Weight reduction medicines like GLP-1s have modified the sport on the subject of weight and metabolic well being. However alongside decreasing urge for food (1), these medicines can change how meals feels in your physique—generally actually. Nausea, diarrhea and/or constipation and even vomiting are generally reported unwanted effects (2). Which means what you eat, and the way you eat it, issues greater than ever.
Whether or not you’re contemplating a GLP-1, simply beginning one, or determining find out how to eat for the lengthy haul, the ideas beneath, all based mostly on a evaluate of medical analysis, are supposed that can assist you really feel your finest whereas supporting your well being objectives.
What to Eat on GLP-1s
1. Nutrient-dense, small meals
As a result of GLP-1s cut back your urge for food (1), it’s possible you’ll end up consuming fewer energy than earlier than. That makes the standard of the meals you’re consuming additional essential.
Smaller meals can even assist handle unwanted effects like nausea (3). “When your urge for food drops, you need to make each chunk rely,” says Melissa Jaeger, a dietitian and Head of Vitamin at MyFitnessPal. “Deal with combining lean protein and fiber into smaller meals unfold all through the day.”
As an alternative of skipping meals solely, intention for smaller plates crammed with:
- Vegatables and fruits
- Entire grains
- Lean proteins
Smaller, well-balanced meals can nonetheless ship huge well being advantages.
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2. Lean protein to protect muscle
Weight reduction could also be your final objective with GLP-1s, and these medicines have been proven to assist cut back physique fats. However a few of the weight misplaced may additionally come from muscle mass (3). In each the STEP 1 trial and the SURMOUNT-1 trial, members misplaced fats mass, however lean mass (muscle mass and something that’s not fats) was misplaced, too (4, 5).
“Getting sufficient protein might assist to guard your lean physique mass whereas utilizing a GLP-1. Even when your parts are small, you need them to be nutrient dense—particularly on the subject of protein,” says Denise Hernandez, a dietitian and Meals Knowledge Curator for MyFitnessPal.
To assist protect muscle, prioritize energy coaching and high-quality protein sources at every meal (3). Attain for:
- Eggs, hen, and fish
- Plain Greek yogurt or diminished fats cottage cheese
- Beans, lentils, and tofu
Tip: In case you can’t eat a lot without delay, sipping on a protein smoothie could also be a neater option to get these grams of protein.
3. Excessive-fiber meals for when your intestine slows down
GLP-1s are identified to sluggish digestion, which can assist you’re feeling full longer. However that may additionally result in constipation (3). Meals wealthy in fiber (like oats, chia seeds, lentils, vegetables and fruit) can assist regulate your digestion and assist wholesome blood sugar ranges (6).
Simply go sluggish and make sure you’re ingesting sufficient water. An excessive amount of fiber too quick and never sufficient fluids can result in digestive discomfort. You may need to cope with gasoline, bloating, and different gastrointestinal unwanted effects (6).
“When digestion slows, fiber turns into your buddy, however it’s important to ease into it,” says Jaeger. “A gradual improve in fiber, together with fluids, might assist assist regularity and cut back the prospect of uncomfortable unwanted effects.” She recommends logging your meals and your water in MyFitnessPal to see what your consumption seems to be like as we speak and establish meals or snacks the place you can also make changes to fulfill your objectives.
4. Hydrating meals and fluids
Nausea, diarrhea, and diminished urge for food can all improve the danger of dehydration (3). “Hydration is commonly missed, but it surely performs an enormous position in how you’re feeling on GLP-1s. Assume past simply water. Meals with excessive water content material—particularly vegetables and fruit—additionally aid you meet your hydration objectives,” says Jaeger.
Keep forward of it by:
- Incorporating water-rich produce like cucumbers, melon, and grapes into meals and snacks (7)
- Investing in a reusable water bottle you may take with you on-the-go or drink at residence
- Monitoring your water consumption in MyFitnessPal
Professional tip: Sip liquids all through the day quite than ingesting massive quantities without delay!
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5. Dietary Dietary supplements
When consuming fewer energy it’s essential to go for all kinds of nutrient dense meals like fruits, greens, lean proteins, and complete grains to cut back your danger of nutrient deficiencies (3). Monitoring your meals, snacks, and drinks in MyFitnessPal can convey consciousness to your present consumption so you may spot any gaps and add in meals that can assist you hit your objectives.
For some vitamins, supplementation could also be crucial. It’s essential to talk to your registered dietitian and physician about your present dietary habits, well being objectives, and medicines earlier than beginning a complement (3).
In regards to the Specialists
Melissa Jaeger RD, LD, is the Head of Vitamin for MyFitnessPal. Melissa acquired a Bachelor of Arts in Vitamin (DPD) from the Faculty of Saint Benedict and accomplished her dietetic internship by Iowa State College. In Might 2024 she was acknowledged because the Registered Younger Dietitian of the 12 months awarded by the Minnesota Academy of Vitamin and Dietetics.
Denise Hernandez, RD, is a Meals Knowledge Curator at MyFitnessPal. Denise accomplished her Grasp’s Diploma in Vitamin from Texas Girl’s College. Her areas of focus embody grownup and childhood weight administration, ladies’s diet, and power illness administration
Katherine Basbaum, MS, RD, is Meals Knowledge Curator at MyFitnessPal. She acquired her Masters in Vitamin Communication from the Friedman College of Vitamin Science & Coverage at Tufts College and accomplished her Dietetic Internship at UVA Well being, the place she additionally works as a diet counselor for cardiology sufferers.
What to Keep away from on GLP-1s
1. Excessive-fat or greasy meals
Fats slows digestion (8), and so do GLP-1 medicines (3). Combining the 2 could make nausea worse and should set off signs like heartburn or bloating (3). In main trials—together with STEP 1 and SURMOUNT-1—gastrointestinal unwanted effects had been most typical throughout dose escalation, when your physique remains to be adjusting.
“Fatty meals are a few of the worst offenders for triggering nausea on GLP-1s. Hold issues lighter, particularly throughout these first few days after a dose escalation,” says Denise Hernandez, a registered dietitian and Meals Knowledge Curator with MyFitnessPal.
Avoid:
- Fried meals
- Cream-based sauces
- Fatty, processed meats like bacon or sausage
Swap in: Grilled or baked proteins. Go for lighter sauces.
2. Large meals
Consuming massive parts could also be more durable to tolerate when digestion slows. It could generally result in vomiting or discomfort. Consuming small meals and snacks each few hours might aid you really feel higher all through the day (3).
“Larger meals can backfire on a GLP-1. Smaller, extra frequent meals could also be simpler to tolerate and can assist you keep energized all through the day,” says Hernandez.
In case you’re used to a few sq. meals a day, take into account gradual adjustments at conventional meal occasions like downsizing your plate and serving your self smaller parts. To make up for any nutrient gaps, you may add one or two small, nutrient-dense snacks when your urge for food permits for it.
3. Sugary, ultra-processed snacks
Regardless that it’s possible you’ll be consuming much less, your physique nonetheless advantages from regular blood sugar ranges (9). Sweet, soda, pastries, and white bread could cause sharp spikes and drops in blood sugar (10). Plus, they may even be more durable to tolerate in case your abdomen is delicate.
“Grabbing a small sweet bar or can of soda could appear straightforward if you’re quick on time and never very hungry, however they don’t provide lasting power. Attempt pairing a fiber-rich carbohydrate with a protein to remain fuller longer,” says Katherine Basbaum, a registered dietitian and Meals Knowledge Curator with MyFitnessPal.
As an alternative, select:
- Entire fruits over fruit juice
- Nut butter paired with fruit or hummus and veggies over cookies and chips
4. Carbonated drinks
Glowing water might sound refreshing, however carbonation can result in gasoline and bloating (11). In case you’re already feeling some gastrointestinal unwanted effects out of your GLP-1 remedy it could be finest to skip your glowing water in the intervening time and swap for a nonetheless beverage (12).
“Carbonation might make bloating and nausea worse. Nonetheless drinks, notably these with out added sugars, are normally a safer alternative whereas your intestine adjusts,” says Basbaum. Attempt infusing nonetheless water with lemon or cucumber slices for a refreshing twist.
5. Alcohol
Alcohol is understood to annoy the abdomen and add empty energy. It could additionally impair judgment round meals, making it more durable to hearken to your physique’s starvation and fullness cues (13). The Dietary Tips for Individuals suggest that these of authorized ingesting age select to not drink or accomplish that sparsely (14).
Whereas there are at present no warnings towards ingesting alcohol whereas taking GLP-1 medicine, you must know that your physique’s response to alcohol could also be completely different whereas on the drug. You might really feel stronger results of the alcohol or expertise blood sugar adjustments (15). “And whereas most of your energy ought to ideally come from nutrient-dense meals, should you do select to drink alcohol, accomplish that sparsely and ensure to talk along with your doctor about any remedy interactions from meals or drink earlier than beginning a brand new prescription,” says Basbaum.
Take into account swapping your go-to cocktail for a refreshing mocktail!
Continuously Requested Questions
Ought to I eat much less whereas taking a GLP-1?
“You don’t have to pressure your self to eat much less. These medicines aid you to really feel full. Deal with prioritizing nutrient-dense meals. Assume lean proteins, fruits, greens and complete grains,” says Jaeger. Log your meals, snacks and water in MyFitnessPal so you may see the vitamins stack up in direction of your day by day objectives. Deal with high quality, not simply amount.
What if I really feel too nauseous to eat something?
Nausea is without doubt one of the mostly reported unwanted effects of GLP-1 medicines (12). Whereas it’d look like skipping meals will assist, not consuming can truly make nausea worse, making a cycle the place signs intensify and make it even more durable to eat (3). To interrupt that cycle, deal with staying hydrated and take a look at small, frequent meals. Limiting fatty or high-fiber meals in the course of the first few days of remedy might assist ease signs (3). If nausea persists past a couple of days or your day by day life, discuss to your healthcare supplier.
Can I nonetheless get pleasure from going out to eat
Sure! You may simply have to make a couple of changes. Take into account swapping a deep-fried facet for a fruit or vegetable and sharing dishes or asking for a to-go field instantly to assist with portion steadiness.
Are the following tips the identical for a Semaglutide (like Wegovy®) or a Tirzepatide (like Zepbound®)?
“Whereas the components might differ, the recommendation for consuming a balanced weight loss program and managing your unwanted effects whereas taking a GLP-1 applies throughout the board,” says Jaeger.
The Backside Line
GLP-1s like Wegovy®, Zepbound®, and Ozempic® will be highly effective instruments for weight reduction and metabolic well being— and might work at their finest when paired with considerate consuming habits. By tuning in to your physique, consuming small frequent meals, and selecting nutrient dense meals, you’ll be extra prone to really feel your finest all through your weight reduction journey.
The put up Meals to Eat and Keep away from on GLP-1s, Based mostly on the Newest Vitamin Science appeared first on MyFitnessPal Weblog.
