What to Eat When Dining Out on GLP-1 RAs

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“Learn how to enjoy an invitation to comfortably and confidently eat out on a GLP-1 plan.”

After you’re prescribed a GLP-1 medication to launch your weight management journey, the receptor agonists can alter how hunger cues trigger your appetite. However, with a better understanding of how and why these revolutionary incretin mimetics work to reduce overall food intake, you can practice eating out, and with smart planning, enjoy the invitation, the conversations as well as “the food.” So for starters, GLP-1s work on both the gut and brain with genuine digestive changes.

Unlike naturally-released glucagon-like peptide-1, the synthetic pharmaceutical versions have been designed with a longer half-life by relying on the body’s gut/brain axis to delay the gut transit of food into the digestive system where enzymes break it down into an acidic liquid (chyme) for nutrient and mineral absorption. Since food now leaves your stomach more slowly, remember that consuming an over-sized rich restaurant meal can lead to gastrointestinal discomfort that is a proven side effect seen early on after taking a GLP-1 RA.

Nonetheless, enjoying an invitation to eat out actually starts with a little pre-planning of what to do first at the table when you decide what to order so that you are indeed eating strategically. After all, the goal of dining out to connect with others and enjoy your seat at the table while feeding your body what it needs and is expecting to receive during this meal sequence. Although some restaurants today offer slimmer portions, you can always split your order with half the appetizer, entrée and sides boxed to go before you even take the first bite.

Can I still order alcoholic drinks while taking a GLP-1 when eating out?

Yes, but if you do decide to have a drink, don’t forget to hydrate ahead of time, don’t drink on an empty stomach, and keep your order modest in both ingredients and number. Clinical studies support the idea that even a single drink can hit the system harder than usual for someone who is eating less. So, pay attention and avoid making bad decisions that lead to excess consumption of alcohol with increased levels of discomfort. If you have been dealing with gastrointestinal side effects, it is reasonable to skip the alcohol when eating out early on, as sparkling water with a slice of lemon is recommended. 

What happens to the food when taking a GLP-1 receptor agonist?

As you chew your food, it produces bolus, which is a soft mass that is swallowed and enters the stomach. Natural muscle contractions then churn and mix it with gastric juices, water and hydrochloric acid. Your stomach them releases the acidic mixture into the small intestine via the pyloric valve. Once inside the digestive tract, it triggers the release of bicarbonate, bile and pancreatic enzymes that breakdown macronutrients (protein, fats and carbohydrates) into nutrients that can be absorbed into the bloodstream. In the large intestine, water is reclaimed, stools are formed, and healthy gut microbes ferment non-digestible fibers.

Are there foods to avoid when eating out taking a GLP-1 RA?

In addition to planning ahead to take half the food home with you for another meal (or two), there are dishes that can trigger side effects linked to taking an incretin mimetic. Without doubt, there are heavy, greasy, fatty foods that are known to cause that “I ate too much and feel queasy” feeling you want to avoid. Fortunately, the same dietary adjustments that you need at home are the ones needed for dining out, such as smaller portions (box ½ before eating), eating more slowly, choosing lean sources of protein with sides of whole foods, and a slower intake of macronutrients to boost your tolerance.

Should gut time taken for nutrient absorption be a concern?

Yes, but this is something that you can discuss one-on-one with a coach as you transition through phases of using a GLP-1 receptor agonist for shedding unintended weight gain. But, it does matter if food moves too quickly or too slowly. If food passes too fast, you may not absorb fat-soluble vitamins, calcium or iron. On the other hand, if food takes longer than 72 hours to pass, you are likely constipated and the gut transit delays may allow bacteria to feed on undigested proteins instead of carbs, which releases harmful byproducts like ammonia and sulfur compounds instead.

Where to Eat Out While Taking a GLP-1 Medication

Unless you are the one paying, you may not get to choose the restaurant when you’re invited to eat out. But, whether you do or not, the best results comes from pre-planning and creating a stress-free strategy to use that allows you to narrow the choices based in part on your own dietary needs. Moreover, you can ensure the price points align with the group’s expectations by checking for food options related to your daily menu plan. You can also employ the “3-2-1 Game” for elimination by suggesting 3 dining options and letting someone else pick.

Now you can pick three restaurants that fit with everyone’s budget and travel time just by making certain that they offer lean proteins, non-starchy vegetables, low-glycemic fruits, and beneficial complex carbohydrates that are both seasoned and cooked to order. With that said, remember that as popular as “spicy food” is as a “Go To” spot, these seasonings can worsen the gastrointestinal side effects that some users experience early on when taking a GLP-1 receptor agonist to reduce hunger. Nonetheless, by making sensible choices, you can even have a smaller portion of a heavier, creamier, cheesier, or fried dish.

If you do get to choose, there are easy dining-out options that are even considered to be popular fast-casual chains, like Chipotle that only use fresh ingredients that can be personalized. So, custom ordering can allow you to request grilled instead of fried, box half your meal before you eat the first bite, or order from the appetizer menu to control portion size. Moreover, to avoid mindless eating during conversation with friends, plan ahead and consume a small protein snack before you arrive. At worst, it will allow you to stay clear of menu culprits.

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Whether you get to choose where to eat or not when dining out, it helps to have a plan that includes multiple options. That way you bypass potential decision-making fatigue by letting that person or a group of companions participate by eliminating your options until the group’s choice is the only one left. Through your pre-planning, you will already have a good idea as to what you will be ordering based on their final decision. Such an approach also allows your decision to be made based on your exact GLP-1 weight loss phase. At Metabolic Research Center Colorado Springs, our goal is to provide the GLP-1 support needed to create a customized program that preserves crucial muscle mass, limits the common side effects of using a GLP-1 receptor agonist, and produces the changes your body needs for sustainable weight control.