When you’re on GLP-1 medications that constant nagging about hunger and cravings, also known as “food noise” finally quiets down. But has it become too quiet? When your appetite fades, it’s easy to lose sight of whether you’re giving your body everything it needs to feel its best.
Are you getting enough protein to support lean muscle mass? Are your meals providing the important vitamins and minerals to keep you energized and healthy? Are you eating enough fiber to support digestive health and ease any potential side effects of your medication?
Establishing these healthy habits now can also set you up for long-term success, helping you sustain weight loss and maintain good health even if you decide to transition off the medication. Let’s explore the best way to eat while on GLP-1s so you can fuel your body effectively while supporting your overall health and well-being.
Understanding How GLP-1 Medications Work
GLP-1 medications, like semaglutide, better known by their brand names Ozempic and Wegovy have changed the landscape of weight loss, offering new hope for those struggling with weight management concerns. By mimicking the effects of a hormone called glucagon-like peptide-1, these medications slow digestion, reduce hunger signals and can help improve blood sugar control.
However, while the reduced appetite may help lower calorie intake, it may also lead to unintended nutrient deficiencies. This is especially true if you’re skipping meals or grabbing something convenient that may lack key nutrients like protein, vitamins, minerals, and fiber.
To make the most of a smaller appetite, focus on nutrient-dense foods that pack a punch in small portions. This approach makes meeting your body’s needs easier while aligning with the hunger-reducing effects of GLP-1 medications.
What to Eat And What to Avoid While on GLP-1 Medications
Eating well while on GLP-1 medications isn’t just about cutting calories, it’s also about making every bite count. It’s important to prioritize protein to support lean muscle mass, focus on foods rich in vitamins and minerals to keep your body energized and balanced, and pack in plenty of fiber for digestive health. And if meal prep feels overwhelming, quality meal replacement shakes can be a convenient way to ensure you’re getting the nutrients you need without skipping a beat.
Protein to Support Lean Muscle Mass
Research suggests that eating adequate protein not only supports muscle mass preservation when you’re losing weight, it also helps build strength and combats muscle loss as you age. Maintaining muscle mass is also a crucial part of maintaining a healthy metabolism.
Try to add a protein source at every meal like:
- Lean meats like chicken or turkey
- Fish and seafood
- Eggs
- Cottage cheese
- Greek yogurt
- Tofu and tempeh
- Beans and legumes
Protein powders and meal replacement shakes are becoming a popular option for people on GLP-1 medications because they’re convenient and easy to work into a busy routine. Studies show that taking a high-soy-protein, low-fat meal replacement, like Almased, may help people lose fat while maintaining muscle mass. Researchers found that those using Almased saw better results in weight loss and muscle maintenance compared to those following a standard diet with nutritional counseling.
While there are no foods you completely have to avoid while taking GLP-1 medications, high fat foods may be harder to digest which can cause an upset stomach. Foods to avoid while taking GLP-1 medications may include things like fried chicken, burgers, or processed meats like bacon and sausage.
Vitamins and Minerals for Energy and Balance
A reduced appetite can sometimes mean missing out on important vitamins and minerals. Micronutrients like vitamin C, vitamin A, potassium, and the B vitamins are vital for your overall well-being, including maintaining healthy energy levels, supporting your immune health, and helping maintain healthy blood pressure control.
To meet your micronutrient needs, focus on including a variety of colorful, low carbohydrate vegetables in your diet such as:
- Green, leafy vegetables like spinach, kale, arugula, and romaine lettuce
- Broccoli
- Cauliflower
- Brussels sprouts
- Asparagus
- Celery
- Onions
- Peppers
- Tomatoes
- Cucumbers
- Zucchini
- Eggplant
Be sure to also include a wide variety of colorful fruits like:
- Apples
- Blackberries
- Cherries
- Grapefruit
- Pears
- Strawberries
- Apricots
- Plums
- Grapes
- Blueberries
- Raspberries
- Peaches
By including a wide variety of fruits and vegetables into your diet, you’re not only reaping the benefits of important micronutrients, you’ll also be getting plenty of antioxidants and fiber.
For people taking GLP-1 medications, striking the right balance of nutrients can be tricky as it may become difficult to eat enough fruits and veggies to meet daily vitamin and mineral needs. That’s where meal replacement shakes like Almased can help. Its unique formula delivers 22 essential vitamins and minerals, helping fill any nutritional gaps, so you can feel your best all while supporting your health goals.
It’s important to note that while no vegetables are off limits, starchy vegetables like potatoes, corn, and peas tend to have a high glycemic index, meaning they can spike your blood sugar more quickly than non-starchy veggies. You don’t have to cut out these vegetables entirely, but it’s a good idea to be mindful of how much you eat.
Fiber to Support Digestive Health
GLP-1 medications slow digestion, which can sometimes lead to gastrointestinal discomfort, including constipation. Eating plenty of dietary fiber and drinking adequate water can help maintain your digestive health while helping to alleviate potential side effects.
Fiber-rich foods include:
- Whole grains like oats, quinoa, and brown rice
- Fresh fruits and vegetables
- Legumes, including beans, chickpeas, and lentils
While GLP-1 medication might cause constipation for some, others may experience diarrhea. If you’re experiencing diarrhea, you may need to temporarily reduce your intake of high-fiber foods and focus on bland, simple options like broths, white rice, and peeled fruit.
Tips for Building Balanced Meals
Creating balanced meals when taking GLP-1 medications doesn’t have to be complicated. Here’s a simple template:
- Protein: Start with a high-quality source, like grilled chicken, tofu, or ground turkey.
- Fiber: Add a serving of fresh fruits or vegetables.
- Healthy Fats: Include a small portion of avocado, nuts, or olive oil for satiety.
- Carbohydrates: Choose complex options like brown rice, quinoa, or whole-grain bread.
By focusing on these key components, you’ll create meals that nourish your body and keep you feeling satisfied throughout the day.
When you’re using GLP-1 medications, high-quality meal replacement shakes like Almased can make life a lot easier. They provide a balanced mix of protein, fiber, and healthy fats, helping you hit those key nutrients without any hassle or extra prep time.
The Bottom Line
The best diet when taking GLP-1 medications doesn’t have to be overwhelming. By focusing on protein, vitamins, minerals, and fiber, you can support your body’s needs to help feel your best. Products like Almased make it easier to stay on track, offering a convenient, nutrient-packed solution that aligns with your health goals.
Whether you’re using GLP-1s to support your immediate goals, or preparing for life beyond the medication, building healthy eating habits now will set you up for success down the road. Your body is worth the effort, and you’ve got the tools to make it happen.
References:
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This article, written by Emily Hirsch, MS, RD, LDN, was published by Lia White.