Foods to Eat When Taking Metformin for Weight Loss

The good news? There isn’t a metformin diet plan you need to follow. The bad news? There isn’t a metformin diet plan to follow. That can feel overwhelming if you’re unsure where to start when making nutrition changes.

Don’t panic. In general, you’ll want to eat whole foods like fruits, veggies, lean proteins, healthy fats, and whole grains. These foods can promote weight loss, and sticking to them can help you avoid the types of foods that may make side effects worse.

Below, we’ll dive more into the best foods to eat when taking metformin for weight loss, as well as the foods to minimize or avoid.

There isn’t a prescriptive list of foods you should eat when taking metformin for weight loss. Instead, you’ll want to focus on eating a variety of whole, nutritious foods.

To promote weight loss, you need to be in a calorie deficit — that is, consuming fewer calories than your body needs for energy each day.

You don’t need to count calories to make this happen, though. Making healthy swaps and focusing on whole foods can help you eat fewer calories without the math. (But we do have a calorie deficit calculator that can do the math for you.)

Here’s what to focus on:

• Lean protein

• Fruits and vegetables

• Legumes

• Whole grains

• Healthy fats

• Low-fat or nonfat dairy

• Water

Let’s go over that list in more detail.

1. Lean Protein

Protein is a key macronutrient at any time of life, but it really shines during weight loss.

High-protein diets can:

• Suppress your appetite

• Help you feel fuller

• Reduce food cravings

• Help you hold onto muscle

This last one is especially important. When losing weight, there’s a chance you’ll lose muscle alongside body fat. Eating plenty of protein can minimize this risk.

Go for lean sources of protein like:

• Chicken

• Turkey

• Lean cuts of beef

• Fish

• Eggs

• Tofu

• Tempeh

Aim for about 100 grams of protein a day. Our protein calculator can give you a personalized recommendation. If you find it tricky to hit your number, protein bars and shakes are an easy way to up your protein intake.

2. Fruits and Vegetables

You knew fruits and veggies would be here somewhere, right? They provide the body with essential vitamins and minerals, and they’re high in fiber, which can help you feel full and satisfied.

The Dietary Guidelines for Americans recommends filling half your plate with fruits and vegetables.

Go for fruit like:

• Apples

• Blueberries

• Raspberries

• Pears

• Clementines

As for veggies, non-starchy vegetables tend to be lower in calories and carbohydrates (which can help prevent spikes in blood glucose levels) and higher in fiber for more fullness.

Go for:

• Broccoli

• Carrots

• Cauliflower

• Eggplant

• Mushrooms

• Spinach

• Salad greens

• Bell peppers

Many of these veggies work in our Mediterranean bowl recipe.

3. Legumes

Legumes are low in calories but high in fiber and protein, helping you feel fuller for longer.

Legumes include:

• Beans (including kidney, black, lima, and pinto beans)

• Chickpeas

• Lentils

• Peas

• Edamame

They also contain vitamins and minerals and have been linked to having a lower body weight.

4. Whole Grains

Whole grains are grains that contain all three parts of the grain kernel. These complex carbohydrates are high in fiber to help you feel fuller. Plus, they’re low-glycemic foods, helping stabilize blood sugar and supporting metformin’s ability to improve insulin sensitivity.

Whole grains include:

• Brown rice

• Whole-wheat bread

• Whole rye

• Quinoa

• Oats

Refined grains (like white bread and white rice) are more processed than whole grains. They’re stripped of their nutrients and can come with added sugars. Swapping refined grains for whole grains can aid weight loss and weight management while reducing your risk of health conditions like type 2 diabetes.

5. Healthy Fats

Don’t be afraid of fats when losing weight (or any time, for that matter!). Fats are an essential macronutrient needed for hormone regulation, heart health, and brain functioning.

Minimize saturated fat and trans fats. Instead, go for healthy fats like monounsaturated and polyunsaturated fats (which include omega-3 and omega-6 fatty acids). They can help reduce cholesterol and your risk of heart disease.

Foods with healthy fats include:

• Olive oil

• Nuts

• Seeds

• Avocados

• Oily fish like salmon and mackerel

Healthy fats are a pillar of the Mediterranean diet — which is a great eating plan for weight loss.

6. Low-Fat or Nonfat Dairy Products

Low-fat and nonfat dairy products are good sources of protein, calcium, and vitamin B12. Many are fortified with extra nutrients like vitamin D. Plus, they’re lower in saturated fats than full-fat dairy products.

Go for:

• Low-fat or fat-free milk

• Low-fat yogurt

• Greek yogurt

• Cottage cheese

• Low-fat cheese

Vegan? Dairy alternatives made from soy, oats, and almonds are nutritious options.

7. Water

Not technically a food, but it deserves a shout-out. Water can help with weight loss because it can lower your appetite and make you feel fuller, especially if you drink a glass before meals.

Plus, swapping sugary drinks, like fruit juice and soda, for water can help reduce your calories and cut down on added sugar.

Aim to drink enough water so your pee is clear or light yellow. If you experience metformin side effects, like vomiting or diarrhea, it’s even more important to drink enough to stay hydrated as you’ll lose water.

BTW, taking metformin with food can reduce the risk of side effects. Check out our guide to the best time to take metformin.

Bland Foods If You Have Nausea When Taking Metformin

Don’t worry — you don’t need to avoid flavor forever. But if you experience metformin side effects like nausea, bland foods can help you get some food in and settle your stomach as your body gets used to the medication.

Reach for foods that are easy to digest and not too spicy.

Bland foods recommended when nauseous include:

• Skinless chicken

• Fish

• Potatoes

• Rice

• Tofu

• Eggs

• Bland veggies like beets, spinach, and carrots

Ginger may also help ease nausea. Look for ginger chews or tablets, or make your own ginger tea.

Nope, there isn’t a metformin weight loss diet plan you need to follow.

The U.S. Food and Drug Administration (FDA) doesn’t list any foods to eat or avoid in the prescribing information that comes with metformin. In general, you’ll want to eat a balanced diet with nutritious, whole foods to help you hit your weight loss and health goals with metformin.

If you’re looking for inspiration on what to eat for breakfast while taking metformin — plus ideas for lunch and dinner — we’ve put together a seven-day meal plan for weight loss to get you started. We also have more information on GLP-1 diet plans, if you’re considering medication like semaglutide.

As with the foods to eat, there isn’t a strict no-go list of foods to avoid on metformin. That said, some foods can slow your weight loss efforts.

Avoid or cut down on these foods when taking metformin for weight loss:

• Processed foods

• Refined and simple carbs, like white bread and pasta

• Fatty foods, like butter and sausages

• Foods high in added sugar, like sugary cereal and candy

Minimizing these foods isn’t just a good step for weight loss. Research suggests that a high-fat, high-calorie diet can slow the absorption of metformin, and it might mean you need a higher dose to get the same effect from the medication.

If you’re experiencing side effects like nausea or vomiting, avoid foods that can make them worse, such as:

• Very spicy foods

• Greasy or fried foods

• Processed foods

• Foods high in salt

• Dairy products

• Caffeine

• Alcohol

• Fizzy drinks

Avoiding or minimizing greasy, processed, and high-salt foods can also promote weight loss and improve your health, so it’s a win-win on that front.

Whether it’s for obesity or type 2 diabetes, for the most part, this list will look the same regardless of why you’re taking metformin. For example, the foods to avoid while taking metformin for PCOS (polycystic ovary syndrome) would be the same to help you manage your weight and insulin resistance.

That said, don’t be shy about asking your prescribing healthcare provider for advice based on your situation and health concerns. You can also reach out to a registered dietitian, nutritionist, or another healthcare professional for guidance.

A Note on Alcohol

Alcohol is the one thing that is highlighted in the FDA’s prescribing information for metformin. It says to avoid excessive alcohol consumption, as this can increase your risk of lactic acidosis (a buildup of lactic acid in the blood).

Alcohol isn’t great for weight loss, either. It contains “empty calories” (calories with little to no nutrition), and it can disrupt sleep and spike blood sugar levels.

You don’t have to go teetotal if you don’t want to, but reducing how much alcohol you drink can help you reach your goals.

Here’s the bottom line on what foods to eat when taking metformin for weight loss:

• Nothing is off limits when taking metformin (except excessive alcohol). But you’ll want to stick to a healthy diet of nutritious foods, like lean proteins, fruits and veggies, legumes, whole grains, low-fat dairy, and healthy fats to help with weight loss and lower blood sugar levels.

• These foods can also help minimize some of the side effects of metformin, as greasy, salty, and processed foods might make nausea and stomach upset worse. If nausea does crop up, reach for bland foods and ginger until your body adjusts.

• The same goes for supplements — anything you consume should be easy to digest and not too much work for your stomach.

• Finally, don’t forget about the other lifestyle changes that can help you lose weight and prevent weight gain, like getting enough rest, lowering stress, and getting more movement into your day.

If you’re looking into your options, we’ve covered what to eat on Ozempic®. You can also take our online weight loss assessment for help finding a treatment option that would work best for you.