Here’s a look at the best foods to eat while on GLP-1 medications.
1. Lean Proteins
Eating enough protein helps preserve muscle mass during weight loss and keeps you feeling full longer. Choose options like:
- Chicken breast, turkey, lean beef
- Fish and seafood
- Eggs and egg whites
- Plant-based proteins like tofu, tempeh, and lentils
2. High-Fiber Vegetables
Fiber slows digestion and promotes fullness, which complements the appetite-suppressing effects of GLP-1 medications. Prioritize:
- Leafy greens (spinach, kale, arugula)
- Broccoli, cauliflower, Brussels sprouts
- Zucchini, bell peppers, carrots
3. Whole Grains
Whole grains provide sustained energy and fiber, avoiding blood sugar spikes that can interfere with GLP-1 benefits. Good choices include:
- Quinoa
- Brown rice
- Oats
- Whole grain bread or pasta (in moderation)
4. Healthy Fats
Monounsaturated and polyunsaturated fats support heart health and satiety. Include sources like:
- Avocados
- Nuts and seeds (almonds, chia, flax)
- Olive oil
- Fatty fish like salmon or mackerel
5. Hydrating, Low-Sugar Fruits
Some fruits are fiber-rich and help with hydration, especially important as GLP-1 meds can slow gastric emptying and sometimes cause constipation. Try:
- Berries (blueberries, raspberries, strawberries)
- Apples with skin
- Citrus fruits like oranges or grapefruits
Foods to Limit:
- Processed foods high in sugar and refined carbs
- Fried and greasy foods (can worsen GI side effects)
- Alcohol (can interfere with blood sugar control and appetite signals)
Final Tips
Eating small, balanced meals more frequently throughout the day can help reduce common side effects of GLP-1 medications, such as nausea or bloating. It’s also important to stay hydrated and work closely with a healthcare provider or dietitian for personalized guidance.
Combining smart nutrition with your GLP-1 treatment can maximize weight loss and promote long-term success.
