Are you taking a GLP-1 like Wegovy, Saxenda, Ozempic, or Mounjaro and wondering what you should eat for optimal results? If you’re feeling this way, you’re not alone. These medications are powerful tools to help regulate hunger levels, feel fuller faster, and regulate weight. Just taking the medication by itself will yield some results, but you can maximize the benefits of the medication by adopting lifestyle and dietary changes as well.
Here are some tools to help you learn how to navigate eating while you’re taking your GLP-1 medication.
- It’s okay to eat: When using a GLP-1 medication, your goal should not be to eat as little as possible. Some may think they need to limit as much of their intake as possible to lose weight. Eating enough ensures that you are getting adequate nutrition and not losing weight too quickly.
- Balanced meals: Focus on creating well-balanced meals that include a mix of carbohydrates, proteins, and healthy fats. This balance can keep your blood sugars stable and help keep you full throughout the day. Opt for whole sources of carbohydrates, lean proteins, and healthy fats such as avocados and nuts. If you need extra guidance, check out this article about the Plate Method to learn more.
- Eat regularly: Establish a consistent meal schedule by eating regularly throughout the day. This can help regulate blood sugar levels and prevent feeling extremely hungry. Aim for three balanced meals and, if needed, include healthy snacks between meals. Remember, we’re aiming for a balanced, consistent eating schedule and it is unnecessary to starve yourself.
- Prioritize protein: Aim to fill a quarter of your plate with a lean source of protein with each meal. Lean protein sources include lean beef, fish, chicken, eggs, low-fat dairy, beans, tofu, and edamame. Eating protein throughout the day will help you stay full and preserve your muscle mass.
- Don’t be afraid of hunger: Many people worry about experiencing hunger cues while taking GLP-1 medications. This is not a bad thing. If you feel more hungry than usual, use this to assess if you’ve had enough balanced meals, and snacks throughout the day. Have you consumed enough protein in your meals? Look for opportunities to add nourishing foods vs restricting throughout the day.
- Opt for healthy fats: Generally, GLP-1 medications can cause increased side effects when high-fat, greasier foods are consumed. When choosing your meals and snacks, incorporate small portions of healthy fats like avocados, nuts, seeds, and olive oil. Greasy foods can cause increased stomach aches, nausea, and diarrhea. Remember, high-fat foods can be more energy-dense, try to keep your portions to about 1oz at meals.
- Eat mindfully: GLP-1 medications help people feel less hungry and fuller quicker. Being fully present while eating can help you properly identify when you feel full. Take at least 20-30 minutes to eat your meals, limit any distractions (TV, phone, magazines, etc), and take time to taste/savor each bite you eat. Learn more about Mindful Eating here.
- Hydrate with water: Stay well-hydrated by drinking plenty of water throughout the day. Limit sugary beverages and opt for water, herbal teas, or other low-calorie, sugar-free options.
Eating while being on GLP-1 medications involves adopting a balanced and mindful approach to nutrition. By incorporating these tips into your daily routine, you can support the effectiveness of your medication. Individual responses to medication and dietary changes vary, so it's crucial to consult with your Care Team to create a personalized plan that suits your specific needs.
About the authors
Maggie Evans is a certified diabetes educator and registered dietitian nutritionist. She has many years of experience working with patients living with chronic conditions like diabetes.
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