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Loss drugs such as GLP-1 have changed the game when it comes to weight and metabolic health. But with the reduction of appetite (1) These medications can change how food feels in your body – sometimes literally. Nausea, diarrhea and / or prison, and even vomiting is usually reported to side effects (2). That means what you eat and how you eat it, it is important more than ever.
Whether you think about GLP-1, just starting or understanding how to eat for long transport, tips below, all based on clinical research, are intended to help you feel all the best while supporting your health goals.
What to eat on GLP-1
1. Nutrijetni, small meals
Because GLP-1S reduces your appetite (1), you may find yourself eating less calories than before. Which makes the quality of food you consume additional important.
Smaller meals can also help manage side effects like nausea (3). “When your appetite falls, you want to make each bite number,” says Melissa Jaeger, a dietitian and a food chief on MyFitnessPesspal. “Focus on combining skinny proteins and fibers in smaller meals spread over the day.”
Instead of completely skipping meals, the goal is smaller plates filled with:
- Fruits and vegetables
- Whole cereal
- Lean Proteins
Smaller, well-balanced meals can still deliver great health benefits.
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2. Leisure of protein to preserve muscles
Losing weight can be your ultimate goal with GLP-1S, and these medications are shown to reduce body fat. But some lost weight can come from muscle mass (3). In both Step 1 trial and Surmount-1 Trial, participants lost mass mass, but skinny mass (muscle mass and everything that is not fat) is lost and (4, 5).
“Getting enough protein can help protect your skinny body masses while your portions are small, you want to be nutritional fears – especially when it comes to protein,” the custody of food and nutritional data for MyFitnessPal.
To help keep muscle, priority strength training and high-quality protein springs on each meal (3). Reach for:
- Eggs, chicken and fish
- Plain Greek yogurt or reduced oily cottage
- Beans, lying and tofu
Tip: If you can’t eat much at once, sipping the smoothie protein can be easier a way to get these gram proteins.
3. High fiber food for when your hoses slows down
GLP-1 is known to slow down digestion, which can help you feel longer. But it can also lead to prison (3). Fiber-rich food (like oh, chia seeds, lying, fruits and vegetables) can help regulate your digestion and support healthy blood sugar levels (6).
Just go slowly and make sure you drink enough water. Too much fiber too fast and there is not enough liquid in digestive discomfort. You may need to deal with gasoline, native and other gastrointestinal effects (6).
“When the digestion is slowing down, the fiber becomes your friend, but you have to mitigate in it,” says Jaeger. “Gradual increase in fiber, together with liquids, can help in accordance with regulation and reduce the chance of an unpleasant side effect.” Recommends logging in your meals and water in MyFitnessPal to see what your entry looks like today and identify meals or snacks in which you can customize your goals.
4. Moisturizing food and liquids
Nausea, diarrhea and reduced appetite can all increase the risk of dehydration (3). “Hydration is often neglected, but plays a big role in how you feel about GLP-1. Think away from just water. Foods with high water content – especially in the fulfillment of your hydration goals,” says Jaeger.
Stay ahead of that:
- Including products rich in water like cucumbers, melons and grapes in meals and snacks (7)
- Investing in a reusable bottle, you can take with you in go or drink at home
- Monitoring water intake in MyFitnessPal
For advice: SIP fluids during the day, not drinking large amounts at once!
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5. Food accessories
When consuming less calories it is important to opt for a wide selection of nutritious foods such as fruit, vegetables, skinny proteins and entire cereals to reduce the risk of nutrients shortcomings (3). Tracking your meals, snacks and drinks in MyFitnessPalu can bring awareness of your current entry, so you can spot any gaps and add food to help you guess your goals.
For some nutrients, supplement may be required. It is important to talk to your registered food nutritional habits, health goals and medications before starting an add-on (3).
About experts
Melissa Jaeger Rd, LD, is a nitration head for MyFitnessPal. Melissa received the bachelor of art in the diet (DPD) from the Faculty of St. Benedict and finished its diet of internship through Iowa State University. In May 2024. It was recognized as a registered young child from the year, which awarded Minnesota Academy of Diet and Dietitics.
Denise Hernandez, Rdis a custody of the nutritional data on MyFitnessPal. Denise ended her master’s degree in the diet from the University of Texas. Her focus areas include adult and childhood management, female nutrition and chronic disease management
Katherine Basbaum, MS, RDIs curator nutritional data on MyFitnessPal. She received her masters in food communication from the Fried Roman school science and politics at Tufts University and ended her dietary internship in Uva Health, where he also works as a dietary advisor for cardiac patients.
What to avoid on the GLP-1S
1. High fat or greasy food
Fat slows down digestion (8), and so and GLP-1 medications (3). Combining two can be trapped nausea and can run symptoms such as heartburn or soaking (3). In big trials – including Step 1 and Surmount-1-Gastrointestinal side effects were usually during the dose escalation, when your body continues.
“Fatty foods are some of the worst violators of nausea on GLP-1. Continue things easier, especially during those in the first few days after escalation doses,” says the dosage escalator, a registered dietary nutritional data with MyFitnessPal.
Clean clean:
- Fried food
- Driving sauces based on
- Greasy, processed meat like bacon or sausage
Replace in: Grilled or baked proteins. Decide for easier soups.
2. Large meals
Eating large parts can be harder to tolerate when digestion is slowing down. Sometimes can lead to vomiting or discomfort. Eat small meals and snacks every few hours can help you feel better during the day (3).
“Larger meals can fire on GLP-1. A smaller, a more common meal may be easier to tolerate and can help you stay energetic during the day,” says Hernandez.
If you are used to three square meals on the day, consider gradual changes in a traditional meal like a decrease in a plate and serve yourself with a smaller part. To compensate for any nutrients gaps, you can add one or two small, nutrients when your appetite enables that.
3. Sweet, ultra processed snacks
While you may eat less, your body still benefits from stable blood sugar levels (9). Candy, soda, pastries and white bread can cause sharp spikes and drops in blood sugar (10). In addition, it may be harder to tolerate if your stomach is sensitive.
“Grabing small candy or soda cans can seem simple when you are in a short time, but they do not offer permanent energy. They are trying to pair carbohydrates with rich fibers,” Katherine Basbaum, registered dietary curator with MyfitnessPesspal.
Instead, select:
- Whole fruit over fruit juice
- Butter butter paired with fruit or hummus and vegetables over cookies and chips
4. Carbonated drinks
Sparkling water can look refreshing, but carbonization can lead to gas and friction (11). If you are already feeling some gastrointestinal side effects from your GLP-1 drugs, it may be best to skip your sparkling water for now and replace for more drinks (12).
“Carbonation can worsen the draft and nausea. More drinks, especially those without added sugar, are usually safer selection while your hose adjusts,” says Basbaum. Try down with still water with a slice of lemon or a cucumber for a refreshing turn.
5. Alcohol
Alcohol is known to irritate the stomach and add empty calories. It may also reduce the court judgment around the food, which makes it difficult to listen to the hunger of your body and full (13). The Dietary Guidelines for Americans recommend that those of the legal age drink not to drink or work in moderation (14).
Although there is currently no warning against drinking alcohol while taking GLP-1 drugs, you should know that your body’s response to alcohol can be different while on the medication. You may feel stronger effects of alcohol or experience blood sugar changes (15). “And while most of your calories should go from nutritious foods, if you decide to drink alcohol, do it moderate and mandatory to your doctor about any food or drink interactions before you start a new recipe,” Basbaum says.
Consider replacing cocktails to move to refreshing Iscytail!
Frequently Asked Questions
Should I eat less as I take GLP-1?
“You don’t need to force you to eat less. These drugs help you feel much. Focus on priority to nutrients. You mean skinny food, fruits, vegetables and whole grains,” says Jaeger. Report your meals, snacks and water in MyFitnespal to see the nutrients to become according to your daily goals. Focus on quality, not just a quantity.
What if I feel too bad to eat anything?
Nausea is one of the most commonly reported side effects of GLP-1 drugs (12). Although it may seem like skipping meals to help, not eating actually can’t do to learn, creating a cycle in which symptoms boost and make it even harder to eat (3). To stop that cycle, focus on holding hydrated and try small, frequent meals. Restricting oily or high fiber for food during the first few days of treatment can help make symptoms easier (3). If nausea lasts beyond a few days or everyday life, talk to your health care provider.
Can i still enjoy going out to eat
Yes! You may just need to make a few adjustments. Consider replacing a deep fried side for fruit or vegetables and sharing dishes or looking for a box to arrive in the compartment to help the part of the part.
Are these tips the same for semaglutide (like Wegovy®) or Tirzepatis (like Zepboun®)?
“While the ingredients may vary, the tips for eating balanced diet and manage side effects during GLP-1 taking over the board,” says Jaeger.
Bottom line
GLP-1S as Wegovy®, Zepbouble® and Ozempic® can be powerful weight loss tools and metabolic health – and can work at best when they are paired with thoughtful eating habits. Re-adjusting your body, eating small frequent meals and choosing nutrients, you will more likely feel all the best during your weight loss journey.
Post Food to eat and avoid on GLP-1, based on the latest diet science first appeared MyFitnessPal Blog.