Weight loss medications such as GLP-1S changed the game when it comes to weight and metabolism health. But besides reducing appetite (1), These medications can change what the food feels in your body – sometimes literally. Nausea, diarrhea,/or constipation and even vomiting are usually reported by common side effects (2). This means what you eat, and how you eat, it matters more than ever.
Whether you are thinking about GLP-1, or just starting one, or knowing how to eat for a long time, the tips below, all based on clinical research, aim to help you feel the best of your best while supporting your health goals.
What do you eat on GLP-1S?
1.
Because GLP-1S reduces your appetite (1You may find yourself eating fewer calories than before. This makes the food you consume very important.
Small meals can also help manage side effects such as nausea (3). “When your appetite decreases, you want to make every number of sting,” says Melissa Jayger, nutritionist and nutrition head at myfitnessPal. “Focus on combining lean protein and fiber in smaller meals throughout the day.”
Instead of completely skipping meals, it is aimed at smaller panels full:
- Fruits and vegetables
- Full granules
- Lean proteins
Small balanced meals can still provide significant health benefits.
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2. The lean protein to preserve the muscles
Weight loss may be your final goal with the GLP-1S, and it has been shown that these medications help reduce body fat. But some lost weight may also come from muscle mass (3). In each of Step 1 The trial and Surmount-1 The trial, the participants lost the fat mass, but the lean mass (muscle mass and anything is not fat) has also lost (4and 5).
“Getting enough protein may help protect the slim body mass while using the GLP-1. Even if your parts are small, you want to be thick nutrients-especially when it comes to protein,” says Dennis Hernandez, a nutritionist and coordinator in myfitnessPal.
To help keep the muscles and set the priorities of strength training and high -quality protein sources at each meal (3). Access to:
- Eggs, chicken and fish
- Normal Greek yogurt or a reduced fat cottage cheese
- Beans, lentils and tofu
advice: If you can’t eat much at one time, protein juice may be easier for you to get protein fines.
3. High fiber foods when the intestine slows down
GLP-1 is known to slow digestion, which can help you feel full for a longer period. But this can also lead to constipation (3). Foods rich in fiber (such as oats, chia seeds, lentils, fruits and vegetables) can help regulate your digestion and support healthy blood sugar levels (6).
Just go slowly and make sure you drink enough water. A lot of fiber quickly and adequate liquids cannot lead to digestive discomfort. You may have to deal with gas, bloating and other intestinal side effects (6).
“When digestion slows down, the fibers become your friend, but you have to reduce it,” says Jayger. “A gradual increase in fiber, along with liquids, may help support regularity and reduce the chance of uncomfortable side effects.” It recommends that you record your meals and water in myfitnessPal to find out the shape of your entrance today and to define meals or snacks where you can make adjustments to achieve your goals.
4. Foods and moisturizing fluids
Nausea, diarrhea and reduced appetite can increase the risk of dehydration (3). “The moisture is often ignored, but it plays a big role in your feeling of GLP-1S. Think only beyond water. Foods with high water content-especially fruits and vegetables-also help you achieve your moisturizing goals,” says Jigger.
Stay in the forefront:
- Merging water -rich products such as cucumber, watermelon and grapes into meals and snacks (7))
- Investing in a reusable water bottle you can take with you while moving or drinking at home
- Track water in myfitnessPal
For advice: I sip the fluids throughout the day instead of drinking large quantities at the same time!
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5. Nutritional supplements
When consuming fewer calories, it is important to choose a wide range of dietary heavy foods such as fruits, vegetables, lean -free proteins and whole grains to reduce the risk of deficiencies in nutrients (3). Tracking your meals, snacks and drinks in myfitnessPal can lead to your current entry so that you can discover any gaps and add foods to help you achieve your goals.
For some nutrients, supplements may be necessary. It is important to speak to a registered dietitian and doctor about your current eating habits, health goals, and medications before starting the supplement (3).
About experts
Melissa Jaeger RD, LD, He is the head of nutrition for myfitnessPal. Melissa obtained a Bachelor of Literature in Nutrition (DPD) from St. Benedict College and completed her training at Iowa State University. In May 2024, it was recognized as a young dietitian who is granted by the Minnesota Academy of Nutrition and Nutrition.
Dennis Hernandez, RoadMyfitnessPal. Dennis has completed a master’s degree in nutrition from the University of Texas for women. The areas of concentration include adults and childhood weight management, women’s nutrition, and chronic diseases management
Catherine Passemum, MS, RDMyfitnessPal. She obtained a master’s degree in nutritional communication from Friedmann’s College of Nutrition Science and Policy at the University of Tafs and completed her food training in UVA Health, as she also works as a nutrition consultant for heart disease patients.
What to avoid on the GLP-1S
1. High -fat or fatty foods
Fat slows digestion (8), As well as GLP-1 medicines (3). The combination of the two can make nausea worse and may lead to symptoms such as heartburn or swelling (3). In major trials – including Step 1 and Surmount-1– The side side effects were the most common during the dose escalating, when your body is still controlled.
“Oily foods are some of the worst criminals to launch nausea on the GLP-1S. Keep matters lighter, especially during those first few days after the dose escalate,” says Dennis Hernandez, a nutritionist registered with myfitnessPal.
Stay away from:
- Fried foods
- Grapes based on sauces
- Treated fatty meat such as bacon or sausage
Swap in: Grilled or baked proteins. Choose the sauces lighter.
2. Large meals
Eating large parts may be more difficult when digestion slows down. It can sometimes lead to vomiting or discomfort. Eating small meals and snacks every few hours may help you feel better throughout the day (3).
“The biggest meals can come with the opposite results on the GLP-1. It may be easier to withstand smaller and frequent meals and can help you stay activity throughout the day,” says Hernandez.
If you are accustomed to three square meals per day, think about gradual changes in traditional meals such as reducing the size of your plate and serving smaller parts. To compensate for any nutritious gaps, you can add small snacks or two light materials that your appetite allows.
3. Diabetes, very treated snacks
Although you may eat less, your body still benefits from fixed blood sugar levels (9). Candy, soda, pastries and white bread can cause sharp mutations and blood sugar drops (10). In addition, it may also be difficult to tolerate if your stomach is sensitive.
“The seizure of a small candy bar or soda can seem easy when you are short at the specified time and not very hungry, but they do not provide permanent energy. Try a fiber -rich carbohydrate with a protein to stay full for a longer period.”
Instead, choose:
- Complete fruits on fruit juice
- Walnut butter is associated with fruits or chickpeas and vegetables on cookies and chips
4. Soft drinks
The sparkling water may seem refreshing, but carbonity can lead to gas and bloating (11). If you already feel some of the gastrointestinal side effects of your GLP-1 medicine, it may be better to skip your sparkling water at the present time and swap of fixed drinks (12).
“The carbon may make bloating and nausea worse. Beverages are still, especially those who do not have added sugars, usually a safer option while setting the intestine,” says Basbauum. Try to plant fixed water with lemon slices or cucumber for a refreshing development.
5. Alcohol
Alcohol is known to irritate the stomach and add empty calories. The judgment may weaken the food, which makes it difficult to listen to your body’s hunger and full signals (13). the Food instructions for Americans I recommend that those who suffer from the legal drinking era choose not to drink or do so in moderation (14).
Although there are no warnings against drinking alcohol while taking GLP-1 drugs, you should know that your body’s response to alcohol may be different during the drug. You may feel stronger effects of alcohol or the experience of changing blood sugar (15). “Although most calories should come perfectly from intense nutrient foods, if you choose to drink alcohol, do this in moderation and make sure to talk to your doctor about any pharmacokinetic reactions or drink before starting a new prescription,” says Bassemma.
Think about switching your cocktail for refreshing Motkil!
Related questions
Should I eat less while taking GLP-1?
“You don’t need to force yourself to eat less. These medications help you feel full. Focus on giving priority to the intense foods of the nutrients. Think about meager proteins, fruits, vegetables and whole grains,” says Jayger. Record your meals, snacks and water in myfitnessPal so that you can see the nutrients heading towards your daily goals. Focus on quality, not just the quantity.
What if you feel very nauseous to eat anything?
Nausea is one of the most common side effects of GLP-1 drugs (12). Although it may seem to overcome meals will help, not eating can make nausea in reality, which creates a cycle where symptoms intensify and make it difficult to eat (3). To break this cycle, focus on staying wet and experimenting with frequent small meals. Reducing fatty or high fiber foods during the first few days of treatment may help relieve symptoms (3). If nausea continues after a few days or your daily life, speak to your health care provider.
Are I still enjoying going out to eat?
Yes! You may only need to make some adjustments. Consider switching fried side for fruit or vegetables and sharing dishes or ordering a box to immediately navigate to help balance the part.
Are these tips the same for Simwajlotide (such as Wegovy®) or Tirzepatide (such as Zepbound®)?
“Although the ingredients may vary, the advice of eating a balanced diet and your side effects while taking GLP-1 applies in all areas,” says Jayger.
The bottom line
GLP-1S like Wegovy®and Zepbound® and OzemPic® can be strong tools for weight loss and metabolism – and can work at their best when associated with studied eating habits. By setting your body, eating small frequent meals, choosing thick foods for the nutrients, you are more likely to feel the best of your weight throughout the weight loss journey.
Pamphlet Foods to eat and avoid them on the GLP-1, based on the latest feeding science First appear on MyfitnessPal Blog.
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