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—generally actually. Nausea, diarrhea and/or constipation and even vomiting are generally reported unintended 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 under, all primarily based on a assessment of medical analysis, are supposed that can assist you really feel your finest whereas supporting your well being objectives.

What to Eat on GLP-1s

1. Nutrient-dense, small meals

As a result of GLP-1s scale back your urge for food (1), chances are you’ll 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 unintended effects like nausea (3). “When your urge for food drops, you need to make each chunk rely,” says Melissa Jaeger, a dietitian and Head of Vitamin at MyFitnessPal. “Concentrate on combining lean protein and fiber into smaller meals unfold all through the day.”

As a substitute of skipping meals totally, intention for smaller plates stuffed with:

• Vegatables and fruits
• Entire grains
• Lean proteins

Smaller, well-balanced meals can nonetheless ship massive well being advantages.

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 scale back physique fats. However a number of the weight misplaced may 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 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: Should you can’t eat a lot directly, sipping on a protein smoothie could also be a better option to get these grams of protein.

3. Excessive-fiber meals for when your intestine slows down

GLP-1s are recognized to sluggish digestion, which will help you’re feeling full longer. However that may additionally result in constipation (3). Meals wealthy in fiber (like oats, chia seeds, lentils, fruit and veggies) will help regulate your digestion and assist wholesome blood sugar ranges (6).

Simply go sluggish and ensure 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 cope with gasoline, bloating, and different gastrointestinal unintended effects (6).

“When digestion slows, fiber turns into your good friend, however it’s important to ease into it,” says Jaeger. “A gradual enhance in fiber, together with fluids, might assist assist regularity and scale back the prospect of uncomfortable unintended effects.” She recommends logging your meals and your water in MyFitnessPal to see what your consumption seems to be like as we speak and establish meals or snacks the place you may make changes to fulfill your objectives.

4. Hydrating meals and fluids

Nausea, diarrhea, and diminished urge for food can all enhance the chance of dehydration (3). “Hydration is usually ignored, but it surely performs an enormous function in how you’re feeling on GLP-1s. Assume past simply water. Meals with excessive water content material—particularly fruit and veggies—additionally show you how to meet your hydration objectives,” 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 relatively than consuming massive quantities directly!

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 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 may spot any gaps and add in meals that can assist you hit your objectives. 

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 objectives, and drugs earlier than beginning a complement (3). 

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In regards to the Consultants

Melissa Jaeger RD, LD, is the Head of Vitamin for MyFitnessPal. Melissa obtained a Bachelor of Arts in Vitamin (DPD) from the School of Saint Benedict and accomplished her dietetic internship by way of Iowa State College. In Could 2024 she was acknowledged because the Registered Younger Dietitian of the 12 months awarded by the Minnesota Academy of Vitamin and Dietetics.

Denise Hernandez, RD, is a Meals Knowledge Curator at MyFitnessPal. Denise accomplished her Grasp’s Diploma in Vitamin from Texas Girl’s College. Her areas of focus embrace grownup and childhood weight administration, girls’s diet, and persistent illness administration

Katherine Basbaum, MS, RD, is Meals Knowledge Curator at MyFitnessPal. She obtained her Masters in Vitamin Communication from the Friedman Faculty of Vitamin Science & Coverage at Tufts College and accomplished her Dietetic Internship at UVA Well being, the place she additionally works as a diet counselor for cardiology sufferers.

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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 unintended effects had been most typical 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. Massive meals

Consuming massive parts could also be more durable to tolerate when digestion slows. It could possibly generally result in vomiting or discomfort. Consuming small meals and snacks each few hours might show you how to really feel higher all through the day (3).

“Larger meals can backfire on a GLP-1. Smaller, extra frequent meals could also be simpler to tolerate and will help you keep energized all through the day,” says Hernandez.

Should you’re used to 3 sq. meals a day, take into account gradual modifications 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

Despite the fact that chances are you’ll 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 simple whenever you’re quick on time and never very hungry, however they don’t provide lasting power. Strive 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 may appear refreshing, however carbonation can result in gasoline and bloating (11). Should you’re already feeling some gastrointestinal unintended effects out of your GLP-1 treatment it could 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, significantly these with out added sugars, are often a safer selection whereas your intestine adjusts,” says Basbaum. Strive 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 hearken to your physique’s starvation and fullness cues (13). The Dietary Guidelines for Americans suggest that these of authorized consuming age select to not drink or accomplish that carefully (14). 

Whereas there are presently no warnings towards consuming alcohol whereas taking GLP-1 medication, you need 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 modifications (15). “And whereas most of your energy ought to ideally come from nutrient-dense meals, if you happen to do select to drink alcohol, accomplish that carefully 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! 

Ceaselessly Requested Questions

The Backside Line

GLP-1s like Wegovy®, Zepbound®, and Ozempic® will be highly effective instruments for weight reduction and metabolic well being— and might 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 more likely to really feel your finest all through your weight reduction journey. 

The submit Foods to Eat and Avoid on GLP-1s, Based on the Latest Nutrition Science appeared first on MyFitnessPal Blog.

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