Meals to Eat and Keep away from on GLP-1s, Based mostly on the Newest Vitamin Science

Weight reduction medicines like GLP-1s have modified the sport in the case 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 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 the right way to eat for the lengthy haul, the guidelines beneath, all primarily based on a evaluate of medical analysis, are meant that can assist you really feel your greatest 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), it’s possible you’ll end up consuming fewer energy than earlier than. That makes the standard of the meals you’re consuming further vital. 

Smaller meals may also assist handle negative effects like nausea (3). “When your urge for food drops, you wish to make each chunk depend,” says Melissa Jaeger, a dietitian and Head of Vitamin at MyFitnessPal. “Concentrate on combining lean protein and fiber into smaller meals unfold all through the day.”

As a substitute of skipping meals totally, purpose for smaller plates stuffed with:

• Fruit and veggies
• Complete grains
• Lean proteins

Smaller, well-balanced meals can nonetheless ship huge well being advantages.

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 number 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 isn’t 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 in the case of protein,” says Denise Hernandez, a dietitian and Meals Information 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: In the event you can’t eat a lot directly, sipping on a protein smoothie could also be a neater solution to get these grams of protein.

3. Excessive-fiber meals for when your intestine slows down

GLP-1s are recognized 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 assist wholesome blood sugar ranges (6).

Simply go gradual and be certain you’re ingesting sufficient water. An excessive amount of fiber too quick and never sufficient fluids can result in digestive discomfort. You might need to cope with gasoline, bloating, and different gastrointestinal negative effects (6).

“When digestion slows, fiber turns into your good friend, however it’s important to ease into it,” says Jaeger. “A gradual enhance in fiber, together with fluids, could assist assist regularity and scale back the prospect of uncomfortable negative effects.” She recommends logging your meals and your water in MyFitnessPal to see what your consumption seems to be like at this time and determine 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 enhance the chance of dehydration (3). “Hydration is commonly missed, however it performs an enormous position in how you’re feeling on GLP-1s. Suppose past simply water. Meals with excessive water content material—particularly vegatables and fruits—additionally enable you to 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 possibly can take with you on-the-go or drink at dwelling
• Monitoring your water consumption in MyFitnessPal

Professional tip: Sip liquids all through the day fairly than ingesting giant quantities directly!

5. Dietary Dietary supplements

When consuming fewer energy it’s vital to go for all kinds of nutrient dense meals like fruits, greens, lean proteins, and entire 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 possibly can spot any gaps and add in meals that can assist you hit your objectives. 

For some vitamins, supplementation could also be vital. It’s vital to talk to your registered dietitian and physician about your present dietary habits, well being objectives, and medicines earlier than beginning a complement (3). 

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In regards to 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 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 Information Curator at MyFitnessPal. Denise accomplished her Grasp’s Diploma in Vitamin from Texas Lady’s College. Her areas of focus embrace grownup and childhood weight administration, ladies’s diet, and persistent illness administration

Katherine Basbaum, MS, RD, is Meals Information 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 diet counselor for cardiology sufferers.

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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 negative effects have been commonest throughout dose escalation, when your physique remains to be adjusting.

“Fatty meals are a number 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 Information 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. Huge meals

Consuming giant parts could also be tougher to tolerate when digestion slows. It may generally result in vomiting or discomfort. Consuming small meals and snacks each few hours could enable you to 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.

In the event you’re used to a few sq. meals a day, take into account gradual modifications at conventional meal occasions like downsizing your plate and serving your self smaller parts. To make up for any nutrient gaps, you possibly can add one or two small, nutrient-dense snacks when your urge for food permits for it.

3. Sugary, ultra-processed snacks

Though 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 could even be tougher to tolerate in case your abdomen is delicate.

“Grabbing a small sweet bar or can of soda could appear simple if 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 Information Curator with MyFitnessPal.

As a substitute, select:

• Complete 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 gasoline and bloating (11). In the event you’re already feeling some gastrointestinal negative effects out of your GLP-1 remedy it could be greatest to skip your glowing water in the meanwhile and swap for a nonetheless beverage (12).

“Carbonation could make bloating and nausea worse. Nonetheless drinks, notably these with out added sugars, are often a safer alternative 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 tougher to hearken to your physique’s starvation and fullness cues (13). The Dietary Pointers for Individuals advocate that these of authorized ingesting age select to not drink or accomplish that sparsely (14). 

Whereas there are at the moment no warnings in opposition to ingesting alcohol whereas taking GLP-1 medication, it’s best to know that your physique’s response to alcohol could also be completely different whereas on the drug. It’s possible you’ll really feel stronger results of the alcohol or expertise blood sugar modifications (15). “And whereas most of your energy ought to ideally come from nutrient-dense meals, if you happen to do select to drink alcohol, accomplish that sparsely and ensure to talk together with your doctor about any remedy interactions from meals or drink earlier than beginning a brand new prescription,” says Basbaum.

Think about swapping your go-to cocktail for a refreshing mocktail! 

Incessantly Requested Questions

The Backside Line

GLP-1s like Wegovy®, Zepbound®, and Ozempic® could be highly effective instruments for weight reduction and metabolic well being— and might work at their greatest 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 greatest all through your weight reduction journey. 

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