Eat This, Not That: GLP-1 Diet Tips

GLP-1 diet management plays a crucial role in the overall health and wellness of people taking GLP-1 agonist medications like semaglutide and tirzepatide .These medications have many beneficial effects such as blood sugar regulation and weight management, but with proper diet management and planning, these effects can be enhanced. 

The reason for a well-thought-out diet plan when taking GLP-1 medications is that the diet can complement the effects of the medication and lead to better blood sugar control, weight loss, and improved overall health. In addition, a specifically tailored diet plan for people taking GLP-1 agonists can reduce the risks of side effects like digestive issues, constipation, or discomfort.  Dietary management and planning should be considered an integral part of the treatment plan for anyone taking these medications. 

In this article, we will provide practical dietary recommendations that can help achieve these goals! 

Understanding GLP-1 Agonist Medications

A basic understanding of how these medications work can be very helpful to the overall health picture when considering a weight loss journey with GLP-1 medications. 

GLP-1 agonists are medications that can help control blood sugar levels in people with type 2 diabetes, but they also help with weight loss by making people feel fuller and less hungry. These medications essentially mimic the body’s natural GLP-1, which is a hormone that helps the body produce insulin and lower blood sugars after eating. Overall, these medications have become a popular and useful tool in helping people achieve their weight loss and health goals. 

Side Effects of GLP-1 Agonists

As with any medication or supplement, GLP-1 agonists can have some side effects to be aware of. The most common of these side effects are nausea, vomiting, diarrhea, and constipation. Not everyone will experience these side effects, and many don’t. Being careful with your diet while on these medications is one way to help to reduce and mitigate these potential side effects. As with any medication, be sure to clear it with your healthcare professional before starting one of these medications. 

GLP 1 Diet Guidelines 

When it comes to an effective weight loss journey, a medication alone rarely leads to long-term success. GLP-1 agonists are no exception to this. In addition to taking a GLP-1 agonist, a clear diet plan and effective coaching can lead to much higher success as well as reduced side effects.

Importance of a Balanced Diet

Paying close attention to not only how much you eat but what you are eating is the key to staying healthy and feeling well. A balanced diet sounds simple to adhere to but it is actually harder than it sounds if thought isn’t put into planning. When it comes to maintaining a balanced diet, it is important to make sure your diet contains adequate amounts of nutrients including:

• Fruits and Vegetables
• Whole Grains
• Lean Proteins
• Healthy Fats
• Vitamin and Mineral Sources or Supplements
• Hydration

 

Portion Control and Mindful Eating

Rather than just focusing on the quantity of calories taken in, it is more important to focus on what is eaten and how it is eaten. Portion control refers to actively knowing the right quantity of a food to eat for nutrition, to keep from feeling hungry, and also to avoid overeating. Knowing the right portion sizes can be tricky without the help of a good diet plan or detailed menu. 

Mindful eating, on the other hand, refers to paying attention to the actual experience of eating. Focusing on the tastes, smells, and textures and also to the feeling when you have had enough and no longer feel hungry. By actively paying attention to the experience of eating, and avoiding eating while distracted (such as in front of the TV) people tend to develop a healthier relationship with food. This leads to less overeating and an overall more pleasant eating experience, both of which can lead to progress toward weight loss goals. Menu plans like those developed and used at Metabolic Research Center can help you achieve better portion control and eat more mindfully. 

Emphasis on Whole Foods that are Nutrient-Dense

A whole food, nutrient dense diet refers to a diet that is made up of minimally processed foods that are high in essential nutrients. Following this type of diet will naturally lead to less intake of added sugars, unhealthy fats, and artificial additives which can all be linked to weight gain and health issues. 

Prioritize foods that are “whole” meaning recipes made from vegetables, lean proteins, and whole grains. These foods are high in vitamins, minerals, fiber and more. Whole foods also tend to cause fewer digestive issues and can reduce the digestive side effects of GLP-1 agonist medications. More than that, eating a whole food-based diet has been linked to higher energy levels and improved mood. 

Examples of Whole Food Meal Recipes:

• Skinny Pad Thai
• Baked Salmon with Roasted Vegetables
• Chicken Ceasar Salad
• A salad topped with grilled chicken or fish and a homemade dressing
• Homemade chicken, lentil or black bean soup
• Squash Bake
• Taco Bowls

Essentially, if you can make the recipe using whole ingredients rather than processed packaged ones, it is probably a whole foods meal and it going to do more good for your body than highly processed or prepackaged meals.

Importance of Hydration

Staying properly hydrated is very important when losing weight. Often when people are not feeling hungry, they can also forget to drink enough water, and there have also been studies suggesting that GLP-1 agonists can decrease water intake. Staying hydrated helps to regulate body temperature, keep joints healthy, prevent infections, keep organs functioning, improve digestion, and prevent constipation. 

Carbohydrates While Taking GLP-1 Medications

Carbohydrates are one of the three main types of macronutrients (the others being protein and fat). They are the main source of energy for the body. Simple carbohydrates are things like sugar, glucose, and fructose that are often added to soft drinks and desserts. Complex carbohydrates include foods like grains, beans, and fruits/vegetables. It is a myth that all carbohydrates should be avoided when trying to lose weight. Healthy carbohydrates are an important component of a healthy diet. Choosing complex carbohydrates rather than simple sugars is the key. 

Proteins as a Key Part of GLP-1 Diet

Protein is a nutrient that is an essential part of helping the body grow, repair itself, and function properly. Think of proteins as the building blocks for your body. Protein is found in high quantities in foods like meat, fish, eggs, beans, nuts and seeds. Getting adequate protein intake, at least 0.36 grams per pound of body weight, is important to feeling and staying healthy. This handy calculator can help you determine some of your minimum nutritional needs.

Balancing your protein intake throughout the day can also help prevent you from feeling hungry between meals. 

Types of Fats

When it comes to fats, there are some to focus on eating and some to try to avoid. Generally, trans fats (such as hydrogenated oil) are not considered good for the body and are usually found in highly processed foods like packaged baked goods, frozen meals, deep fried foods, margarines, and non-dairy creamers. 

Saturated fats are another type of fat that it is better to try to eat less of. Saturated fats are found in things like fatty cuts of meat, bacon, cheese, and cured meats. 

Unsaturated fats, sometimes referred to as “good fats”, include omega-3 fatty acids and monounsaturated fats. These are found in foods like avocados, seeds, nuts, and fish. When consumed in moderation, these types of fats are considered beneficial. 

Meal Timing and Structure

Having well thought out and planned meals makes sticking to a healthy dietary lifestyle easier. It’s important to have regular meal times and to try to stick to small servings of veggies or lean proteins as snacks if hunger does strike between meals. Often, a small handful of seeds or a cup of celery can keep you full until your next meal. 

Eating at consistent times can help to stabilize blood sugars and prevent hunger and overeating later in the evening. Avoiding late night snacking, though difficult, is important to achieving your health and weight loss goals. 

Specific Diet Needs for People on GLP-1 Agonists

 Besides all of the advice mentioned above, there are some specific things that people taking GLP-1 medications need to consider when planning their diet. Some of these important considerations include:

• Minimizing High Glycemic Index Foods: High glycemic index (GI) foods (foods that cause a rapid spike in blood sugar leading to a subsequent crash in blood sugar) are things that are quickly digested into sugar such as candy, white bread, white rice, soft drinks, and an excess of sweet fruits (watermelon, mango, oranges, grapes). Instead, stick to low GI foods like vegetables, whole grains, and low GI fruits like apples, berries, peaches and pears.
• Fiber: Incorporating leafy greens like spinach and kale, and non-starchy vegetables like broccoli, asparagus, celery, and cabbage can help both in terms of fiber as well as vitamins and minerals. Fiber helps with digestion, and can prevent constipation.
• Alcohol Intake: Minimizing alcohol intake is good for everyone’s health, but especially for those taking GLP-1 agonists. Alcohol is not only full of low-nutrient calories but it also can cause low blood sugar which can be dangerous while taking GLP-1s.  

In Summary 

By working closely with your MRC coach and healthcare professional, and following a healthy balanced diet, it can be easier to reach your health and weight loss goals while taking GLP-1 agonists. A whole foods nutrient-dense diet is a great way to focus your food intake on healthy fresh foods that will give you the nutrients your body needs. When it comes to a diet while on GLP-1 medications, getting adequate protein and fiber are very important, as is staying hydrated. Also, minimize processed food, sugar, and alcohol intake as much as you can. 

For many people, finding a great coach and following a healthy meal plan with customized menus can lead to greater success when it comes to losing weight on GLP-1 medications and keeping it off long-term. If you’re thinking about taking GLP-1 medication or feeling stuck on your current GLP-1 treatment, talk to the weight loss specialists at Metabolic Research Center today. Click here to learn more and get started.

*Prescribing medications for Metabolic Research Center patients is solely based on the professional opinion of clinicians and not Metabolic Research Center. Not all patients will qualify for medication. Metabolic Research Center offers compounded medications. Compounds are not FDA-approved, but clinicians might prescribe based on their professional clinical opinion. All medications can come with significant risks or side effects, and Metabolic Research Center patients should discuss all risks and potential side effects with their clinician when prescribed.  Individual results can vary based on starting body weight, diet, and exercise plan. Medication prescriptions require approval from your clinician based on your health history.