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 unintended effects (2). Meaning 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 one can eat for the lengthy haul, the guidelines beneath, all primarily based on a evaluate of medical analysis, are supposed 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 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 unintended 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. “Give attention to combining lean protein and fiber into smaller meals unfold all through the day.”
As an alternative of skipping meals solely, intention for smaller plates full of:
- Vegatables and fruits
- Entire grains
- Lean proteins
Smaller, well-balanced meals can nonetheless ship large 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 among 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, rooster, and fish
- Plain Greek yogurt or decreased fats cottage cheese
- Beans, lentils, and tofu
Tip: Should you can’t eat a lot without delay, sipping on a protein smoothie could also be a neater strategy to get these grams of protein.
3. Excessive-fiber meals for when your intestine slows down
GLP-1s are recognized to sluggish digestion, which can assist you are 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 certain you’re consuming 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 unintended effects (6).
“When digestion slows, fiber turns into your good friend, however it’s a must to ease into it,” says Jaeger. “A gradual improve in fiber, together with fluids, could assist assist regularity and cut back the prospect of uncomfortable unintended 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 satisfy your objectives.
4. Hydrating meals and fluids
Nausea, diarrhea, and decreased urge for food can all improve the danger of dehydration (3). “Hydration is usually missed, however it performs an enormous position in how you are feeling on GLP-1s. Suppose 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 dwelling
- Monitoring your water consumption in MyFitnessPal
Professional tip: Sip liquids all through the day somewhat than consuming giant 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 will help you hit your objectives.
For some vitamins, supplementation could also be obligatory. 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).
Concerning the Specialists
Melissa Jaeger RD, LD, is the Head of Vitamin for MyFitnessPal. Melissa obtained a Bachelor of Arts in Vitamin (DPD) from the School 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 Vitamin and Dietetics.
Denise Hernandez, RD, is a Meals Knowledge Curator at MyFitnessPal. Denise accomplished her Grasp’s Diploma in Vitamin from Texas Lady’s College. Her areas of focus embody grownup and childhood weight administration, ladies’s vitamin, and power illness administration
Katherine Basbaum, MS, RD, is Meals Knowledge Curator at MyFitnessPal. She obtained 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 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 will set off signs like heartburn or bloating (3). In main trials—together with STEP 1 and SURMOUNT-1—gastrointestinal unintended effects had been most typical throughout dose escalation, when your physique remains to be adjusting.
“Fatty meals are among 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 giant parts could also be more durable to tolerate when digestion slows. It might probably typically result in vomiting or discomfort. Consuming small meals and snacks each few hours could aid you really feel higher all through the day (3).
“Greater 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.
Should you’re used to a few sq. meals a day, contemplate 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
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 may 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 simple while you’re quick on time and never very hungry, however they don’t supply 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 may appear refreshing, however carbonation can result in fuel and bloating (11). Should you’re already feeling some gastrointestinal unintended effects out of your GLP-1 medicine 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, notably these with out added sugars, are normally a safer selection 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 take heed to your physique’s starvation and fullness cues (13). The Dietary Tips for Individuals advocate that these of authorized consuming age select to not drink or achieve this moderately (14).
Whereas there are at the moment no warnings in opposition to consuming alcohol whereas taking GLP-1 medication, it is best to know that your physique’s response to alcohol could also be totally 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, for those who do select to drink alcohol, achieve this moderately and ensure to talk together with your doctor about any medicine interactions from meals or drink earlier than beginning a brand new prescription,” says Basbaum.
Contemplate swapping your go-to cocktail for a refreshing mocktail!
Incessantly 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 aid you to really feel full. Give attention to prioritizing nutrient-dense meals. Suppose 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 each 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 unintended effects of GLP-1 medicines (12). Whereas it would appear 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, concentrate on 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 each day life, speak to your healthcare supplier.
Can I nonetheless take pleasure in going out to eat
Sure! You may simply must make a couple of changes. Contemplate swapping a deep-fried aspect for a fruit or vegetable and sharing dishes or asking for a to-go field immediately to assist with portion steadiness.
Are the following tips the identical for a Semaglutide (like Wegovy®) or a Tirzepatide (like Zepbound®)?
“Whereas the components could differ, the recommendation for consuming a balanced weight-reduction plan and managing your unintended 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 more likely to really feel your finest all through your weight reduction journey.
The put up Meals to Eat and Keep away from on GLP-1s, Primarily based on the Newest Vitamin Science appeared first on MyFitnessPal Weblog.
