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—typically actually. Nausea, diarrhea and/or constipation and even vomiting are generally reported negative 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 how you can eat for the lengthy haul, the ideas under, all primarily based on a evaluate of medical analysis, are meant that will help 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 scale back your urge for food (1), chances are you’ll end up consuming fewer energy than earlier than. That makes the standard of the meals you’re consuming further necessary.
Smaller meals also can assist handle negative effects like nausea (3). “When your urge for food drops, you wish to make each chunk rely,” says Melissa Jaeger, a dietitian and Head of Diet at MyFitnessPal. “Give attention to combining lean protein and fiber into smaller meals unfold all through the day.”
As an alternative of skipping meals totally, purpose for smaller plates full of:
- Vegatables and fruits
- Entire grains
- Lean proteins
Smaller, well-balanced meals can nonetheless ship massive 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 scale back physique fats. However a few of the weight misplaced can also come from muscle mass (3). In each the STEP 1 trial and the SURMOUNT-1 trial, contributors misplaced fats mass, however lean mass (muscle mass and something that’s not fats) was misplaced, too (4, 5).
“Getting sufficient protein could 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 power 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: When you can’t eat a lot directly, sipping on a protein smoothie could also be a better strategy to get these grams of protein.
3. Excessive-fiber meals for when your intestine slows down
GLP-1s are identified to gradual digestion, which will help you’re feeling full longer. However that may additionally result in constipation (3). Meals wealthy in fiber (like oats, chia seeds, lentils, vegatables and fruits) will help regulate your digestion and help wholesome blood sugar ranges (6).
Simply go gradual and make certain 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 fuel, bloating, and different gastrointestinal negative effects (6).
“When digestion slows, fiber turns into your good friend, however you must ease into it,” says Jaeger. “A gradual improve in fiber, together with fluids, could assist help regularity and scale back the possibility of uncomfortable negative effects.” She recommends logging your meals and your water in MyFitnessPal to see what your consumption appears to be like like right now and establish meals or snacks the place you may make changes to satisfy your objectives.
4. Hydrating meals and fluids
Nausea, diarrhea, and diminished urge for food can all improve the chance of dehydration (3). “Hydration is commonly neglected, nevertheless it performs an enormous function in how you’re feeling on GLP-1s. Assume past simply water. Meals with excessive water content material—particularly vegatables and fruits—additionally assist 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 moderately than ingesting massive quantities directly!
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5. Dietary Dietary supplements
When consuming fewer energy it’s necessary to go for all kinds of nutrient dense meals like fruits, greens, lean proteins, and complete grains to scale 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 will help you hit your objectives.
For some vitamins, supplementation could also be mandatory. It’s necessary 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 Consultants
Melissa Jaeger RD, LD, is the Head of Diet for MyFitnessPal. Melissa acquired a Bachelor of Arts in Diet (DPD) from the Faculty of Saint Benedict and accomplished her dietetic internship via Iowa State College. In Might 2024 she was acknowledged because the Registered Younger Dietitian of the 12 months awarded by the Minnesota Academy of Diet and Dietetics.
Denise Hernandez, RD, is a Meals Knowledge Curator at MyFitnessPal. Denise accomplished her Grasp’s Diploma in Diet from Texas Girl’s College. Her areas of focus embody grownup and childhood weight administration, ladies’s vitamin, and continual illness administration
Katherine Basbaum, MS, RD, is Meals Knowledge Curator at MyFitnessPal. She acquired her Masters in Diet Communication from the Friedman College of Diet Science & Coverage at Tufts College and accomplished her Dietetic Internship at UVA Well being, the place she additionally works as a vitamin 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 negative effects have 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.
Keep away from:
- 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 will probably typically result in vomiting or discomfort. Consuming small meals and snacks each few hours could assist 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 will help you keep energized all through the day,” says Hernandez.
When you’re used to a few sq. meals a day, think about gradual adjustments at conventional meal instances 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
Although chances are 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 could even be more durable to tolerate in case your abdomen is delicate.
“Grabbing a small sweet bar or can of soda could appear straightforward whenever you’re quick on time and never very hungry, however they don’t supply lasting vitality. Strive 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 may appear refreshing, however carbonation can result in fuel and bloating (11). When you’re already feeling some gastrointestinal negative effects out of your GLP-1 remedy it might be finest to skip your glowing water in the interim and swap for a nonetheless beverage (12).
“Carbonation could make bloating and nausea worse. Nonetheless drinks, significantly these with out added sugars, are often a safer selection whereas your intestine adjusts,” says Basbaum. Strive infusing nonetheless water with lemon or cucumber slices for a refreshing twist.
5. Alcohol
Alcohol is thought 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 Guidelines for Americans suggest that these of authorized ingesting age select to not drink or accomplish that moderately (14).
Whereas there are presently no warnings towards ingesting alcohol whereas taking GLP-1 medicine, it is best to know that your physique’s response to alcohol could also be totally different whereas on the drug. It’s possible you’ll 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, in the event you do select to drink alcohol, accomplish that moderately 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!
Ceaselessly Requested Questions
Ought to I eat much less whereas taking a GLP-1?
“You don’t must pressure your self to eat much less. These medicines assist you to really feel full. Give attention to 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 the direction of your day by day objectives. Give attention to high quality, not simply amount.
What if I really feel too nauseous to eat something?
Nausea is without doubt one of the mostly reported negative effects of GLP-1 medicines (12). Whereas it’d seem to be 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, give attention to 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 therapy could assist ease signs (3). If nausea persists past a couple of days or your day by day life, speak to your healthcare supplier.
Can I nonetheless take pleasure in going out to eat
Sure! You would possibly simply must 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 straight away to assist with portion steadiness.
Are the following tips the identical for a Semaglutide (like Wegovy®) or a Tirzepatide (like Zepbound®)?
“Whereas the elements could differ, the recommendation for consuming a balanced food regimen and managing your negative effects whereas taking a GLP-1 applies throughout the board,” says Jaeger.
The Backside Line
GLP-1s like Wegovy®, Zepbound®, and Ozempic® could be highly effective instruments for weight reduction and metabolic well being— and may 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 Foods to Eat and Avoid on GLP-1s, Based on the Latest Nutrition Science appeared first on MyFitnessPal Blog.
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