Dieting tips while on GLP-1’s

Clay Hall, PhD, MBA, NP-C

Written by
Clay Hall

PhD, MBA, NP-C

GLP-1 (glucagon-like peptide-1) receptor agonists, such as semaglutide (Ozempic, Wegovy) or liraglutide (Saxenda, Victoza), are medications that help regulate blood sugar and promote weight loss by slowing gastric emptying, increasing feelings of fullness, and decreasing appetite. If you’re taking a GLP-1 medication, following a diet plan that complements the medication’s effects can enhance its benefits and reduce side effects like nausea. Here are some dietary tips:

1. Focus on Protein

  • Prioritize lean protein sources such as chicken, turkey, fish, tofu, and legumes.
  • Protein helps maintain muscle mass, boosts satiety, and works well with GLP-1’s appetite-suppressing effects.

2. Eat Smaller, More Frequent Meals

  • GLP-1 medications slow gastric emptying, so large meals can cause discomfort, bloating, or nausea.
  • Opt for smaller, balanced meals throughout the day to avoid overwhelming your digestive system.

3. Increase Fiber Intake

  • High-fiber foods like vegetables, fruits, whole grains, and legumes support digestion and further enhance satiety.
  • Fiber also helps stabilize blood sugar, making it a good complement to GLP-1’s role in blood glucose control.

4. Stay Hydrated

  • Drink plenty of water, as GLP-1 medications can sometimes cause dehydration due to appetite suppression.
  • Sipping water throughout the day can also help prevent constipation, another potential side effect.

5. Limit High-Fat and Greasy Foods

  • Fatty and fried foods can be harder to digest and may worsen nausea or gastrointestinal side effects.
  • Opt for healthier fats such as those found in avocado, olive oil, and nuts in moderate amounts.

6. Avoid Sugary and Processed Foods

  • Since GLP-1 medications help manage blood sugar levels, it’s important to limit processed foods and sugary snacks that can cause blood sugar spikes.
  • Choose whole, nutrient-dense foods instead to avoid sudden fluctuations in energy levels.

7. Mindful Eating

  • Take your time when eating to allow your body to register fullness. GLP-1 medications help with satiety, so slowing down while eating can prevent overeating.

Sample Daily Meal Plan:

Breakfast

  • Scrambled eggs with spinach and whole grain toast
  • A small serving of mixed berries

Lunch

  • Grilled chicken or tofu salad with mixed greens, tomatoes, cucumbers, and a vinaigrette dressing
  • A side of quinoa or brown rice

Snack

  • A handful of almonds or an apple with a tablespoon of peanut butter

Dinner

  • Baked salmon or lentils with roasted vegetables (e.g., broccoli, sweet potatoes)
  • A side salad with olive oil and lemon dressing

Evening Snack

  • Greek yogurt with chia seeds or a few slices of cucumber with hummus

By focusing on nutrient-dense, balanced meals, you can maximize the effects of GLP-1 medications for better blood sugar control and weight loss.

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