If you are using GLP-1 medications like semaglutide (Wegovy, Ozempic, Rybelsus) or tirzepatide (Zepbound, Mounjaro) for weight loss, you are part of a growing group of people who are using these drugs to control appetite, slow down digestion, and regulate blood sugar levels. Although these medications are effective, it is essential to implement a proper diet and lifestyle to achieve the best results and avoid side effects.
GLP-1 receptor agonists and dual incretin agonists work in the following ways:
They reduce the craving for food.
They increase the feeling of satiety between meals.
They slow down gastric emptying.
They help control blood glucose levels.
What to Eat While Taking GLP-1: Follow the “MEAL” Plan
- M – Muscle Maintenance: Since these medications can reduce muscle mass along with fat, start every meal with 20-30 grams of protein, which is found in fish, legumes (beans, chickpeas), or tofu. If you are moderately active, try to get 1.0 to 1.5 grams of protein per kilogram of body weight per day. If your appetite is very low, try protein shakes that contain more than 20 grams of protein.
- E – Energy Balance: When your appetite is low, eat small portions and snack on, for example, fruit, nuts, or sugar-free yogurt. To regulate blood sugar levels, choose slowly processed carbohydrates, such as non-starchy vegetables or oatmeal, and avoid sugary drinks and white bread. To prolong the feeling of satiety, consume healthy fats, such as olive oil or avocado.
- A – Avoid Side Effects:
- For nausea, avoid fatty and fried foods. Instead, eat whole-grain bread or cereals. To reduce nausea, you can drink ginger tea or eat fruit.
- To prevent heartburn, eat small portions, avoid lying down after eating, and do not consume spicy or fried dishes.
- For constipation, increase your fiber intake (oatmeal, apples, vegetable peels, nuts) and drink plenty of water. If necessary, you can also use laxatives.
- L – Liquid Intake: These medications can cause dehydration. Drink 2 to 3 liters (8-12 glasses) of water a day. Also, eat water-rich foods, such as cucumbers, watermelon, and soups. Limit alcohol, caffeine, and sugary drinks.
What Diets Should You Avoid When Taking GLP-1?
Avoid extremely calorie-restricted diets, which can cause dehydration, fatigue, and even kidney problems. Also, strict vegan diets are not recommended, as they can cause a deficiency of nutrients such as vitamin B12, iron, and protein. The use of such restrictive diets along with GLP-1 drugs may lead to excessive weight loss.
Should You Take Nutritional Supplements?
For the best results, eat a balanced diet rich in beneficial nutrients. If you have risk factors (for example, you consume fewer dairy products, you are not often in the sun, or you have a restrictive diet), consult a doctor about taking vitamin D, calcium, or multivitamin supplements.
Exercise While Taking GLP-1:
To get stronger and be healthy, gradually increase the duration of moderate exercise: start with a 10-minute brisk walk a day, which is recommended to be increased to 150 minutes per week. In addition, add strength training (for example, with weights, resistance bands, or your own body weight) 2-3 times a week and maintain daily physical activity (30-60 minutes).
How to Maintain Weight After Stopping the Drug?
Weight regain is common, but its risk is reduced if you maintain lifestyle changes. Continue regular exercise (60 minutes a day), strength training, and maintain healthy eating habits with sufficient protein intake.
Recording Progress
Use a smartphone app or a food diary to track your nutrition. Share this information with your doctor to help you stick to the plan and, if necessary, correct it.
By following these simple and effective tips, you can maximize the benefits of GLP-1 medications, protect your health, and maintain weight loss in the long term.
Source: JAMA Internal medicine
