Reviewed by Melissa Mitri, MS, RD
Glucagon-like peptide-1 agonists (commonly known as GLP-1s) are medications primarily used to treat type 2 diabetes and obesity. GLP-1 is a hormone naturally produced in the small intestine that plays a key role in blood sugar regulation, digestion, and appetite control. GLP-1 medications like Ozempic, Wegovy, and Zepbound were created to mimic this hormone, therefore, making them ‘agonists’.
But the benefits of GLP-1 weight loss should not come from just the medication alone – proper lifestyle choices are still necessary for healthy weight loss and to keep the weight off. In addition, research shows those that incorporate diet, exercise, and behavior strategies into their GLP-1 plan are more successful in the long-term and are more likely to maintain their weight.
Keep reading for a deep dive into what GLP-1s are, how they work, and the 5 top nutrition priorities for sustainable GLP-1 assisted weight loss.
How Do GLP-1s Work for Weight Loss?
Taking a GLP-1 “agonist” supports blood sugar management, slows digestion, and intensifies feelings of fullness beyond the capabilities of natural GLP-1 production in the body. As a result, we often see less blood sugar spikes in those with diabetes, reduced appetite, early satiety (i.e., fullness), and in many cases, weight loss.
GLP-1s not only reduce appetite, but can also alter food preferences in a good way. For example, many people report a reduced desire for high sugar, higher calorie foods and an increased preference for fruits and veggies. This effect has been shown in consumer food purchasing data, which reveals a big shift in the types of foods people are buying!
With the right diet and lifestyle strategies, GLP-1s can be powerful and effective tools to support your weight management journey. However, due to their significant appetite-suppressing nature, these medications still come with nutritional risks. The key is understanding the potential risks, and learning how to maximize your nutrition to get the best possible results.
5 Nutrition Priorities on GLP-1s
Our bodies require adequate protein, carbohydrates, vitamins and minerals to function at its best. When the appetite is continuously suppressed on GLP-1s, we may unintentionally skip meals, fail to meet our protein goals, or neglect hydration. My clients that skip meals are often the ones that experience greater side effects like fatigue, and so it’s important to get ahead of them with the right nutrition strategy.
Here are 5 of the biggest nutrition priorities when taking GLP-1s.
1. Meet Daily Protein Needs
Whether you’re a competitive bodybuilder or living a mostly sedentary lifestyle, your body still requires protein. Individual needs can vary based on factors such as age, medical conditions, activity level, injury, and body weight, but protein needs to be a priority to support a healthy metabolism and preserve lean body mass (i.e., muscle mass) when losing weight on GLP-1s.
With GLP-1 use, weight loss is common. However, in some cases, that weight can partly come from lean muscle mass. This can happen with any weight loss plan, but especially if you’re losing weight more rapidly. Because of this, protein consumption becomes even more important for those using GLP-1s – or anyone actively pursuing weight loss.
With a limited appetite and early feelings of fullness, meeting your protein needs on a GLP-1 can feel more challenging. The new Dietary Guidelines for Americans recommend that healthy adults get 1.2-1.5 grams of protein for each kilogram of body weight (or at least 0.55 grams of protein for each pound of body weight).
Protein g/day = 1.2 bodyweight in kg
In other words, if you weigh 150 pounds, then you should be consuming about 82 grams of protein each day (at a minimum!). For most people, these recommendations translate to about 80-120 grams of protein per day, which can be spaced out between 4-6 small meals per day on GLP-1s.
When aiming to meet these protein goals with a reduced appetite, it is helpful to prioritize protein-dense foods. These foods are typically overall low in volume, while still being high in protein. Some good examples of this include…
- Eggs
- Fish
- Poultry
- Greek yogurt or cottage cheese
- Tofu
- Beans
- Protein shakes
Choosing these foods first at meals or snacks can make it easier to meet daily needs without feeling overly full.
2. Fiber for Fullness & Gut Health
Fiber is another very important dietary component – especially for individuals taking GLP-1 medications. It is vital for both digestion and blood sugar regulation.
While on a GLP-1, digestion is slowed. There are muscles within our digestive tract which are responsible for moving foods through the body. GLP-1s work by slowing down these muscles. While this contributes to improved blood sugar control and fullness, it can also lead to side effects such as constipation, abdominal discomfort, reflux, and in rare cases, a bowel obstruction.
Fiber acts as a lubricant for foods and can help counteract some of these side effects. It adds bulk and softness to stool, making it easier to pass through the digestive tract. Fiber is also vital for maintaining a healthy gut. Acting as a prebiotic, it promotes the growth of beneficial gut bacteria. A well-nourished gut supports digestion, immune function, and metabolism, and is especially important when appetite and intake may be reduced.
Some easy, delicious fiber-dense options to help you meet these needs include…
- Oatmeal
- Berries
- Beans and Lentils
- Non-starchy vegetables (broccoli, spinach, zucchini, peppers, etc.)
When increasing fiber, do so gradually and pair it with adequate hydration to minimize bloating or discomfort.
3. Hydration Is Non-Negotiable
Like hunger, GLP-1s also have the ability to blunt feelings of thirst. This leads to poor hydration status and reduced thirst signals in many GLP-1 users. Poor hydration can worsen certain side effects such as constipation, nausea or fatigue.
As the body may be unable to tell you when it is needing fluids, it can be helpful to follow an intentional daily routine.
For example:
- Aim for at least two 8-ounce glasses of fluid with each meal
- Add 2–3 additional glasses between meals
Many of my clients also find it helpful to use a fun thermos and to track their intake. A lot of my clients like the Waterllama app which sends you reminders to drink water and enables you to track your daily intake. It’s also such a cute name! When choosing which fluids to hydrate with, water is always ideal. If you dislike plain water or find it boring, you can add natural flavors with lemon, lime, cucumbers, or mint to make it more enticing. Just like protein and fiber, adequate hydration plays a major role in supporting the body while using GLP-1 medications.
4. Don’t Fear Healthy Fats
To many people, the phrase ‘healthy fats’ may sound like an oxymoron. Does such a thing exist? Actually, yes – and they are an essential component of a nutritionally balanced diet.
Unsaturated fats (also known as healthy fats) are rich in Omega-3 fatty acids and have been found to benefit blood pressure, blood sugar levels, and even gut health. These fats are also important for nutrient absorption. Vitamins A, D, E and K are actually considered fat-soluble – meaning they must be dissolved in fats and oils in order to then be absorbed.
Healthy fats can be found in foods such as…
- Salmon
- Olive Oil
- Nuts and Seeds
- Avocado
The second part of prioritizing healthy fats is to limit unhealthy fats. Saturated fats should generally not exceed 10% of total daily calories. These less beneficial fats can be most prominently found in highly processed foods, fried items, or fat-dense red meats.
In other words, fat as a whole should not be feared. Instead, it is important to choose quality fat sources to support overall health.
5. Small, Structured Meals
When the feeling of hunger is missing, the idea of eating a full-sized meal may feel overwhelming. Many find relief in the “small frequent meals” approach.
This strategy involves dividing your three standard meals into smaller, half portions – leaving you with six, more manageable meals to eat throughout the day. This way, meals are less likely to be cut short as a result of early feelings of fullness.
Regardless of meal size, balance is key. Your plate should always have a starch, a protein and a fruit and/or vegetable.
For those taking GLP-1 medications, this approach can make it easier to meet calorie and nutrient needs, without overwhelming the digestive system. Eating smaller, more frequent meals can help to reduce common side effects such as nausea, reflux or bloating.
The key point here is to avoid undereating. Consistently falling short of nutrition needs can result in fatigue and unintentional muscle loss. Therefore, it is important to find a meal plan which maximizes intake while minimizing discomfort.
Sample day of eating on a GLP-1
Please know that everyone’s meal schedule and calorie goals will look different, depending on your gender, weight, physical activity level, routine, appetite, and other personal preferences. In general, 4-6 small meals a day are recommended for GLP-1 users to promote optimal nutrition in smaller portions.
Always work with a registered dietitian well versed in GLP-1 nutrition for individualized guidance.
Wake-up
2, 8-ounce glasses of water – (unless you are taking an oral GLP-1, in which you may need to take with very minimal water on an empty stomach)
Meal 1 (~9 am)
½ cup of oatmeal
¼ cup of sliced banana
2 tbsp of chia seeds
1 tbsp almond butter
1, 8-ounce glass of water
Meal 2 (~12pm)
1 grilled chicken breast
½ cup of brown rice
1 cup of roasted vegetables
1, 8-ounce glass of water
Meal 3 (~3 pm)
Protein shake
1 cup of grapes
½ cup of crackers
1, 8-ounce glass of water
Meal 4 (~5 pm)
Baked salmon
½ cup of roasted potatoes
Spinach salad with vinegar and olive oil
1, 8-ounce glass of water
Meal 5 (~7 pm)
¾ cup of Greek yogurt
½ cup of raspberries
2 tbsp of granola and/or dark chocolate chips
1, 8-ounce glass of water
Bedtime
1, 8-ounce glass of hot herbal tea
End of day totals:
Fluids = 72 ounces
Calories = ~1,800 kcal
Protein = ~120 g
Fiber = ~35 g
Nutrition: The Foundation of GLP-1 Success
GLP-1s can be a powerful tool to help support weight loss and better manage blood sugars. But like any tool, it’s important to combine them with other effective tools to bring the biggest results. With their appetite-suppressing effects, it is important to make intentional and educated nutrition choices throughout this journey.
Prioritizing adequate nutrients, fiber, protein, healthy fats and hydration is key. Consult with a registered dietitian for guidance, plan ahead, remain consistent and protect your health while you enjoy the benefits of GLP-1s.
