What you’ll learn:
- Diet and specific food choices affect how well your body absorbs and responds to metformin.
- Managing fiber, fats, and alcohol intake can enhance metformin’s effectiveness and reduce potential side effects.
- Aligning your eating habits with metformin’s functions supports better blood sugar regulation and weight management.
While metformin is often prescribed to people with type 2 diabetes to help manage blood sugar, it can also be prescribed off-label for weight loss. When working with your doctor to decide if metformin is for you, you should be aware that what you eat can determine its effectiveness. A healthy, reduced-calorie diet can boost the weight loss effects of metformin, while some foods may interfere.
The good news? You don’t have to avoid any foods while taking metformin, but certain things can make metformin less effective. Some can spike blood sugar levels or counteract its benefits.
We’ll go through how metformin works and what foods you should limit while trying to lose weight with metformin to get the most out of your treatment.
How does metformin work for weight loss?
Metformin is a widely used medication for managing type 2 diabetes, but it is also prescribed off-label to support moderate weight loss, particularly in individuals with BMIs over 27. Research suggests that people taking metformin may lose an average of 7% of their body weight over six months, though results vary based on diet, exercise, and individual factors.
Metformin may contribute to weight loss in three key ways:
- Suppresses appetite: Metformin increases levels of “anti-hunger” hormones, which help reduce appetite. Researchers compare this effect to the appetite suppression seen with exercise.
- Improves fat metabolism: By reducing glucose production in the liver and enhancing insulin sensitivity, metformin encourages the body to use fat as an energy source rather than storing it.
- Stabilizes blood sugar levels: By normalizing blood sugar and insulin levels, metformin helps reduce fat storage and may prevent the metabolic disruptions that lead to weight gain.
Related: Ozempic® vs. metformin: Which is the best choice for weight loss?
Why is it important to take metformin with food?
Metformin is always taken with food because it affects the absorption rate and may reduce side effects. Here’s a look at the two main types of metformin, immediate- and extended-release, and how food changes the way they’re absorbed:
Immediate-release tablets: Taking with food slows down and reduces absorption. An 850 mg tablet taken with food lowers peak concentration by 40%, reduces total absorption by 25%, and delays the time to peak levels by about 35 minutes compared to taking it on an empty stomach.
- What this means: You may experience a slower and less intense effect of the medication which may reduce the risk of nausea and other digestion-related side effects.
Extended-release tablets: Food improves absorption of this longer-acting metformin, increasing total absorption by about 50%.
High-quality meds. Powerful psychology-based weight loss.
- Starting at $149/month
- Meds to your door in 7 days
- 100% online access to coaches and doctors
- Backed by Noom's award winning behavior change program
Medications require consultation and prescription by clinician through Noom platform. Not all customers will qualify for prescription. Compounded semaglutide is produced in an FDA-registered facility but not reviewed by the FDA for safety, efficacy or quality.

- What this means: Taking extended-release metformin with food helps your body absorb more of the medication, potentially making it more effective.
Your clinician can guide you on the best way to take your medication for weight loss purposes.
What foods and drinks change the way metformin works?
What you eat can support or hinder metformin’s ability to regulate blood sugar, improve insulin sensitivity, and aid in weight management. Although metformin isn’t primarily a weight loss drug, it can help people lose moderate weight when combined with a healthy diet.
While many people taking metformin lose weight, it is also possible to gain weight without healthy lifestyle changes. Maintaining a healthy diet and exercise plan while taking metformin will boost your results.
Here’s what you should limit while taking metformin:
1. Foods high in saturated fat
Research shows that diets high in saturated fat (around 25% of total calories) can impair blood sugar control and promote fat storage, particularly in the abdominal area. Replacing saturated fats with healthier fats—like those found in olive oil, avocados, and nuts—may help improve insulin sensitivity, reduce inflammation, and enhance metformin’s effectiveness.
2. Refined carbohydrates and high-sugar foods
Sugary and processed foods like refined grains and high-sugar foods can interfere with metformin’s ability to support weight loss. These foods cause rapid blood sugar spikes and higher insulin levels, which counteract metformin’s role in stabilizing blood sugar and controlling hunger.
To maximize the benefits of metformin, focus on a balanced diet with whole grains, fruits, and vegetables. These nutrient-rich foods help keep blood sugar steady, support appetite control, and complement metformin’s weight loss effects. Use the extra help it brings you with appetite control to develop a healthy diet that you can maintain afterward to keep the weight off.
3. Alcohol
While an occasional drink may be safe, regular or excessive alcohol consumption can put one at risk for a serious side effect called lactic acidosis while taking metformin. Alcohol puts extra strain on your liver—the organ responsible for processing both alcohol and metformin.
Here’s how this combination can cause complications:
- Low blood sugar (hypoglycemia): Alcohol reduces the liver’s ability to release glucose, and when paired with metformin, which also lowers glucose production, it can lead to dangerously low blood sugar levels in people with diabetes, especially if on Insulin or sulphonylurea.
- Lactic acidosis: Both metformin and alcohol can contribute to lactic acid buildup in the blood, a rare but life-threatening condition. Symptoms include muscle pain, fatigue, nausea, and confusion.
- Vitamin B12 deficiency: Metformin already reduces vitamin B12 absorption, and alcohol can worsen this by damaging the stomach lining and impairing nutrient absorption, potentially leading to long-term nerve damage.
- Gastrointestinal issues: Both metformin and alcohol can irritate your digestive system, increasing the risk of nausea, vomiting, and abdominal discomfort.
- Liver damage: Chronic alcohol use puts extra stress on the liver, increasing the risk of conditions like alcoholic hepatitis or cirrhosis, regardless of metformin use.
To safely drink alcohol while taking metformin, stick to moderate amounts—no more than one drink a day for women and two for men. Having food before drinking can help keep your blood sugar steady and reduce the risk of hypoglycemia in people with diabetes. Keep an eye out for symptoms like dizziness or fatigue; if something feels off, don’t hesitate to get medical help.
You don’t have to eliminate these foods—it’s about making smart swaps, finding balance, and being mindful of timing. A personalized plan can make it easier to stay on track. For tailored guidance that fits your goals, connect with your healthcare provider or dietitian—they can help you optimize your weight-loss strategy while using metformin.
How can I get the most out of metformin treatment for weight loss?
Your diet and daily habits directly impact how well metformin works. Making thoughtful choices can help maximize its benefits and support your overall health. Here are some tips to help metformin do its job:
- Take it with food: Metformin can cause nausea or stomach discomfort when taken on an empty stomach. Eating with your dose improves absorption and minimizes these side effects, making it easier for your body to use the medication effectively.
- Eat a lower-calorie diet: Keep track of how much you are eating to ensure you are eating fewer calories than your body needs to lose weight.
- Choose healthy fats: Avoid excess saturated fats, which might worsen insulin resistance. Opt for healthy fats to support blood sugar control.
- Eat low-glycemic foods: Low-glycemic foods like whole grains, vegetables, and legumes help keep blood sugar levels stable, enhancing the medication’s effects.
- Limit alcohol: Alcohol can disrupt blood sugar regulation and increase the risk of lactic acidosis. Drink in moderation or avoid it entirely.
- Incorporate regular exercise: Physical activity enhances insulin sensitivity, improves blood sugar control, and supports weight loss. Combining metformin with regular exercise can maximize its effects while improving your overall health.
Your health journey with Noom
Managing your diet while taking metformin doesn’t have to be complicated. Focusing on balanced meals with lean proteins, high-fiber carbohydrates, and healthy fats can support your medication and overall health. Avoiding too many sugary treats, refined carbohydrates, and foods high in saturated fat can also make a big difference. Consistent meal timing helps metformin work its best.
If you qualify for Noom Med, you will be connected with a clinician who can prescribe metformin if needed. Once prescribed, the medication will be shipped to your door for $59 per month to start. You’ll also get personal coaching to develop a healthy eating and exercise plan that works and full access to Noom’s food-tracking tools, recipes, and community.
Ready to simplify your health journey? Let Noom guide you every step of the way!