Knowing what to eat while on phentermine might be tough when you first start your weight-reduction program. When using phentermine, there are numerous diet plans to avoid and items to eat. You will have a decreased appetite when taking a phentermine diet plan, but you must consume the correct meals and nourish yourself properly.
Overview about Phentermine
Phentermine is a common amphetamine-like medicine that helps people lose weight by decreasing their appetite. It aids weight-reduction by curbing your appetite and providing you with a longer-lasting sense of fullness.
Phentermine, like most other popular weight-loss drugs, is supposed to be used as part of a larger weight-loss plan. It’s best for those who are overweight or haven’t been able to lose as much weight as they’d want with a mix of exercise and nutrition. If all you want to do is drop a few pounds, this is not the program for you.
Phentermine is a Schedule IV controlled substance. This categorization applies to substances that have a high risk of being overdosed or misused. Despite the fact that the genuine potential for phentermine appears to be very minimal, it is still possible to misuse it.
Rules you should follow on Phentermine Diet
When using phentermine diet, there are a few diet requirements you must follow:
Eat More Protein
When following a phentermine diet, it’s critical to get adequate protein. This is due to the fact that protein digestion, metabolism, and absorption take longer. These proteins also remain longer in your stomach, allowing you to feel fuller quicker and for longer. Turkey, skinless chicken, fish, tofu, lean beef, eggs, low-fat dairy, and almonds are some excellent protein options to help you obtain enough protein while taking phentermine.
Eat More Fiber
Although fiber isn’t one of the “magic” weight-loss weapons, consuming meals with high fiber content can help you feel fuller quicker, which will help you fight the impulse to eat more than your body requires. Although phentermine alone will satisfy your appetite, combining it with high-fiber meals can help you feel satisfied while consuming fewer fats and calories. Brown rice, almonds, whole grains, beans, baked potatoes with the skin, veggies, berries, and bran cereal are all natural sources of fiber.
Drink Water
The first guideline of any diet plan is to drink as much water as possible. This guideline also applies to the foods you eat when on a phentermine diet. You should drink roughly 8 glasses of water each day when taking phentermine. Getting enough water can help you enhance your bodily functioning, help your body release more of its water weights, avoid dehydration, and learn not to confuse thirst with hunger feelings. Take cooled water or green tea to make sure you get enough water each day. In addition to having a superior flavor, cold water is easier for the body to absorb.
Eat Less Sugar
When you store a lot of sugar, it raises your insulin resistance, raises your chance of diabetes, and raises your cholesterol levels, all of which increase your risk of obesity.
Sugar is included in practically all processed foods, including frozen dinners, and can be found in almost all of the foods described above. Commercial fruit liquids and dried fruits also have added sugar. The tastiest juices and fruits are those that have been freshly squeezed.
Foods to Eat in a Phentermine Diet Plan
Drink plenty of water: Drinking plenty of water is the first rule of every diet. When using phentermine, you should drink at least 8 glasses of water each day to improve your body’s processes and aid in the release of water weight, as well as to stay hydrated and less prone to confuse thirst with appetite. Green tea, which is similarly hydrated and counts towards your daily quota, tastes nicer and is easier to digest for the body.
Protein: It is critical to take enough protein during dieting. One reason for this is that high-protein diets need more effort to digest, metabolize, and utilise, resulting in increased calorie expenditure. They also take longer to leave your stomach, causing you to feel fuller faster and for longer. Protein is especially crucial if you’re exercising and dieting at the same time to ensure you’re losing fat rather than muscle. Protein is used by your body to develop lean muscle, which not only makes you stronger and more toned, but also burns calories even when you’re not moving, unlike lethargic fat, implying a faster metabolism. Skinless chicken and turkey, tofu, fish, and low-fat dairy are all good sources of protein.
Fiber: While fiber isn’t a miraculous weight-loss weapon, it does make you feel full, which means you’ll be less likely to overeat. Although phentermine can help suppress your appetite, choosing high-fiber foods when you’re hungry means your hunger will be satiated with fewer calories and fat. Beans, whole grains including brown rice, almonds, baked potatoes (but only the skin), berries, bran cereal, and veggies are all high in fiber.
Fruits and vegetables: Because fruits and vegetables include water and fiber, they add volume to your dishes, allowing you to eat the same amount of food while consuming less calories. Fruits and vegetables are inherently low in fat and calories, making them satisfying. To obtain the most fiber, choose whole fruits over juices, and make sure your vegetables are cooked properly and served with nutritious dressings.
Alkalizing Foods: Having an alkaline urine pH (7.5 to 8.0) is crucial to maximize the effects of phentermine, as this implies the phentermine will be expelled from your body at a slower pace. Because almost all fruits and vegetables are alkalizing, they will help you maintain your body’s alkaline levels, allowing you to feel the effects of phentermine, such as increased energy and hunger suppression, for longer throughout the day. Almonds, chestnuts, tofu, stevia, cinnamon, curry, ginger, mustard, chili pepper, and all herbs are also alkalizing foods.
Foods to Avoid in a Phentermine Diet Plan
Simple Carbohydrates: You shouldn’t feel bad about indulging yourself even simple carbs are found in foods such as table sugar, white flour products, candy, chocolate, cake, jam, cookies, soda, and packaged cereals. They are quickly absorbed by your body, causing abrupt swings in blood sugar levels, and they are not used as fuel by your body, instead being stored as fat. If you must have carbs, choose complex carbs, which take longer to digest and are high in fiber, vitamins, and minerals. Vegetables, whole grain breads, oatmeal, legumes, brown rice, and whole wheat pasta are among example.
Sugar: Fructose, which can only be metabolized by the liver, is abundant in added sugar. The excess sugar is stored as fat if the liver is already digesting meals. Sugar raises your risk of becoming obese as a result of increased insulin resistance, as well as your cholesterol levels and your risk of developing diabetes. Sugar is present in many of the above-mentioned simple carbs, as well as many processed foods such as frozen dinners. Fresh fruit and freshly squeezed juices are preferred to dried fruit and store-bought fruit juices since they contain less sugar.
Alcohol: Alcohol, like sugar, can impair your liver’s functioning to the point where your body’s fat-burning processes are blocked for several days, leaving the liver with little opportunity of burning any fat.
Acidifying Foods: The items listed above are not only terrible for weight gain and fat burning, but they are also acidifying, making them especially crucial to avoid for individuals taking phentermine. The reason for this is because acidifying foods cause phentermine to be excreted faster, which means it won’t stay in your system as long as it should. So avoid soda, alcohol, coffee, sweets, butter, ice cream, and white flour-based items.
It is critical to develop the habit of eating the proper meals while taking phentermine in order to re-educate your thinking to provide the best for your body. It is the modifications you make on your weight loss journey that help you maintain your new physique once you achieve your goal weight. All of this is to say that the occasional indulgence won’t make you feel deprived, and you’ll end up bingeing and undoing all of your good work in the process.
7-day sample menu for a Phentermine Diet Meal Plan
One of the most crucial things to remember if you’re on phentermine is to discover a diet that you can stick to long-term in order to maintain your weight loss once you’ve finished taking the medicine.
According to U.S. News & World Report, the Mediterranean diet is the best to follow and is regarded as the number one diet.
This is mostly due to the numerous health advantages found in scientific research, as well as how simple it is to follow. Many diets can help you lose weight, but individuals don’t stay to them because they are too restrictive and difficult to follow.
| Breakfast | Lunch | Dinner | |
| Monday | Banana Yogurt Pots | Cannellini Bean Salad | Quick Moussaka |
| Tuesday | Tomato Watermelon Salad | Edgy Veggie Wraps | Spicy Tomato Baked Eggs |
| Wednesday | Blueberry Oats Bowl | Carrot, Orange Avocado Salad | Salmon with Potatoes and Corn Salad |
| Thursday | Banana Yogurt Pots | Mixed Bean Salad | Spiced Carrot and Lentil Soup |
| Friday | Tomato Watermelon Salad | Panzanella Salad | Med Chicken, Quinoa and Greek Salad |
| Saturday | Blueberry Oats Bowl | Quinoa Stir-Fried Veg | Grilled Vegetables with Bean Mash |
| Sunday | Banana Yogurt Pots | Moroccan Chickpea Soup | Spicy Mediterranean Beet Salad |
Snacks should be had in between meals. Snacks to consider include:
Carrots or baby carrots
Berries or grapes
A handful of nuts or seeds
A piece of fruit
Day 1: Monday
Banana Yogurt Pots for Breakfast on Monday
Nutrition
- Calories – 236
- Protein – 14g
- Carbs – 32g
- Fat – 7g
Time to prepare: 5 minutes
Components (for 2 people)
- Greek yogurt (225g/7.8 cup)
- 2 bananas, peeled and cut into bits
- 15g / 2 tbsp roasted and chopped walnuts
Instructions
In the bottom of a glass, pour some of the yogurt. Repeat with a layer of banana, yogurt, and banana. When the glass is filled, scatter the nuts on top.
Salad with Cannellini Beans for Lunch
Nutrition
- Calories – 302
- Protein – 20g
- Carbs – 54g
- Fat – 0g
Time to prepare: 5 minutes
Components (for 2 people)
- 12 red onion, thinly sliced 12 tbsp red wine vinegar small bunch basil, torn 600g / 3 cups cannellini beans 70g / 38 cups cherry tomatoes, halved 12 red onion, thinly sliced 12 tbsp red wine vinegar
Instructions
- Rinse and drain the beans, then combine them with the tomatoes, onion, and vinegar in a mixing bowl. Season with salt and pepper, then add basil right before serving.
Dinner with Nutritional Moussaka
Nutrition
Calories – 577
Protein – 27g
Carbs – 46g
Fat – 27g
Time to prepare + cook: 30 minutes
Components (for 2 people)
- 1 tbsp olive oil (extra virgin)
- 12 finely chopped onion
- 250g / 9 ounce lean beef mince 1 garlic clove, coarsely chopped
- 1 cup chopped tomatoes from a 200g can
- 1 tbsp pureed tomatoes
- 1 tsp cinnamon powder
- chickpeas, 200g can / 1 cup
- 2/3 cup crumbled feta cheese (100g pack)
- Mint is a flavorful herb (fresh preferable)
- To serve, brown bread
Instructions
- In a pan, heat the oil. Fry the onion and garlic until they are tender. Cook for 3-4 minutes, or until the mince is browned.
- Season with salt and pepper after adding the tomatoes, tomato purée, and cinnamon to the pan. Allow 20 minutes for the mince to boil. Add the chickpeas halfway through.
- Sprinkle the feta and mint over the mince. Serve with toasted bread.
Day 2: Tuesday
Tomato and Watermelon Salad for Breakfast
Nutrition
- Calories – 177
- Protein – 5g
- Carbs – 13g
- Fat – 13g
Time to prepare + cook: 5 minutes
Components (for 2 people)
- 1 tablespoon extra virgin olive oil
- 1 tbsp. balsamic vinegar
- 14 teaspoon chili flakes
- 1 tbsp mint, chopped
- 120g chopped tomatoes
- 12 pound watermelon, peeled and cut into bits
- 50g crumbled feta cheese
Instructions
- To make the dressing, whisk together the oil, vinegar, chili flakes, and mint, then season to taste.
- In a mixing dish, combine the tomatoes and melons. Pour the dressing over the salad, top with the feta, and serve.
Lunch with Edgy Veggie Wraps
Nutrition
- Calories – 310
- Protein – 11g
- Carbs – 39g
- Fat – 11g
Time to prepare + cook: 10 minutes
Components (for 2 people)
- 12 cup cherry tomatoes (100g)
- 1 slice of cucumber
- 6 olives kalamata
- 2 whole-wheat tortilla wraps
- feta cheese, 50g
- 2 tablespoons hummus
Instructions
- Remove the stones from the olives, chop the tomatoes, and cut the cucumber into sticks.
- Heat the tortillas in a skillet.
- Houmous should be spread all over the wrap. Roll up the veggie mixture in the centre.
Spicy Tomato Baked Eggs for Dinner Nutrition
Nutrition
- Calories – 417
- Protein – 19g
- Carbs – 45g
- Fat – 17g
Time to prepare + cook: 25 minutes
Components (for 2 people)
- 1 tablespoon extra virgin olive oil
- 2 chopped red onions
- 1 deseeded and chopped red chili
- 1 sliced garlic clove
- coriander, small bunch, stems and leaves sliced separately
- 4 cups cherry tomatoes (800g can)
- 4 quail eggs
- serve with brown bread
Instructions
- In a frying pan with a cover, heat the oil and sauté the onions, chilli, garlic, and coriander stalks until tender, about 5 minutes. Simmer for 8-10 minutes after adding the tomatoes.
- Make 4 dips in the sauce using the back of a big spoon, then crack an egg into each one. Cover the pan and simmer for 6-8 minutes over low heat, or until the eggs are set. Scatter with the coriander leaves and serve with bread.
Day 3: Wednesday
Blueberry Oats Bowl for Breakfast
Nutrition
- Calories – 235
- Protein – 13g
- Carbs – 38g
- Fat – 4g
Time to prepare + cook: 10 minutes
Components (for 2 people)
- 60g oat porridge
- Greek yogurt, 160 g
- 175 grams of blueberries
- 1 teaspoon honey
Instructions
- In a pan, combine the oats and 400ml of water. For about 2 minutes, heat and stir. Take the pan off the heat and stir in a third of the yogurt.
- Combine the blueberries, honey, and 1 tablespoon of water in a pan. Gently poach the blueberries until they are soft.
- Place the remaining yogurt and blueberries on top of the porridge in the dishes.
- Salad with carrots, oranges, and avocados for lunch
Time to prepare + cook: 5 minutes
Components (for 2 people)
- 1 orange, plus 1 2 carrots, split lengthwise and cut with a peeler 35g / 12 cup rocket / arugula
- 1 stoned, peeled, and sliced avocado
- 1 tablespoon extra virgin olive oil
Instructions
- Cut one of the oranges into segments and combine with the carrots, rocket/arugula, and avocado in a dish. Combine the orange juice, zest, and oil in a mixing bowl. Season with salt and pepper and toss through the salad.
- Dinner: Salmon with Potatoes and Corn Salad Nutritional Information
Time to prepare + cook: 30 minutes
Components (for 2 people)
- Baby young potatoes, 200g
- 2 skinless salmon fillets 1 sweetcorn cob
- Tomatoes, 60g 1 tbsp. balsamic vinegar
- 1 tbsp extra-virgin extra-virgin olive oil
- a bunch of finely chopped spring onions/scallions
- 1 tablespoon coarsely minced capers 1 handful basil leaves
Instructions
- Cook potatoes until cooked in boiling water, then add corn for the last 5 minutes. Drain and set aside to cool.
- To make the dressing, combine the vinegar, oil, shallot, capers, basil, and spices in a mixing bowl.
- Preheat the grill to high heat. Cook for 7-8 minutes, skinned side down, with some dressing on fish. Place tomatoes on a platter, sliced. Cut the corn off the cob and place it on the platter with the potatoes. Drizzle over the remaining dressing.
Day 4: Thursday
Breakfast: Banana Yogurt Pots
Lunch: Mixed Bean Salad
Nutrition
- Calories – 240
- Protein – 11g
- Carbs – 22g
- Fat – 12g
Prep time + cook time: 10 minutes
Components (for 2 people)
- Jar artichoke heart in oil, 145g
- 150g tomatoes, quartered
- Kalamata black olives
- 2 finely sliced spring onions
- 100g crumbled feta cheese
- ½ tbsp sundried tomato powder
- 12 tablespoons red wine vinegar
- 1 cup cannellini beans (200g), drained and rinsed
Instructions
- Take one to two tablespoons of oil in an oiled artichoke jar, add dried tomato paste, vinegar and mix until a smooth, lump-free mixture is obtained. Season with salt and pepper to taste.
- Cut the artichokes and put them in a large bowl with tomatoes, cannellini beans, Kalamata black olives, 50g feta cheese, and green onions; mix everything. Then, add the previously mixed artichoke oil mixture and mix again. Serve with remaining feta cheese.
Soup with Spiced Carrots and Lentils for Dinner
Nutrition
- Carbs – 34g
- Fat – 7g
- Calories – 238
- Protein – 11g
Prep time + cook time: 25 minutes
Components (for 2 people)
- 1 teaspoon cumin seeds, plus a dash of chilli flakes
- 300g /2 cups cleaned and roughly sliced carrots
- 1/3 cup split red lentils (70g)
- 1 tbsp oil
- cup heated vegetable stock (500ml)
- Greek yogurt, 60ml / 1/4 cup milk
Instructions
- Dry fry the cumin seeds and chili flakes for 1 minute in a big pot.
- Set aside roughly half of the seeds after scooping them out with a spoon.
- Bring the oil, carrots, lentils, stock, and milk to a boil in the pan.
- Cook for 15 minutes, or until the lentils are softened and swelled.
- Using a stick blender or a food processor, puree the soup until smooth.
- Season to taste, then top with a dollop of Greek yogurt and a dusting of the toasted spices that were set aside.
Day 5: Friday
Salad with tomatoes and watermelon for breakfast
Panzanella Salad for Lunch
Nutrition
- Calories – 452
- Protein – 6g
- Carbs – 37g
- Fat – 25g
Time to prepare + cook: 10 minutes
Components (for 2 people)
- 2 cups tomatoes (400g)
- 1 smashed garlic clove
- 1 tablespoon capers, washed and drained
- 1 avocado, peeled, stoned, and sliced
- 1 tiny red onion, cut very thinly
- 2 pieces of whole wheat bread
- 2 tbsp extra virgin olive oil
- 1 tbsp. balsamic vinegar
- basil leaves, a modest handful
Instructions
- Toss the tomatoes in a basin after chopping them. Season with salt and pepper
- Then toss in the garlic, capers, avocado, and onion. Set aside for 10 minutes after thoroughly mixing.
- In the meantime, tear the bread into bits and set it in a mixing basin. Pour half of the olive oil and half of the vinegar over the top.
Dinner with Med Chicken, Quinoa, and Greek Salad
Nutrition
- Calories – 473
- Protein – 36g
- Carbs – 57g
- Fat – 25g
Time to prepare + cook: 20 minutes
Components (for 2 people)
- Quinoa, 100g
- 2 red chilies, deseeded and cut finely
- 1 smashed garlic clove
- 2 breasts of chicken
- 1 tbsp extra-virgin extra-virgin olive oil
- Tomatoes, 150g, coarsely chopped
- a handful of black kalamata olives, pitted
- 12 thinly sliced red onion
- 50g feta cheese, crumbled
- mint leaves, cut from a tiny bunch
- 12 lemon juice and zest
Instructions
- Cook the quinoa according to the package directions, then rinse and drain completely.
- Meanwhile, mix the chicken filets with some salt, chili, and garlic in the olive oil. Cook for 3-4 minutes on each side in a heated pan, or until cooked through. Place the chicken on a platter and put it aside.
- After that, toss in the tomatoes and olives.
- Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.
Day 6: Saturday
Breakfast: Blueberry Oats Bowl
Lunch: Quinoa with Stir-Fried Veg
Nutrition
- Calories – 473
- Protein – 11g
- Carbs – 56g
- Fat – 25g
Time to prepare + cook: 30 minutes
Components (for 2 people)
- Quinoa, 100g
- 3 tbsp extra virgin olive oil
- 1 finely sliced garlic clove
- 2 carrot sticks, thinly sliced
- 150g/1.23 oz. sliced leek
- 1 broccoli head, cut into small florets
- 50g tomatoes
- 1 tablespoon vegetable stock (100ml)
- 1 tablespoon pureed tomatoes
- 1 teaspoon of lemon juice
Instruction
- Cook the quinoa according to the package directions. Meanwhile, heat 3 tablespoons oil in a skillet.
- Sauté for 1 minute after adding the garlic. For 2 minutes, or until everything is shiny, stir in the carrots, leeks, and broccoli.
- Toss in the tomatoes, then in a basin, whisk together the stock and tomato purée and pour into the pan.
- Cook for 3 minutes with the lid on.
- In a mixing dish, drain the quinoa and combine it with the remaining oil and lemon juice.
- Distribute the vegetables among the warm plates by spooning them on top of the vegetables.
Grilled Vegetables with Bean Mash for Dinner
Nutrition
- Calories – 314
- Protein – 19g
- Carbs – 33g
- Fat – 16g
Time to prepare + cook: 40 minutes
Components (for 2 people)
- 1 pepper, quartered and deseeded
- 1 aubergine, lengthwise sliced
- 2 courgettes, lengthwise sliced
- 2 tbsp extra virgin olive oil
- 400g washed haricot beans for the mash
- 100ml / 1/2 cup vegetable stock 1 garlic clove, smashed
- 1 tablespoon coriander, chopped
Instructions
- Preheat the grill to high. Brush the veggies gently with oil and arrange them on a grill pan. Cook until lightly browned on one side, then flip and grill until tender on the other.
- Meanwhile, combine the beans, garlic, and stock in a pan. Bring to a boil, then reduce to a low heat and cook for 10 minutes, uncovered. Using a potato masher, mash the potatoes coarsely. Divide the veggies and mash them in two bowls. Drizzle over oil and sprinkle with black pepper and coriander.
Day 7: Sunday
Banana Yogurt Pots for Breakfast
Lunch with Moroccan Chickpea Soup
Nutrition
- Calories – 408
- Protein – 15g
- Carbs – 63g
- Fat – 11g
Time to prepare + cook: 25 minutes
Components (for 2 people)
- 1 tablespoon extra virgin olive oil
- 1/2 medium chopped onion
- 1 chopped celery stick
- 1 tsp cumin powder
- 1/14 cup heated vegetable stock (300ml)
- 1 cup chopped tomatoes from a 200g can
- chickpeas, washed and drained (200g can / 1 cup chickpeas)
- Frozen broad beans, 50g / 1/4 cup
- 1/2 lemons, zest and juice
- bread to serve with coriander
Instructions
- In a skillet, heat the oil and cook the onion and celery for 10 minutes, or until softened. Cook for another minute after adding the cumin.
- Add the stock, tomatoes, chickpeas, and black pepper after increasing the heat. Cook for 8 minutes on low heat. Cook for another 2 minutes after adding the wide beans and lemon juice. Garnish with lemon zest and coriander.
Nutritional Values of Spicy Mediterranean Beet Salad for dinner
Nutrition
- Calories – 548
- Protein – 23g
- Carbs – 58g
- Fat – 20g
Time to prepare + cook: 40 minutes
Components (for 2 people)
- 8 baby beets, raw, or 4 larger beets, scrubbed
- 1/2 tablespoons sumac
- 1/2 tbsp cumin powder
- 400g chickpeas/2 cups drained and washed chickpeas
- 2 tbsp extra virgin olive oil
- 1/2 teaspoon lemon zest
- 1/2 teaspoon lemon juice
- Greek yogurt, 200g (1/2 cup)
- 1 tablespoon of harissa paste
- 1 teaspoon red chili flakes, crushed
- to serve, chopped mint leaves
Instructions
- Preheat the oven to 220°F/200°F fan/gas 7 Beetroots can be halved or quartered, depending on their size. Combine the spices in a bowl. Mix the chickpeas and beets with the oil in a wide baking pan. Season with salt and toss in the spices. Recombine the ingredients. 30 minutes of roasting
- Combine the lemon zest and olive oil while the veggies are cooking. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chili flakes & mint.
After 7 days of a Phentermine diet plan that aids weight loss while on Phentermine, your trip does not come to an end. It’s important about selecting meals that will become home staples and forming long-term eating habits.
Kerri Ann Jennings would like to take a minute to emphasize that this content is only for educational reasons. It makes no claim to be able to give medical advice or treat any medical problem. It makes no promises about weight loss, either in terms of how much weight can be lost or how quickly it can be lost. Please see your physician before making any changes if you have any concerns about your health.
See also
