Nutrition plays a major role when taking GLP-1 medication for weight loss, and it has transformed medical approaches to managing obesity. A nutritious diet is essential to complement the effectiveness of GLP-1 medications such as Ozempic, Wegovy, and Mounjaro, and can help manage side effects while aiding in long-term weight maintenance.
Market research conducted by Watch Me Think examined the eating behaviors of GLP-1 medication users. Research Director Amanda Pizarek highlighted the findings, which highlight the importance of prioritizing nutrient-rich foods, managing cravings, and using the medication to reduce overall food intake. Pizarek also noted a growing trend where “users want trusted brands that offer foods designed to meet their nutritional needs and enhance the benefits of their GLP-1 medication.”
He emphasized that “a supportive, nutrient-rich diet not only complements the medication but also effectively manages the associated side effects.” When creating a nutritious diet, protein, fiber, and fluid intake play important roles for both GLP-1 users and those prioritizing their overall health.
GLP-1 users experience significant benefits by consuming smaller, more frequent meals, reducing fat intake, and incorporating functional foods into their diet.
Protein: According to Pizarek, “The primary nutrient that GLP-1 users seek is protein.” Adequate protein intake is crucial for maintaining muscle mass, promoting growth, promoting satiety, and balancing blood sugar levels.
It’s important for GLP-1 users to ensure that their protein sources are complete, containing all the essential amino acids needed for bodily functions and maintenance. Complete protein sources include meat, poultry, fish, eggs, dairy products, and plant-based options like quinoa, soy, and chia seeds. GLP-1 users can also supplement their protein intake with products like protein bars, protein waters, and other foods with added protein.
Studies show that people who are losing weight should consume 1-1.5 grams of protein for every kilogram of body weight per day.
Fiber: Fiber-rich foods, such as fruits, vegetables, whole grains, beans, nuts, and seeds, can help relieve digestive side effects by promoting regular bowel movements and supporting overall digestive health. Fiber can also be found in supplements and snack foods that contain added or naturally occurring fiber.
Additionally, fiber increases feelings of fullness and helps manage blood sugar levels, complementing the effects of GLP-1 medications.
Do not drink water: Adequate fluid intake is key to ensuring effective medication absorption and distribution, promoting general well-being, and supporting healthy digestion.
Proper hydration can also help relieve nausea, which is often associated with GLP-1 medications. While water remains the best choice for hydration, flavored zero-sugar beverages and electrolyte powders can also effectively support hydration in a tasty way.
Lower Fat, Smaller, More Frequent Meals: GLP-1 medications speed up the feeling of fullness, making smaller, more frequent meals an ideal approach to optimizing nutrient intake. Limiting fat intake leaves more room for nutrient-dense foods rather than calorie-dense ones. Additionally, frequent, smaller meals may help minimize the side effects of heartburn and nausea.
Optimal fats include unsaturated fats found in avocados or natural peanut butter, and omega-3 fatty acids found in foods like salmon and walnuts.
Functional meals: GLP-1 users can incorporate functional foods, which are products that offer additional health benefits beyond basic nutrition, to optimize their diet quality. Probiotics, prebiotics, omega-3-enriched foods, fortified and enriched foods, and beverages can increase the nutritional value of GLP-1 users’ diets and provide targeted health benefits.
Editor’s Note: Maria Karanfa is a senior food industry leader who drives growth, innovation and social impact through strategic business integration and communication of nutrition, policy, sustainability and consumer insights. She is a food and nutrition writer and Registered Dietitian Nutritionist.
This article was reviewed by: Kelly Ziemkiewicz Ziemkiewicz, RDN, LDN, CDCES. is the owner of Hale Road Wellness PLLC. She has over 20 years of experience as a Registered Dietitian Nutritionist.
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