Weight reduction drugs like GLP-1s have modified the sport in terms of weight and metabolic well being. However alongside decreasing urge for food (1), these drugs can change how meals feels in your physique—typically actually. Nausea, diarrhea and/or constipation and even vomiting are generally reported negative 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 you can eat for the lengthy haul, the ideas under, all based mostly on a evaluation of scientific analysis, are meant that can assist you really feel your finest whereas supporting your well being targets.
What to Eat on GLP-1s
1. Nutrient-dense, small meals
As a result of GLP-1s scale back your urge for food (1), you might end up consuming fewer energy than earlier than. That makes the standard of the meals you’re consuming further essential.
Smaller meals may assist handle negative effects like nausea (3). “When your urge for food drops, you need to make each chew depend,” says Melissa Jaeger, a dietitian and Head of Diet at MyFitnessPal. “Concentrate on combining lean protein and fiber into smaller meals unfold all through the day.”
As an alternative of skipping meals totally, intention for smaller plates crammed with:
- Vegetables and fruit
- Entire grains
- Lean proteins
Smaller, well-balanced meals can nonetheless ship massive well being advantages.
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2. Lean protein to protect muscle
Weight reduction could also be your final aim with GLP-1s, and these drugs have been proven to assist scale back physique fats. However a number of the weight misplaced might 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 isn’t fats) was misplaced, too (4, 5).
“Getting sufficient protein might 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 terms 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, hen, and fish
- Plain Greek yogurt or decreased fats cottage cheese
- Beans, lentils, and tofu
Tip: In case you can’t eat a lot without delay, sipping on a protein smoothie could also be a better 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 might help you’re feeling full longer. However that may additionally result in constipation (3). Meals wealthy in fiber (like oats, chia seeds, lentils, vegetables and fruit) might help regulate your digestion and help wholesome blood sugar ranges (6).
Simply go gradual 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 might need to take care of fuel, bloating, and different gastrointestinal negative effects (6).
“When digestion slows, fiber turns into your good friend, however you need to ease into it,” says Jaeger. “A gradual improve in fiber, together with fluids, might assist help regularity and scale back the possibility of uncomfortable negative effects.” She recommends logging your meals and your water in MyFitnessPal to see what your consumption appears to be like like immediately and establish meals or snacks the place you may make changes to satisfy your targets.
4. Hydrating meals and fluids
Nausea, diarrhea, and decreased urge for food can all improve 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 vegetables and fruit—additionally enable you to meet your hydration targets,” 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 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 entire grains to cut back your danger of nutrient deficiencies (3). Monitoring your meals, snacks, and drinks in MyFitnessPal can deliver consciousness to your present consumption so you possibly can spot any gaps and add in meals that can assist you hit your targets.
For some vitamins, supplementation could also be mandatory. It’s essential to talk to your registered dietitian and physician about your present dietary habits, well being targets, and drugs earlier than beginning a complement (3).
In regards to the Specialists
Melissa Jaeger RD, LD, is the Head of Diet for MyFitnessPal. Melissa acquired a Bachelor of Arts in Diet (DPD) from the School of Saint Benedict and accomplished her dietetic internship by Iowa State College. In Could 2024 she was acknowledged because the Registered Younger Dietitian of the Yr awarded by the Minnesota Academy of Diet and Dietetics.
Denise Hernandez, RD, is a Meals Knowledge Curator at MyFitnessPal. Denise accomplished her Grasp’s Diploma in Diet from Texas Girl’s College. Her areas of focus embrace grownup and childhood weight administration, ladies’s vitamin, and power illness administration
Katherine Basbaum, MS, RD, is Meals Knowledge Curator at MyFitnessPal. She acquired her Masters in Diet Communication from the Friedman Faculty of Diet 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 drugs (3). Combining the 2 could make nausea worse and should set off signs like heartburn or bloating (3). In main trials—together with STEP 1 and SURMOUNT-1—gastrointestinal negative effects had 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. Preserve issues lighter, particularly throughout these first few days after a dose escalation,” says Denise Hernandez, a registered dietitian and Meals Knowledge Curator with MyFitnessPal.
Keep away from:
- 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 tougher to tolerate when digestion slows. It will possibly typically result in vomiting or discomfort. Consuming small meals and snacks each few hours might enable you to 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 might help you keep energized all through the day,” says Hernandez.
In case you’re used to a few sq. meals a day, think about gradual adjustments 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
Despite the fact that you might 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 may even be tougher to tolerate in case your abdomen is delicate.
“Grabbing a small sweet bar or can of soda could appear simple whenever 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). In case you’re already feeling some gastrointestinal negative effects out of your GLP-1 treatment it might be finest to skip your glowing water in the intervening time and swap for a nonetheless beverage (12).
“Carbonation might make bloating and nausea worse. Nonetheless drinks, notably these with out added sugars, are often a safer alternative whereas your intestine adjusts,” says Basbaum. Attempt 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 take heed to your physique’s starvation and fullness cues (13). The Dietary Tips for People advocate that these of authorized consuming age select to not drink or achieve this sparsely (14).
Whereas there are presently no warnings towards consuming alcohol whereas taking GLP-1 medicine, it is best to know that your physique’s response to alcohol could also be totally different whereas on the drug. Chances are you’ll 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, in case you do select to drink alcohol, achieve this sparsely and ensure to talk along with your doctor about any treatment interactions from meals or drink earlier than beginning a brand new prescription,” says Basbaum.
Contemplate swapping your go-to cocktail for a refreshing mocktail!
Regularly Requested Questions
Ought to I eat much less whereas taking a GLP-1?
“You don’t must power your self to eat much less. These drugs enable you to to really feel full. Concentrate on prioritizing nutrient-dense meals. Suppose lean proteins, fruits, greens and entire grains,” says Jaeger. Log your meals, snacks and water in MyFitnessPal so you possibly can see the vitamins stack up in the direction of your day by day targets. Concentrate on high quality, not simply amount.
What if I really feel too nauseous to eat something?
Nausea is likely one of the mostly reported negative effects of GLP-1 drugs (12). Whereas it’d appear to be skipping meals will assist, not consuming can really make nausea worse, making a cycle the place signs intensify and make it even tougher to eat (3). To interrupt that cycle, deal with staying hydrated and take a look at small, frequent meals. Limiting fatty or high-fiber meals throughout the first few days of remedy might assist ease signs (3). If nausea persists past just a few days or your day by day life, discuss to your healthcare supplier.
Can I nonetheless get pleasure from going out to eat
Sure! You may simply must make just a few changes. Contemplate swapping a deep-fried aspect for a fruit or vegetable and sharing dishes or asking for a to-go field straight away to assist with portion stability.
Are the following pointers the identical for a Semaglutide (like Wegovy®) or a Tirzepatide (like Zepbound®)?
“Whereas the elements might differ, the recommendation for consuming a balanced food plan and managing your negative effects whereas taking a GLP-1 applies throughout the board,” says Jaeger.
The Backside Line
GLP-1s like Wegovy®, Zepbound®, and Ozempic® could be highly effective instruments for weight reduction and metabolic well being— and may 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 prone to really feel your finest all through your weight reduction journey.
The submit Meals to Eat and Keep away from on GLP-1s, Based mostly on the Newest Diet Science appeared first on MyFitnessPal Weblog.
