OPTIMAL NUTRITION WHILE TAKING A GLP-1
If you are taking a GLP-1 medication your calorie intake will decrease, sometimes a lot. GLP-1s cause early fullness, they often alter your appetite, and you may experience symptoms such as nausea, stomach discomfort, bouts of diarrhea, or constipation. Because of these symptoms and your lower calorie intake it is important to prioritize food that can aid in maintaining your muscle strength, keep you feeling energetic, and maintain your health while taking the medication.
THINK QUALITY OVER QUANTITY
–Prioritize nutrient density. Think of your plate in this order: Protein (to maintain muscle), Fiber and Vegetables (for digestion), and Healthy Fats and Carbs (for energy).
–Focus on adding protein and fiber during each snack or meal.
–Proteins, specifically lean proteins, such as chicken, fish, tofu, beans, or Greek yogurt are great options to include.
–Notice foods that may create uncomfortable symptoms, for example bigger portions, or fried, ultra-processed, or high-fat foods.
–If your appetite is very low, try bone broth, or a high-protein shake to meet your goals without feeling overfull.
HYDRATION AND FIBER
Side effects like nausea or constipation can often be managed by what you drink and eat.
–Smaller frequent meals, for example every 3-4 hours may help.
–Use smaller plates for portion control or split a meal to avoid feeling overwhelmed by large servings.
–Because GLP-1s slow your digestion, try to chew slowly and thoroughly (eating too fast can lead to heartburn).
–To stay properly hydrated take consistent sips throughout the day rather than drinking a lot at mealtimes.
–Focus on adding fiber to your meals and snacks like berries, cooked carrots, or oats to avoid bloating and keep your digestion moving.