Taking phentermine surpresses your appetite, so it’s very important you eat the right foods you so can get sufficient nutrition in the limited calories you eat.
Like other weight loss medications, phentermine should only be one part of the overall weight loss plan.
Therefore, you should try to make healthy changes to your diet that you can stick to long-term once you are off the medication.
That’s why it’s important to use a diet where you actually enjoy the food you eat and can fit into your everyday life.
The article below will cover everything you need to know about following a phentermine diet plan and offer a sample 7 day plan to follow.
Tips for Following a Diet Plan on Phentermine
Eat More Protein
Many studies find that eating sufficient amounts of protein can help reduce appetite and thus, body weight (1, 2, 3).
Many studies also show that eating good amounts of protein can help increase muscle mass and strength, which will increase your basic metabolism and increase your energy expenditure (4, 5).
High protein foods include:
- Lean meats
- Fish
- Legumes and beans
- Nuts and seeds
- Dairy
Eat More Fiber
Foods that contain lots of fiber increase feelings of fullness by promoting the release of satiety hormones (6, 7). This means that you eat less naturally.
Foods high in fiber include:
- Fruits and vegetables
- Nuts
- Whole grains
- Legumes
- Oats
Drink Water
Sugary drinks such as sodas and fruit juices contain lots of sugar that add extra calories into your diet without filling you up. They are essentially empty calories.
Drinking water contains no calories, but studies find that it can speed your metabolism by 30% within a 60-90 minute window. This can help you burn more calories and help keep your weight under control (8, 9).
Eat Less Sugar
Eating too much sugar can cause a range of health issues. These include inflammation, increase triglyceride levels and obesity (10).
Reducing your sugar consumption can be done in various ways. One of the easiest is to drink water instead of sugary drinks like soda and juice.
Another way is to snack on healthy foods like nuts, seeds and dried fruit. If you’re going to opt for a sugary snack, keep it as a treat or eat in smaller sizes.
It’s also worth checking food labels for hidden sugar. Sometimes low-fat products are substituted with extra sugar in order to keep it’s taste.
Foods to Eat on a Phentermine Diet
Although you shouldn’t completely cut any food, you should be making certain foods a priority. These sorts of foods will contain all the nutrients you need as well keep you fuller for longer.
Ultimately, they will help you regulate your food intake after you’ve stopped taking phentermine.
The sorts of foods you should eat regularly include:
Vegetables
Vegetables are excellent sources of high in fiber, vitamins and minerals. Studies find those who eat vegetables generally weigh less over time (11).
Generally, it’s a good idea to eat a variety of different colored vegetables, as they typically contain different types of nutrients.
Fruits
Although fruit is higher in sugar, these are natural sugars. Because they contain lots of fiber and water as well, they don’t spike blood sugar levels as much as added sugars do.
One large study of over 130,000+ people found that higher fruit intake was associated with more weight loss over the 24 period over which the study was conducted (12).
Whole Grains
Whole grains are thought to not be that healthy because they are high in carbs. However, it is refined grains (e.g white bread), where all the nutrients have been stropped from, that are less healthy.
Whole grains have many health benefits, including reducing the risk of inflammation and heart disease (13, 14)
One review containing 120,000+ people found 3 servings of whole grains every day was linked to a lower body mass index and less belly fat (15). Good examples include:
Examples of whole grains include:
- Oatmeal
- Whole grain bread
- Barley
- Quinoa
- Brown rice
- Bulgur
Legumes and Beans
Legumes and beans are excellent plant-based sources of protein.
They are a great choice for those looking to lose weight because their high fiber and protein can help feelings of fullness leads to less food intake over the long-term (16, 17).
Many studies show that they can help reduce weight sustainably and cut fat by naturally reducing food intake. (7, 8).
Some examples of popular beans and legumes include:
- Chickpeas
- Peanuts
- Black beans
- Lentils
- Kidney beans
- Soybeans
Nuts and Seeds
Despite being high in good fat and calories, they actually can help you lose weight.
One study found those who ate two or more portions of nuts per week had a 31% lower risk of weight gain compared to the control group that didn’t eat them (18).
Some nuts have differing amounts of particular nutrients, so it’s worth checking. For example, one brazil nut contains all your daily requirements of selenium.
Flax seeds and chia seeds also contain lots of omega-3 fatty acids, a nutrient many people don’t get enough of.
Some examples of nuts and seeds to eat include:
- Almonds
- Walnuts
- Chia seeds
- Flax seeds
- Hazelnuts
- Cashews
Fatty Fish
All fish is good for you. It’s full of important nutrients many people lack in their diets, such as high-quality protein, iodine, and various vitamins and minerals.
However, fatty fish is even better. This is because it contains a lot of omega-3 fatty acids, which many people don’t get enough of. These are essential for good heart and brain health.
Studies find fatty fish such as salmon that contain omega-3 fats can help cut body fat and help weight loss (19, 20, 21).
Good sources of fatty fish include:
- Herring
- Salmon
- Tuna
- Trout
- Mackerel
- Sardines
Foods to Limit on a Phentermine Diet
You shouldn’t feel guilty for treating yourself occasionally. Just don’t make a habit of eating these foods regularly:
- Junk foods: fast food and potato chips
- Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits
- Fried foods: french fries, donuts, fried meats
- Sugar-sweetened beverages: soda, tea with added sugar, sports drinks
- Processed meats: bacon, canned meat, salami, sausages
- Trans fats: vegetable oil and margarine
What’s the Best Phentermine Diet Plan?
If you’re taking phentermine, one of the most important things is to find a diet that you can stick to long-term so that you can keep the weight loss after you’ve stopped taking medication.
The Mediterranean diet is considered one of the best to follow, being ranked the number 1 diet according to the U.S. News & World Report.
This is primarily because of the health benefits from many scientific studies and because of how easy it is to follow. Many diets can help you lose weight, but because they are too restrictive and are difficult to follow, people don’t stick with them.
Many credible organizations suggest following a Mediterranean diet for longevity and health. These include:
- Harvard Medical School
- Osteoarthritis Foundation Internal
- Mayo Clinic
- American Heart Association
- Arthritis Foundation
Many studies find very positive feedback from people following the Mediterranean diet across a number of different health markers. We’ve listed some studies alongside the health conditions below.
- Lower risk of cardiovascular events, coronary heart disease, (22, 23)
- Lower risk of coronary heart disease (24, 25)
- Lower risk of developing type 2 diabetes (26)
- Lower risk of breast cancer (27)
- Lower risk of obesity (28)
- Better cognitive function (29)
Phentermine Diet Meal Plan
Sample Menu
In the meal plan are recipes for breakfast, lunch and dinner.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Mon | Blueberry Blues Porridge | Greek Salad | Haddock Risotto |
| Tues | Basil & Spinach Scramble | Falafel Wraps | Eggplant & Lentil Bake |
| Wed | Tomato & Watermelon Salad | Carrot, Orange & Avocado Salad | Mediterranean Chicken, Quinoa & Greek Salad |
| Thurs | Blueberry Blues Porridge | Mixed Bean Salad | Grilled Vegetables with Bean Mash |
| Fri | Basil & Spinach Scramble | Panzanella Salad | Salmon & Chickpea Salad |
| Sat | Tomato & Watermelon Salad | Spiced Carrot & Lentil Soup | Chicken Gyros |
| Sun | Blueberry Blues Porridge | Moroccan Chickpea Soup | Spicy Mediterranean Beet Salad |
Snacks are recommended between meal times. Some good snacks include:
- A handful of nuts or seeds
- A piece of fruit
- Carrots or baby carrots
- Berries or grapes