What to Eat While on GLP-1 medication — Do's and Don'ts

Ozempic, Wegovy, Mounjaro, popular GLP-1 receptor agonist prescription medication, have become an invaluable tool for many individuals, from people with type 2 diabetes to those seeking to manage their weight and improve their overall health. However, to maximise its effectiveness and minimise potential side effects, it's crucial to pay attention to your diet.

This article will guide you on what to eat while on GLP-1 medication, including healthier foods to include and those to avoid, ensuring you achieve your weight loss goals while maintaining optimal nutrition.

What Does a Balanced Diet on GLP-1 medication Look Like?

Dr. Lauren Donnangelo, a gastroenterologist and obesity medicine doctor at True You Weight Loss in Atlanta, told Healthline that Semaglutide, the active ingredient in Ozempic, "works by regulating blood sugar, slowing stomach emptying, and reducing hunger signals in the brain. However, these mechanisms may also trigger uncomfortable symptoms/side effects, including nausea, vomiting, bloating, and not wanting to eat at all. Through trial and error, people can find out which foods are most tolerable so they can get the important nutrients they need".

This highlights the importance of consuming a healthy diet rich in adequate nutrients to avoid malnutrition and ensure overall well-being, especially when following a calorie-restricted diet, as many GLP-1 medication users who experience gastric emptying do.

Do's: What to Eat on a GLP-1 Plan for Weight Loss

Wondering what foods to eat on a GLP-1 plan for the best results? Let's explore.

1. Lean Proteins

Protein is essential for preserving muscle mass during weight loss. Incorporating lean proteins into your diet helps you feel full longer and supports muscle recovery and growth. Examples of foods that are great sources of lean protein include:

• Chicken breast
• Fish and shellfish
• Turkey
• Eggs
• Low-fat dairy products (e.g., yoghurt, cottage cheese)
• Tofu and other soy products
• Protein powders and supplements

Studies have also shown that a higher protein intake can help maintain muscle mass during weight loss and improve overall body composition.

2. Vegetables

Non-starchy vegetables are teeming with health benefits, both nutrient-dense and low in calories, making them perfect for a weight loss diet. They provide essential vitamins, minerals, and fibre, which aid digestion. Include a variety of vegetables, such as:

• Broccoli
• Cauliflower
• Capsicums
• Zucchini
• Spinach and other leafy greens

Vegetables are also rich in antioxidants, which can help reduce inflammation and support overall health.

3. Fruits

Fruits are rich in vitamins, minerals, and antioxidants. Opt for fruits with lower sugar content to avoid blood sugar spikes. Some good choices are:

• Berries (strawberries, blueberries, raspberries)
• Apples
• Oranges
• Melons

Fresh fruit provides essential nutrients and can be a healthy way to satisfy sweet cravings without consuming added refined sugars.

4. Whole Grains and Legumes

Whole grains and legumes are excellent sources of fibre, which help to regulate digestion. They also provide essential nutrients and energy. Include foods such as:

• Brown rice
• Quinoa
• Oats
• Beans and lentils

Fibre is crucial for digestive health and can help prevent constipation, a common side effect of GLP-1 medications.

5. Healthy Fats

Healthy fats are crucial for overall health and can help you feel satisfied. Incorporate healthy high-fat foods into your diet like:

• Avocado
• Nuts and seeds
• Olive oil
• Salmon

Healthy fats also support brain health, and omega-3 fatty acids (found in salmon and other fatty fish) can even help reduce inflammation.

Don'ts: Types of Foods to Avoid on a GLP-1 plan

Now we'll explore what not to eat when trying to achieve weight loss.

1. Saturated Fats and Greasy Foods

High-fat and greasy foods can slow down gastric emptying and worsen side effects of GLP-1 receptor antagonists, such as upset stomach and bloating. Avoid foods such as:

• Ultra-processed, fried foods
• High-fat meats (e.g., bacon, sausage)

These fatty foods can also contribute to weight gain and negatively impact cardiovascular health.

2. Sugary Foods and Drinks

Sugary foods and drinks can lead to fluctuations in blood sugar levels, which Ozempic is touted to regulate. Steer clear of:

• Soft drinks and sugary beverages
• Baked goods and lollies
• Fruit juices with added sugar

High sugar intake is linked to an increased risk of obesity, type 2 diabetes, and other metabolic disorders. So whether you're on Ozempic or not, it's best to limit your intake.

3. Ultra-Processed Foods

Ultra-processed foods often contain unhealthy fats, sugars, and additives that can hinder weight loss and overall health. Avoid:

• Fast food
• Packaged snacks (e.g., crisps, biscuits)
• Processed meats (e.g., deli meats, hot dogs)

These foods are typically low in essential nutrients and high in calories, which can be detrimental to weight loss efforts.

4. Alcohol

Alcohol can interfere with blood sugar control and contribute to weight gain. It's best to limit or avoid alcohol consumption while on Ozempic. Alcohol provides empty calories and can impair judgment, leading to poor food choices.

Tips for Success

1. Stay Hydrated

Dehydration can worsen the side effects of GLP-1 medication, like nausea. Drink plenty of water throughout the day and consider electrolyte hydration drinks to maintain proper hydration - it's essential for overall health and minimising side effects associated with GLP-1 medication.

2. Eat Mindfully

Eat slowly, chew your food well, and stop eating when you feel satisfied. This can help prevent overeating and reduce gastrointestinal discomfort.

3. Incorporate Physical Activity

Regular physical activity is essential for overall health and can enhance weight loss. Physical activity helps burn calories, improve cardiovascular health, and prevent muscle loss throughout weight loss efforts.

4. Consult a Dietitian

When making any major changes to your diet, it's always best to seek professional medical advice. Working with an Accredited Practising Dietitian can help you create a personalised meal plan that meets your nutritional needs and supports your weight loss goals.

A dietician can also help you navigate any dietary challenges you may face while on a GLP-1 plan, providing tailored advice and support to help you achieve your health and weight loss goals.

What to Eat While on GLP-1 medication: Final Thoughts

Figuring out what to eat while on a GLP-1 plan is key to achieving your weight loss goals safely and effectively.

A successful weight loss journey isn't just about the amount of food you consume-it's about properly nourishing your body with healthy foods.

By following these guidelines and working closely with healthcare professionals, you can set yourself up for long-term success in your weight management efforts.

What are you waiting for? You're all set to craft your balanced, nourishing GLP-1 weight loss plan.