What to Eat and Avoid on GLP-1 Medications
What are GLP-1 Medications?
If you have spent any amount of time on the internet in the last year or so, you have probably heard of Mounjaro (tirzepatide) or Ozempic (semaglutide). These medications were originally created to help treat people with type 2 diabetes. They became popular for weight loss because in addition to controlling blood sugar, they also suppress appetite.
More recently, a newer version of this medication, Zepbound, was officially listed as a weight loss medication by the American Food and Drug Administration. The medications under this classification are divided into two different categories, tirzepatide and semaglutide, but they essentially do the same thing.
These drugs work as appetite suppressants by actually slowing down the digestive process, meaning food actually moves more slowly through your digestive system. In addition to feeling fuller longer, GLP-1 medications also affect how your brain signals hunger and satiety cues.
Because they are so effective, it is easy to think you could eat whatever you want when you are on these drugs, but I encourage my patients to think of them more as a tool to develop good habits around food that they can carry on long after they reach their goal weight.
Additionally, these medications will make you eat less overall, meaning it is actually more important to be getting the right balance of nutrients. You should do this to make sure your body is fueled, to maintaining muscle mass as you lose weight, and to manage uncomfortable side effects.
Common Side Effects of GLP-1 Medications
Some of the most common side effects experienced by patients using GLP-1 medications are stomach upset and constipation. These effects usually lessen as time goes on and your body adjusts to the medications, but there are steps you can take to ease symptoms or get rid of them all together.
Staying hydrated is important to keep things moving in your body. Drinking water helps to soften your stool and helps your organs function properly.
If you are dealing with severe constipation, consider taking a magnesium supplement and Miralax, an over the counter stool softener. Both of these are safe to take daily, but you should avoid becoming dependent on supplements and medications to keep things moving. Instead, focus on eating a well balanced diet. Read on to learn about what that means.
Order Matters
Have you ever heard the old diet advice to chug a glass of water to fill your belly before a meal? Well, in the case of GLP-1 medications, this can actually have a negative effect on the way you experience side effects. Drinking too much before a meal can cause you to fill up too quickly, leading to uncomfortable bloating.
Instead, wait about 15 minutes to ingest liquids after eating your meal. Try to stay hydrated throughout the day as opposed to drinking water during meal times. Opt for water over sugary drinks so that you are prioritizing your hydration while ingesting less liquid overall.
Mind Your Portions
While there are no off limits foods for people taking tirzepatide or semaglutide, portion size does matter. Because your digestion is much slower, you should try to eat smaller portions to reflect this change. When you indulge in a huge meal while on GLP-1s, you will most likely experience painful bloating, indigestion, and even some nausea.
In addition to smaller portion sizes, you should also slow down while eating meals and snacks. Take your time and use this as an opportunity to practice mindful eating. Really appreciate each bite and chew thoroughly before swallowing. Not only does this make your food easier to digest, but you will recognize your body’s satiety cues much faster when you slow it down, avoiding uncomfortable side effects.
Which Foods to Avoid
Even though there aren’t any forbidden foods while taking these medications, there are certain types of foods that will exacerbate side effects like nausea, diarrhea, constipation, and indigestion.
High fat foods, especially during the day or two after you take a dose of your medication can make nausea much worse. Because of the slowed stomach emptying, fatty foods can also cause acid reflux, which some patients say is worse while on GLP-1 medications.
Avoid or limit these foods:
Fattier cuts of red meat like bacon, burger patties, or pork belly
Dairy products like whole milk or cheese
Fatty fish like salmon
Highly processed or fried foods like chicken tenders or french fries
Sugary drinks like soda or juice
Sugary pastries like donuts, cookies, or cake
This list is a good reference for things to avoid on injection day, and to limit during the rest of the week between doses. It may not be necessary or even possible to avoid these foods entirely, but you should just be mindful of portion sizes and how frequently you are eating high fat or processed foods (good advice for anyone!)
What to Include
Protein
Protein is one of the most important foods to prioritize for those who are losing weight, particularly for those on GLP-1 medications. When you lose weight, you lose muscle in addition to fat. Because protein helps your body to build muscle, it is particularly important to prioritize the macronutrient in your diet.
In addition to helping you maintain muscle, protein will help you to feel more satiated when eating in a calorie deficit. Protein helps your body feel more satisfied after a meal and keeps you fuller longer. It also helps to regulate your blood sugar, giving you more energy and preventing those afternoon crashes.
Most health professionals recommend 45g per day for women and 55g per day for men, and this is a great place to start. Try to incorporate protein into every single meal and snack to feel the benefits, particularly in your first meal of the day. This will help keep your energy and blood sugar stable all day.
Examples of high protein foods:
Lean meats (26g per 3oz serving)
Nuts and seeds (12-17g per 1/2 cup serving)
Beans and lentils (18g per 1 cup serving)
Eggs (6g per egg)
Fiber
One of the most commonly reported side effects of GLP-1 medications is constipation. This is due in part to the fact that you are consuming less food and liquid overall as well as to the slowing of your digestive system. Traditional diet culture tells us to cut down on carbohydrates, but they actually contain important fiber that helps with regularity among other benefits.
Fiber is found in a variety of foods including fresh or cooked fruits and vegetables and complex carbohydrates like whole grains. Fiber not only helps with constipation and regularity, it also helps lower your cholesterol and regulates your blood sugar. Paired with protein, fiber will fuel your body with everything you need to have energy all day. This is because fiber helps to make you feel fuller and is converted into energy that fuels your brain.
For the average woman, 25 grams per day is ideal and for men, up to 38 grams of fiber per day is recommended by health professionals. Much like protein, you should strive to incorporate fiber rich foods into every meal.
Examples of fiber rich foods:
Black beans with 15g per cup
Brussels Sprouts (4g per cup)
Pears (2g per medium sized pear)
Oats (2g per cup)
Peas (15g per cup)
Prunes (12g per cup)
Spinach (5g per cooked cup)
Blackberries (6g per cup)
Aim for Balance
The most important aspect of your weight loss journey is creating a lifestyle you can maintain forever. It is important to limit foods that aggravate unwanted side effects of your medication, but more importantly to build healthy habits that will help you maintain your weight when you eventually come off of the medication altogether.
You don’t need to give up fatty or highly processed foods completely, but you should do your best to ensure they are a treat rather than a staple in your diet. Most importantly, feel confident in your ability to make good decisions and take care of yourself. Sometimes that means a special treat from your favorite bakery, but most of the time that should mean making choices that support your health.
The information in this post is supported by clinical research. Read the primary source material here for a deeper look at what foods will help you mitigate the side effects of your medication.
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