In short
- While Orlistat (Xenical) can be very effective at helping you lose weight, it can only do so successfully if you follow a proper diet plan.
- You will not cut out fat entirely, as it is an important part of a healthy diet.
- Be aware of how much you snack and what you eat during meals.
While Orlistat (Xenical) can be very effective at helping you lose weight, it can only do so successfully if you follow a proper diet plan. Orlistat blocks the process in the gut that breaks down fat and sends it throughout the body for storage. This means that the fat you eat will pass through your digestive system, without being absorbed by the body. Your doctor will likely recommend dietary choices and daily calorie targets, so you can get the most out of your treatment.
The Diet Plan
You will not cut out fat entirely, as it is an important part of a healthy diet. Instead, you should aim for a diet in which 30% of your calories come from fat. You should also eat lots of fruits and vegetables, as well as healthy amounts of proteins and carbohydrates.
Be aware of how much you snack and what you eat during meals. Fruit and vegetables can make a great snack alternative, as they’re low-fat and high in nutrients. They’re also good for driving your metabolism, and helping your body burn more fat between meals. Be careful of cereal bars and health snacks that may look healthy. Check out the calorie information on the back, to be sure.
Breakfast should be light and healthy. Whole grain toast, fruit and yoghurt, oatmeal/porridge or a low-calorie cereal can be a good choice. It’s good to have a mix of foods, to meet a wide range of your nutritional needs.
Sandwiches (tuna, egg salad, peanut butter or lean meat), salad or a baked potato can be good choices for lunch, that let you build up the carbohydrates you need, without too much fat. If possible, it can be good to avoid sauces and salad dressings, that may add excess sugar and fat to your food.
There are loads of healthy low-fat options available for your evening meal. Try to make salad, vegetables, rice or beans a large component. You can combine these with lean meats (or meat with the fat removed), a small amount of cheese or a low-calorie sauce. If you’re struggling to find this exciting, consider adding herbs and spices to give your meal some more flavour. Fruit, yoghurt and jelly can make great desserts that give you something sweet.
These are just a few ideas, but there’s plenty of healthy recipes available online. Your doctor or dietician can give you a more individualised diet plan, to take into account your unique health needs.
NHS Weight Loss Resources
- NHS weight loss guide
- NHS calories in alcohol advice
- NHS running plan for beginners
Authorship
Authored by Ian Coakley
Medical Content Writer
Ian is a content writer at Simple Online Pharmacy. With a background in science communication, editing, and freelance writing, Ian aims to empower readers with accessible health information.
Updated 24/06/2025
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