What To Eat While Taking GLP-1 Medications

GLP-1s are a hot topic in both healthcare and the media. These medications can help people with a range of health conditions — from diabetes care to weight loss management.

“But a GLP-1 is not a magic wand,” said Amanda Crosby, RD, a registered dietitian and certified diabetes educator with Franciscan Health Lafayette. “Healthy lifestyle changes and a good foundation are still important.”

Learn more about GLP-1s and what they mean for your diet and nutrition.

Key Takeaways: GLP-1 Medications & Your Diet

• GLP-1 medications can reduce appetite, but you still need to prioritize healthy eating habits.
• More protein, fiber and hydration may help reduce common GLP-1 side effects, such as constipation.
• Along with balanced nutrition, strength training preserves muscle while losing weight.
• Your healthcare provider can help determine the right medication and dosage for your weight loss goals.

How Do GLP-1 Medications Work?

GLP-1 medications have a few different mechanisms. One is to send a message to the brain that says, “Hey, you’re full or are getting full.” You may hear this called “food noise.” The medication reduces this noise by telling your brain you’re satisfied and don’t need to eat more.

“Sometimes, that part of the body and related hormones just don’t work as well,” explained Crosby. “So, this drug really helps people learn when to stop eating.”

GLP-1 medications also slow digestion because they keep food in your stomach for longer. When food remains in your stomach, you feel full and stay full.

What To Eat While Taking A GLP-1

A GLP-1 medication works best when you also eat a healthy diet that includes:

• Fruits
• Lean protein
• Low-fat dairy
• Nuts and seeds
• Vegetables
• Whole grains, such as whole grain bread, farro, buckwheat and oatmeal

Why Protein Should Be A Priority

One of the side effects of a GLP-1 is muscle loss or muscle wasting. If you take this type of medication, make sure you get enough protein to help preserve muscle and bone mass.

Crosby recommends at least 0.8 grams (and up to 1.5 grams) of protein per kilogram of your body weight. That’s a minimum of 90 grams of protein per day for most of her patients. If you try to have 20–30 grams of protein at all three of your meals, you’ll likely get enough.

Examples of protein-rich foods include:

• Lean meats, such as chicken and turkey breast (3 oz = 26 g protein)
• Fish and seafood (198 g salmon (half fillet) = 39 g protein)
• Greek yogurt (1, 170-g container = 17 g protein)
• Beans and lentils (1 cup pinto beans = 16-18 g protein)
• Almonds and other nuts (23 almonds = 6 g protein)
• Cottage cheese (½ cup = 14 g protein)

Fiber And Hydration Can Help Prevent Common Side Effects

Other common GLP-1 side effects are constipation, nausea and dehydration. You may experience these side effects because food sits in your stomach longer, which slows digestion.

When patients come in concerned about constipation, nausea or “eggy burps,” Crosby often looks to their diet.

“I ask, ‘Are you hydrated? Are you eating high-fat meals?’” she said. “Because fried foods slow down digestion more. Instead, we want to make sure you’re getting enough fiber to move things along. Some people need to take fiber supplements or even a digestive enzyme to help reduce symptoms.”

Increased fiber and fluids can help improve constipation. Here are the recommendations:

• Fiber: 25–30 grams of fiber per day (The average U.S. adult needs 14 grams of fiber per day.)
• Water: 8–12 cups of water or fluid per day

Protecting Muscle While Losing Weight

As you start to lose weight, be careful that you don’t lose too much muscle. One way to prevent muscle loss is with resistance or weight training.

Try to do some form of exercise that uses your muscles, so you keep them. You can start with 15–20 minutes of resistance training two or three times per week and build up from there.

When Should You Talk To Your Provider?

GLP-1 medication should help you decrease food noise, consume fewer calories and lose weight. But not to the point where you can’t live your daily life or get the nutrients your body needs.

“If you no longer tolerate the medicine, if you’re nauseous all the time or you get sick to your stomach and can’t meet your calorie goals, it’s time to talk to your doctor,” said Crosby.

There are multiple doses of this medication. Your doctor can adjust your dose to help improve how you feel.

Is A GLP-1 Medication Right For You?

When patients ask Crosby if they should go on a GLP-1, she encourages them to reflect on their “why.” These medications affect everyone differently. It’s important to look at your lifestyle, and consider:

• What’s my relationship with food? Have I struggled with disordered eating in the past?
• Will I be able to get in all the nutrients I need?
• Can I fit in resistance training right now?
• What’s my mental status?
• What do I expect from this medication, and is it realistic?
• Could this medication benefit my health in other ways?

Work With A Franciscan Health Dietitian

Ultimately, GLP-1 medications are just one tool to improve your health. Your Franciscan Health care team, including a registered dietitian, can help you determine your health goals and create a plan that supports your long-term success.

Request an appointment online.