Orlistat Diet Plan

The key to getting the best results from orlistat is following an appropriate diet and maintaining it alongside your medication. Orlistat prevents your body from absorbing around a third of the fat you eat at each meal. Instead, these fats leave your body as stool. By absorbing less fat, you lose more weight than you would without the medication.

If you have a diet that's very high in fat, it can make orlistat work less effectively as it's unable to get rid of enough fat to help you lose weight. Eating too much fat can also make orlistat side effects like frequent, urgent and oily stools more likely, so it's better to stick to a low-fat diet to get the best results and reduce your likelihood of side effects.

Studies have shown that about 37% of people lose 5% of their starting weight over 12 weeks, provided they're sticking to a diet plan and exercise regime. However, in others, it can be less effective. This might be caused by patients not sticking to their new diet and exercise regime, making the medication less effective or in some people, it may just not be the most effective weight loss treatment for them.

Every person is different, and the amount of food to eat when taking orlistat will depend on a few factors. As a rough guide for general weight loss, according to the NHS:

• People assigned male at birth should have around 2500 calories a day and can safely lose weight while consuming around 1900 calories per day.
• People assigned female at birth should have around 2000 calories a day and can lose weight safely at around 1400 calories per day.

This is called a '600-calorie deficit’, and regardless of whether you’re taking orlistat or not, you shouldn’t be eating fewer calories than this.

A good way to stay on top of your calories is with a calorie-counting app or by doing it manually, but this might take longer as apps have pre-loaded information about most products. You might also need a scale to weigh out your portions. Recording your meals can help make sure you’re getting the appropriate nutrition because while taking orlistat, you need to think about your fat and protein intake.

Eating at a calorie deficit can help you lose weight, but if all your calories are made up of fats or sugars, you may experience negative side effects and reduced weight loss. It’s also important to make sure your body is still getting the right amount of nutrition while losing weight so you can stay as healthy as possible. With this in mind, we recommend getting around 30% of your calories from healthy fats and split this between your 3 meals. If you do get hungry between meals, a healthy, low-calorie snack is best to keep orlistat effective.

How much fat is in my food?

If you’re concerned about the amount of fat you’re eating, you should always check the label on the packaging.

As a general rule, when reading food labels, look at the ‘total fat’ section and the ‘per 100g’ column. Try to pick foods that have less than 5g per 100g. A lot of food packages will also give a clear percentage figure showing how much of your daily fat allowance each food contains.

The key to a good orlistat diet plan is including foods you enjoy eating, so you can maintain it.

We’ve put together some examples of what your orlistat diet could look like to help you safely and effectively lose weight:

Breakfast

Baked tomatoes on toast:

A handful of sweet cherry tomatoes, fresh whole wheat toast with fresh chives, and low-fat cheese – this is a healthy and delicious way to start your day, and it only takes a moment to prepare.

https://www.nhs.uk/healthier-families/recipes/baked-tomatoes-on-toast/

Breakfast burritos:

Breakfast burritos have all the fibre, protein, and healthy fat you need to kickstart your day. They're quick and easy to make and perfect for taking on the move. Make sure you use low-fat ingredients, though.

https://www.nhs.uk/healthier-families/recipes/breakfast-burritos/

Soft-boiled eggs and asparagus:

Boiled eggs give your body the protein it needs, and grilled asparagus adds depth and nutrition. It's easy to make and delicious to taste.

https://www.jamieoliver.com/recipes/eggs/grilled-asparagus-poached-egg-on-toast/

Egg white Greek omelette:

With an egg white omelette, you can cut the fat and keep the protein. Egg whites have much less fat, so it’s easier to build a larger meal that will keep you fuller for longer.

https://www.thespruceeats.com/egg-white-omelet-4589769

Breakfast bowls:

With breakfast bowls, the sky's the limit. Explore these combinations, or make your own. Think oats, fruit, and honey. But, remember to keep things low fat.

https://www.thespruceeats.com/breakfast-bowls-to-inspire-healthy-eating-4150004

Low-fat pancakes:

A classic breakfast treat made low-fat and suitable for your diet. And all it takes is switching to non-fat milk and watching your toppings.

https://www.thespruceeats.com/basic-low-fat-pancakes-2245814

Lunch

Chicken tomato jacket potato:

Potatoes, vegetables, chicken breast, and low-fat Greek yoghurt make a jacket potato that’s as low-fat as it is tasty. It's a quick and easy family lunch.

https://www.nhs.uk/healthier-families/recipes/chicken-and-tomato-jacket-potato/

Chunky chicken sweetcorn soup:

Soups are great lightweight meals that tend to be low-fat. This chunky chicken number serves four and can be ready in under 15 minutes.

https://www.nhs.uk/healthier-families/recipes/chicken-and-sweetcorn-soup/

Coconut rice salad:

Rice is a great choice for keeping fats down and energy up! This colourful rice salad is good for meal planning and a great BBQ dish.

https://www.nhs.uk/healthier-families/recipes/coconut-rice-salad/

Healthy wraps:

Wraps are always as healthy as what you put in them. So make healthy choices, and you'll be kitted out with an easy-to-prepare lunch you can take on the move.

https://www.thespruceeats.com/easy-wraps-to-bring-for-lunch-4161189

Thai curry noodle soup:

Looking for something warming? This Thai soup is a great source of fibre and protein. Prawns are also a great low-fat protein source that are quick and easy to cook.

https://www.bbcgoodfood.com/recipes/thai-curry-noodle-soup

Oven-baked fish and chips:

When you can’t takeaway, ‘fakeaway’. Oven-baked fish and chips are the perfect way to get that ‘chippy’ experience without putting your diet at risk. We know it’s not quite the same, but this is a great source of nutrients with low fat.

https://www.bbcgoodfood.com/recipes/oven-baked-fish-chips

Dinner

One pan chicken and rice:

Who said ‘healthy’ has to be hard? This one-pan chicken and rice ticks all your protein boxes while minimising fat intake. Less to wash up, more to eat.

https://www.olivemagazine.com/recipes/one-pots/healthy-one-pan-chicken-and-rice/

Chicken pasta salad:

You can still eat pasta on a diet. You just need to make sure it’s done right. And a pasta salad is a great way to get it right. All the nutrients of a salad, balanced with healthy chicken and pasta.

https://www.olivemagazine.com/recipes/healthy/chicken-pasta-salad/

Greek gyros:

Cut out the kebab, and make your own gyros at home. All it takes is some Quorn chicken pieces, flatbread and ingenuity. High in protein and keeps your fats at 10g (regular kebabs average around 70+).

https://www.heartuk.org.uk/tasty-recipes/recipe-detail/266-uclp-greek-gyros-flatbreads

Creamy leek, pea, spinach risotto:

This risotto is low in saturated fats, salt, and 2 of your 5 a day, so it does it all. It’s also ready in less than 20 minutes.

https://www.heartuk.org.uk/tasty-recipes/recipe-detail/269-uclp-creamy-leek-pea-spinach-risotto

Thai steamed salmon:

Salmon can be a fatty fish, but it's a healthy fat, and in the right portions, it's fine as part of your diet. This meal is also packed with protein to keep you fuller for longer.

https://www.bbc.co.uk/food/recipes/thaisteamedsalmon_7254

Low-fat chicken and mushroom pie:

When you think of weight loss, you often don’t think of pie. But, if you do it right, you can enjoy a low-fat version that feeds the whole family. There are no extra fats here, and they use potatoes instead of buttery pastry - genius.

https://www.bbc.co.uk/food/recipes/low-fat_chicken_and_43509

More low-fat recipes:

If you’re looking for more inspiration, BBC Good Food has a ton of low-fat recipes. They also have shopping lists of everything you need to prepare them and detailed write-ups of exactly what they contain so you can check they fit your diet plan.

Fat substitutes and healthier choices

As you only take orlistat with meals, avoiding snacking as much as possible is usually recommended. Snacking between meals may lead to a higher calorie and fat intake (depending on what you’re snacking on), and because you don’t take orlistat with snacks, this fat is completely absorbed. This can make it harder to keep track of your fat intake while also slowing your weight loss.

If you do need to snack, make it as healthy as possible and keep portions small. These are called snacks, not meals, for a reason.

Avoid any snacks containing:

• butter
• dairy
• fatty meats
• oils
• animal products
• sausages
• fried foods
• sweets
• nuts
• crisps
• bread
• biscuits
• cakes

Try instead:

• sliced peppers with low-fat yoghurts
• mixed berries or frozen berries
• celery sticks and dips
• sweetcorn
• vegetables
• fruits
• micro salads
• lean meat (keep it small)

IMPORTANT: While there are healthy snacks available, you should try to stick to just 3 meals with your medication. This is the best way to get the most out of your treatment and lose weight quickly and effectively.

The most important things in an orlistat diet are balance, nutrition, and sticking to it. It’s been proven that patients who follow a diet plan and take their medication as prescribed lose about 5% of their weight over a 12-week period, so it’s possible for you to do the same.

Reducing your fat intake and improving your diet isn’t just important to achieve your weight loss goals but also for your health. Taking orlistat without changing your diet as instructed by your doctor can increase the likelihood of negative side effects and may make orlistat ineffective.

But what exactly does your body need, and why is it so important in an orlistat diet? All your body's nutrients are placed into different categories called ‘macronutrients’. You’ll often see these labelled on food packaging, and they include carbohydrates, fats and proteins. We need a certain amount of these macronutrients to stay healthy and for our bodies to function. Each macronutrient plays a different role in your body, but they’re all essential in their own way.

Carbohydrates

Carbohydrates are used as energy sources, for storing energy and digestion. They also help keep you fuller for longer while fueling your body.

This is important on an orlistat diet, as you need energy. It will help you avoid snacking between meals and make it easier for you to exercise more.

Protein

Protein helps rebuild your muscles and repairs tissues. They’re also important for PH balance, enzymes and hormones.

When on an orlistat diet, it’s important to get plenty of protein to support your muscles and compensate for the reduced fats.

Fat

Fats are used for energy, insulation, and transportation in the body. They also keep cell membranes healthy.

Eating the right amount of fat on an orlistat diet is important because too much fat negatively impacts your treatment. Too much fat also leads to excess weight gain, especially if you’re not burning it as energy.

Fibre, salt and vitamins

While not technically macronutrients, getting the right amount of fibre, salt, and vitamins is important while taking orlistat. These are essential for maintaining good health.

Fibre helps with digestion and prevents constipation. It does this by making it easier to pass stools. It also helps your heart health and cholesterol levels. There is also evidence that fibre can help reduce your risk of certain cancers.

Salt is important as it helps you maintain the right balance of fluids and keeps muscles and nerves functioning correctly. Too much salt can negatively impact your health too though. You should aim to have no more than 6g of salt a day.

Vitamins support bone health, brain function, hormone regulation, fighting infection and healing. You should make sure you’re getting enough of all the vitamins your body requires or take a daily multivitamin supplement while on orlistat.

If your orlistat diet is working, you will lose weight at a safe and steady pace over your first 6 months of treatment. Your doctor will review your progress after 3 months, and if you've lost at least 5% of your body weight and are not experiencing unmanageable side effects, your diet is going well.

If you find you're not losing weight after this period, it could be an issue with your diet. This is why we recommend tracking your diet using a diet tracker. We provide one as part of our support package to help you monitor your progress. You can also share this with your doctor if you feel that your treatment isn't working despite maintaining a good diet.

For some people, orlistat may not be an effective option, even when following a healthy diet plan. In these cases, your doctor may recommend other types of weight loss treatment that may be a better fit for you, such as Mounjaro, Wegovy or Mysimba.