it might make it easier to prevent side effects, and then you’ll be more likely to stick with the medication,” Dr. Garcia-Webb points out.

As you progress in your weight loss journey, it’s also important to remember that your eating habits will likely evolve. For example, in the beginning, you might notice a significant reduction in appetite, leading you to rely more on protein shakes for nutritional needs. By the 30th week, however, your appetite may have normalized, making it easier to return to three balanced meals daily.

“Above all else, meals should be intentional,” she emphasizes. Allocate at least 20-30 minutes to sit down for each meal. It’s not necessary to be eating constantly during this time, but rather enjoy your food at a relaxed pace. Additionally, eliminating distractions such as TV or your phone can enhance your dining experience. Adopting these mindful eating practices helps prevent hurrying through meals and reduces the risk of mindless overeating, which can cause nausea, vomiting, and stomach discomfort.

One final piece of advice…

“As you are losing weight, it is important to preserve lean muscle, and eating protein and lifting weights are two excellent ways to help your body stay strong,” shares Dr. Garcia Webb. She recommends leaning towards plant-based proteins, such as tofu, quinoa and edamame, whenever possible. Plus, incorporating a wide variety of fruits and vegetables is key. Aiming for five servings a day is a great target.

For more wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:

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