Weight reduction drugs like GLP-1s have modified the sport relating to weight and metabolic well being. However alongside lowering 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 uncomfortable side 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 learn how to eat for the lengthy haul, the ideas beneath, all based mostly on a evaluate of medical analysis, are supposed that will help you really feel your greatest whereas supporting your well being targets.
What to Eat on GLP-1s
1. Nutrient-dense, small meals
As a result of GLP-1s cut 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 vital.
Smaller meals may assist handle uncomfortable side 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 Diet at MyFitnessPal. “Deal with combining lean protein and fiber into smaller meals unfold all through the day.”
As a substitute of skipping meals fully, intention for smaller plates stuffed with:
- Fruit and veggies
- 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 purpose with GLP-1s, and these drugs have been proven to assist cut back physique fats. However a few of the weight misplaced can 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 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 relating to 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, rooster, and fish
- Plain Greek yogurt or diminished fats cottage cheese
- Beans, lentils, and tofu
Tip: In the event you can’t eat a lot without delay, sipping on a protein smoothie could also be a neater strategy to get these grams of protein.
3. Excessive-fiber meals for when your intestine slows down
GLP-1s are identified to gradual digestion, which may also help you are feeling full longer. However that may additionally result in constipation (3). Meals wealthy in fiber (like oats, chia seeds, lentils, fruit and veggies) may also help regulate your digestion and assist wholesome blood sugar ranges (6).
Simply go gradual and ensure you’re consuming sufficient water. An excessive amount of fiber too quick and never sufficient fluids can result in digestive discomfort. You may need to cope with gasoline, bloating, and different gastrointestinal uncomfortable side effects (6).
“When digestion slows, fiber turns into your buddy, however it’s important to ease into it,” says Jaeger. “A gradual enhance in fiber, together with fluids, could assist assist regularity and cut back the prospect of uncomfortable uncomfortable side effects.” She recommends logging your meals and your water in MyFitnessPal to see what your consumption appears like in the present day and determine meals or snacks the place you can also make changes to fulfill your targets.
4. Hydrating meals and fluids
Nausea, diarrhea, and diminished urge for food can all enhance the danger of dehydration (3). “Hydration is commonly ignored, however it performs an enormous position in how you are feeling on GLP-1s. Suppose past simply water. Meals with excessive water content material—particularly fruit and veggies—additionally allow 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 may take with you on-the-go or drink at house
- Monitoring your water consumption in MyFitnessPal
Professional tip: Sip liquids all through the day moderately than consuming massive quantities without delay!
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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 complete grains to scale back your threat of nutrient deficiencies (3). Monitoring your meals, snacks, and drinks in MyFitnessPal can carry consciousness to your present consumption so you may spot any gaps and add in meals that will help you hit your targets.
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 targets, and drugs earlier than beginning a complement (3).
Concerning the Consultants
Melissa Jaeger RD, LD, is the Head of Diet for MyFitnessPal. Melissa acquired a Bachelor of Arts in Diet (DPD) from the Faculty of Saint Benedict and accomplished her dietetic internship by way of Iowa State College. In Might 2024 she was acknowledged because the Registered Younger Dietitian of the 12 months 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 Lady’s College. Her areas of focus embrace grownup and childhood weight administration, girls’s vitamin, and continual 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 uncomfortable side effects have been most typical throughout dose escalation, when your physique continues to be adjusting.
“Fatty meals are a few 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 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. Huge meals
Consuming massive parts could also be more durable to tolerate when digestion slows. It may possibly typically result in vomiting or discomfort. Consuming small meals and snacks each few hours could allow 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 may also help you keep energized all through the day,” says Hernandez.
In the event you’re used to 3 sq. meals a day, contemplate gradual adjustments at conventional meal occasions like downsizing your plate and serving your self smaller parts. To make up for any nutrient gaps, you may add one or two small, nutrient-dense snacks when your urge for food permits for it.
3. Sugary, ultra-processed snacks
Regardless 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 could even be more durable to tolerate in case your abdomen is delicate.
“Grabbing a small sweet bar or can of soda could appear straightforward if you’re quick on time and never very hungry, however they don’t supply lasting vitality. 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 a substitute, select:
- Entire fruits over fruit juice
- Nut butter paired with fruit or hummus and veggies over cookies and chips
4. Carbonated drinks
Glowing water might sound refreshing, however carbonation can result in gasoline and bloating (11). In the event you’re already feeling some gastrointestinal uncomfortable side effects out of your GLP-1 treatment it might be greatest to skip your glowing water in the interim and swap for a nonetheless beverage (12).
“Carbonation could make bloating and nausea worse. Nonetheless drinks, notably these with out added sugars, are normally 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 more durable to take heed to your physique’s starvation and fullness cues (13). The Dietary Tips for People suggest that these of authorized consuming age select to not drink or accomplish that moderately (14).
Whereas there are at present no warnings towards consuming alcohol whereas taking GLP-1 medication, you must 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, for those who do select to drink alcohol, accomplish that moderately 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 allow you to to really feel full. Deal with prioritizing nutrient-dense meals. Suppose lean proteins, fruits, greens and complete grains,” says Jaeger. Log your meals, snacks and water in MyFitnessPal so you may see the vitamins stack up in the direction of your each day targets. Deal with high quality, not simply amount.
What if I really feel too nauseous to eat something?
Nausea is among the mostly reported uncomfortable side effects of GLP-1 drugs (12). Whereas it would look like skipping meals will assist, not consuming can really make nausea worse, making a cycle the place signs intensify and make it even more durable to eat (3). To interrupt that cycle, give attention to staying hydrated and check out small, frequent meals. Limiting fatty or high-fiber meals in the course of the first few days of remedy could assist ease signs (3). If nausea persists past a number of days or your each day life, discuss to your healthcare supplier.
Can I nonetheless take pleasure in going out to eat
Sure! You would possibly simply must make a number of changes. Contemplate swapping a deep-fried facet for a fruit or vegetable and sharing dishes or asking for a to-go field instantly to assist with portion stability.
Are the following tips the identical for a Semaglutide (like Wegovy®) or a Tirzepatide (like Zepbound®)?
“Whereas the elements could differ, the recommendation for consuming a balanced eating regimen and managing your uncomfortable side effects whereas taking a GLP-1 applies throughout the board,” says Jaeger.
The Backside Line
GLP-1s like Wegovy®, Zepbound®, and Ozempic® will be highly effective instruments for weight reduction and metabolic well being— and may 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 more likely to really feel your greatest all through your weight reduction journey.
The publish Meals to Eat and Keep away from on GLP-1s, Primarily based on the Newest Diet Science appeared first on MyFitnessPal Weblog.
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