Orlistat Diet Plan: What to eat when taking Orlistat

In this article, we’ll guide you through the essentials of creating an effective diet plan when taking Orlistat. We’ll look at how a well-balanced diet can boost your chances of weight loss, the types of foods to include (and avoid) while on Orlistat and why consulting your doctor or nutritionist is an important step before starting.

Key Takeaways

Here are the five biggest takeaways from this article about an Orlistat diet plan:

• A low-fat, calorie-controlled diet is essential when taking Orlistat to maximise weight loss benefits and minimise side effects like gastrointestinal discomfort.

• Incorporating more fruits, vegetables, lean meats and low-fat food options into your meals supports weight loss while using Orlistat.

• Strategies like avoiding fried foods, using plant-based or fat-free milk, checking food labels and choosing liquid oils help maintain a low-fat diet that complements Orlistat.

• Consulting a doctor or nutritionist ensures Orlistat is safe and effective for you. They can help structure a diet plan, monitor your progress and address potential issues.

• Small changes like asking for sauces and dressings on the side, replacing butter and margarine with herbs and spices and baking or grilling instead of frying improve meal quality while reducing fat intake.

Is diet important when taking Orlistat to increase the chance of achieving weight loss success?

Yes, diet is crucial when taking Orlistat to maximise weight loss. Orlistat works by blocking the absorption of some fats, which means your overall fat intake has a significant role in how well the medication works. Following a low-fat, calorie-controlled diet enhances the medication's effectiveness but also helps minimise potential side effects such as gastrointestinal discomfort. Using Orlistat alongside a healthy, balanced diet, you can achieve sustainable weight loss.

UK Meds' 7-Day Orlistat Diet Plan

UK Meds have put together a 7-day diet plan that you can follow if you are using Orlistat:

Day 1:

Breakfast: Whole-grain toast with smashed avocado

Lunch: Grilled chicken salad

Dinner: Baked salmon with broccoli, carrots and baked sweet potato

Snack: Low-fat yoghurt with berries

Day 2:

Breakfast: Oatmeal with almond milk

Lunch: Lentil and vegetable soup

Dinner: Grilled turkey breast with quinoa and vegetable stir fry

Snack: A handful of almonds or fruit

Day 3:

Breakfast: Smoothie with spinach, mango and almond milk

Lunch: Grilled prawn and avocado whole-grain wrap

Dinner: Oven-baked cod and brown rice

Snack: Sliced apple

Day 4:

Breakfast: Low-fat Greek yoghurt with granola

Lunch: Grilled chicken and vegetable sandwich on whole grain bread

Dinner: Veggie chilli with black beans and kidney beans

Snack: Sliced cucumber with low-fat cream cheese or guacamole

Day 5:

Breakfast: Scrambled egg white with spinach and tomato

Lunch: Tuna salad whole grain wrap

Dinner: Grilled pork chops with Brussels sprouts and quinoa

Snack: A handful of cherry tomatoes

Day 6:

Breakfast: Smoothie with spinach, frozen berries and milk

Lunch: Grilled chicken and vegetable kebabs

Dinner: Baked turkey meatballs with whole-grain pasta 

Snack: A handful of grapes

Day 7:

Breakfast: Whole-grain cereal with unsweetened almond milk

Lunch: Chickpea and vegetable salad

Dinner: Grilled sea bass with broccoli, carrots and a baked sweet potato

Snack: Fat-free yoghurt with fruit

The above diet plan is based on well-known elements of a healthy, balanced diet. Below is an explanation of each of these elements, looking at why they should be included in your diet.

Eat more fruits and vegetables

Fruits and vegetables are low in calories and fat while being rich in essential nutrients such as vitamins, minerals and fibre. They help create a nutrient-dense, calorie-controlled diet that supports weight loss. When using Orlistat, these foods minimise fat content while promoting digestive health.

Choose leaner meat

Lean meats (like chicken breast, turkey and fish) are excellent sources of high-quality protein with minimal fat content. Protein supports muscle maintenance and helps with feelings of fullness, helping you to control your appetite. Lower fat levels can also reduce the risk of side effects from Orlistat.

Choose low-fat versions of food

Low-fat foods help you stay within the recommended daily fat intake while still having dairy products, snacks or condiments. Orlistat blocks the absorption of dietary fat, so reducing fat consumption reduces side effects and ensures the medication works more effectively.

Check food labels for total fat content

Reading food labels allows you to track fat intake, ensuring you stay within the recommended limit. This helps minimise Orlistat-related side effects and supports a calorie-controlled diet. It also helps you identify hidden fats in processed or packaged foods.

Avoid frying food where possible - opt for baking, grilling or broiling

Frying adds significant amounts of fat to meals. Baking, grilling, or broiling requires little or no additional fat, helping you prepare healthier dishes that align with Orlistat’s dietary recommendations. 

Opt for plant-based or fat-free milk

Plant-based or fat-free milk options are naturally lower in fat than whole or semi-skimmed milk. These alternatives help keep fat intake low while providing essential nutrients like calcium and vitamin D.

Ask for sauce and dressing on the side when eating out

Sauces and dressings can be high in hidden fats. By asking for them on the side, you control the portion and reduce fat intake. This prevents unintentional overconsumption of fat and helps avoid Orlistat’s gastrointestinal side effects.

Avoid margarine and butter - replace it with herbs, spices & lemon juice

Butter and margarine are high in saturated fats, which can quickly exceed your fat limit when using Orlistat. Herbs, spices and lemon juice provide flavour without added fat, promoting heart health and making meals more enjoyable.

Use liquid oils such as olive, safflower, sunflower, and canola

Liquid oils, particularly those high in unsaturated fats, are healthier for cooking. They are less likely to contribute to heart disease and inflammation compared to solid fats like butter or margarine. Using these oils sparingly ensures your fat intake stays in line with Orlistat’s requirements.

Should I get advice from my doctor or nutritionist?

Yes, it’s essential to seek advice from your doctor or a nutritionist when using Orlistat. They can provide personalised guidance tailored to your health history, weight loss goals and dietary needs, ensuring the medication is safe and effective for you. Healthcare professionals can help structure a balanced, low-fat diet that minimises side effects while supporting nutrient intake. They can monitor your progress, address potential vitamin deficiencies caused by Orlistat’s effects on fat absorption and adjust your plan as needed.

Sources

Dietary advice for patients taking orlistat - NHS