Orlistat is a popular weight loss medication that can be an effective way to drop weight when combined with a healthy, low-fat diet and appropriate exercise. This article provides an in-depth guide to creating an effective diet plan while taking Orlistat, including what to eat, what to avoid, and practical tips for success.
Understanding Orlistat and Its Mechanism
Orlistat (Xenical) is a drug that can help with weight loss. Orlistat is a capsule that can be prescribed by your GP to help you to lose weight. It is also available over the counter at a reduced dose (brand name Alli®). It works in your gut to prevent around one third of the fat you eat from being absorbed. This undigested fat is then passed out in your stools.
Orlistat is most effective when used with a nutrient-rich and calorie-controlled diet. A carefully planned diet plays a crucial role when taking Orlistat for weight loss.
The Importance of Diet When Taking Orlistat
Diet is crucial when taking Orlistat to maximize 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. A low-fat, calorie-controlled diet enhances the medication's effectiveness and helps minimize potential side effects such as gastrointestinal discomfort. Using Orlistat alongside a healthy, balanced diet, you can achieve sustainable weight loss.
Key Principles of an Orlistat Diet Plan
Calorie Reduction
Creating a calorie deficit is fundamental to weight loss with orlistat. Most healthcare providers recommend reducing your daily caloric intake by 500-600 calories below your maintenance level. For many adults, this means consuming approximately 1,400-1,700 calories per day, but your specific needs may vary based on factors like age, sex, weight, and activity level. The ideal Orlistat diet is mildly hypocaloric, meaning you will need to eat slightly fewer calories than you burn.
Read also: The Science of Orlistat
Fat Intake Restriction
To minimize gastrointestinal side effects while taking orlistat, it's crucial to limit your fat intake. For Orlistat to work effectively for your weight loss therefore, your daily fat intake should not exceed 30% of your total calorie intake every day.
The general recommendation is to keep your total daily fat intake below 30% of your total calories, distributed evenly across your meals. For a 1,500-calorie diet, this means consuming no more than about 50 grams of fat per day.
Each meal must contain 1-15 grams of fat, and fat should account for no more than 30% of the daily calorie intake.
Nutritional Balance
Ensure you’re eating a nutritionally-balanced diet that supports weight loss. Here, you want to be eating foods with fewer calories but that make you feel full, and ensuring you’re getting all the vitamins and minerals your body needs to function at its best.
Foods to Include in Your Orlistat Diet
Fruits and Vegetables
Fruits and vegetables are low in calories and fat while being rich in essential nutrients such as vitamins, minerals and fiber. They help create a nutrient-dense, calorie-controlled diet that supports weight loss. When using Orlistat, these foods minimize fat content while promoting digestive health. They also fill you up on starchy foods so you feel full for a while and end up consuming fewer calories.
Read also: The Hoxsey Diet
- Examples: Berries, apples, oranges, leafy greens, bell peppers, tomatoes, cucumbers, broccoli, carrots.
Lean Protein
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. Studies have shown that getting at least 20 grams of protein at breakfast may help you lose weight.
- Examples: Chicken breast, turkey, fish (salmon, cod, tuna in spring water), egg whites.
Prawns are also a great low-fat protein source that are quick and easy to cook.
Low-Fat Dairy and Alternatives
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.
- Examples: Low-fat yogurt, skim milk, plant-based milk (almond, soy).
Whole Grains
- Examples: Brown rice, quinoa, whole-wheat bread, whole-grain pasta, oats.
Healthy Fats
Use liquid oils such as olive, safflower, sunflower, and canolaLiquid 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.
Foods to Avoid or Limit
High-Fat Foods
Avoid foods that are high in fat as this can make it more likely that you will have side effects. These can bring on side effects or make any existing symptoms worse. To manage this effectively, following an Orlistat diet plan can help reduce potential side effects and support weight loss while ensuring a balanced, low-fat intake. As a general rule, foods should have less than 5g of fat per 100g (this information will be on the food label).
Read also: Walnut Keto Guide
- Examples: Fried foods, fatty meats, processed snacks, full-fat dairy.
Meat: meat with fat you can see, meat with skin on, crackling, fatty meat (i.e.
Processed and Sugary Foods
Like those that will give you a rush of energy but won’t fill you up: think processed foods high in sugar (cookies, cakes, soft drinks) and refined grains (white bread, potatoes).
- Examples: Cakes, cookies, sugary drinks, white bread, refined cereals.
High sugar food/snacks e.g.High sugar drinks e.g.Sugar-based cereal e.g.
High-Fat Cooking Methods
Avoid frying food where possible - opt for baking, grilling or broilingFrying 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.
Sample 7-Day Orlistat Diet Plan
This meal plan is designed to be simple, affordable, and easy to prepare. It avoids high-fat ingredients and focuses on balance and digestibility.
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
Low-Fat Snack Ideas
Smart snacking can help you deal with your cravings before they get worse, helping you lose weight. Snacking can be challenging on orlistat, but these low-fat options (under 3g fat per serving) make good choices:
- Fresh fruit (apples, grapes, melon, berries)
- Rice cakes or oatcakes
- Air-popped popcorn (plain or lightly salted)
- A few almonds or walnuts (in moderation)
- Low-fat yoghurt or sugar-free jelly
Frozen Grapes - It’s perfectly accurate to describe these as refreshing summertime snacks. They taste like candy! Salt & Vinegar Chickpeas - Just like salt and vinegar chips, but better. Pan-Fried Cinnamon Bananas - A banana alone makes for a great energy spike, but why not jazz it up a bit? It only takes five minutes!
Practical Tips for Success
Check Food Labels
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. When reading food labels look at the ‘total fat’ and the ‘per 100g’ column. Choose foods that have less than 5g per 100g of fat. If you are using packaged foods, remember to add up the fat in all the packets you are eating from.
Portion Control
Practice portion control and make sure you don't overdo your food intake just because you are eating healthy.
Healthy Cooking Methods
Lowering fat intake is never easy, so take advantage of every tip you can find. Limit hydrogenated fats (shortening, lard) and animal fats (butter, cream) if you can.
Stay Hydrated
Fluids are vital to keep your body hydrated and for your metabolism to work most effectively. Aim for at least 8-10 cups of fluids per day, more when the weather is hot or if you are more active.
Keep a Food Diary
It is essential to keep a food diary whilst you are taking Orlistat. day. This helps to tell you more about your physical activity level and food related emotions. Keep a food and symptom diary - write down everything that you eat for at least a week and note down when you get treatment effects.
Manage Side Effects
Remember - if you are taking your Orlistat medication as prescribed and not experiencing treatment effects, this means that you are having a diet low in fat. This will help you to lose weight. Experiencing treatment effects means that you are eating too much fat.
The Importance of Professional Guidance
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.
Vegetarian/Vegan Options
Yes, vegetarian and vegan diets can work well with orlistat as they're often naturally lower in fat than meaty diets. Here are some plant-based protein options that are compatible with orlistat:
- Tofu
- Tempeh
- Seitan
- Legumes
- Nutritional yeast
- Low-fat plant milks
Long-Term Success
Losing weight can be challenging, but with the right plan and support, it becomes much more manageable. Following a 7-day orlistat diet plan is a great starting point, but for long-term success, consistency is key. In time you will change your eating habits to have a lower fat diet and no longer need the medication. Your dietitian or nurse will review your progress regularly. You must lose at least 5% of your start weight in the first 3 months for your prescription to continue.