Optimizing nutrition on GLP-1s
What Are GLP-1 Medications?
Please note that UK health insurance plans only provide coverage for GLP-1 medications when prescribed by a provider for diabetes.
GLP-1 stands for glucagon-like peptide-1.
It is a hormone your body naturally produces after eating. It stimulates insulin release, slows stomach emptying, and signals fullness to the brain.
GLP-1 medications mimic the effects of the natural hormone. They are used to treat type 2 diabetes and, for certain medications, chronic weight management and other approved health indications.
Examples of GLP-1 Medications
- Semaglutide: Ozempic, Wegovy, Rybelsus
- Tirzepatide: Mounjaro, Zepbound
- Liraglutide: Victoza, Saxenda
- Dulaglutide: Trulicity
How Do GLP-1s Affect Eating?
Decreased Appetite
Diminished hunger cues.
Feelings of Fullness
Feeling satisfied after consuming significantly less food.
Changes in Food Preferences
Fewer food cravings; familiar foods may become unappealing.
Inadequate nutrition can contribute to fatigue, dehydration, muscle loss, and nutrient deficiencies.
Top Nutrition Concerns While on GLP-1s
Not Eating Enough
Skipping meals or going most of the day without eating. Eating less can create nutritional gaps and affect health and quality of life.
Muscle Loss
Weight loss often includes some muscle loss. Eating less may make it difficult to consume the protein your body needs.
Digestive Side Effects
- Nausea
- Constipation
- Bloating
- Heartburn/reflux
- Diarrhea
- Vomiting
GLP-1 Nutrition Strategies
1. Make Every Bite Count
- Build meals around nutrient-dense foods.
- Include protein, fiber-rich carbohydrates, fruits and vegetables, and healthy fats as tolerated.
- Eat what you can tolerate instead of striving for a perfect plate.
2. Prioritize Protein
A general guideline is 20 to 30 g of protein per meal or snack, with a total daily intake of 80 to 120 g per day.
Alternatively, you can take half your body weight in pounds and use that as your protein goal.
Example: 200 pounds = 100 g protein per day.
- Consider protein supplementation if you cannot get enough from food.
- Eat protein first when appetite is limited.
3. Minimize Digestive Discomfort
- Eat lighter around your shots: Eat lightly before a shot and in the period immediately following to reduce symptoms.
- Eat smaller, more frequent meals: This minimizes nausea and reflux, and optimizes the amount of nutrients you can consume.
- Eat regularly: Skipping meals or only eating once a day increases the likelihood of constipation.
- Eat more slowly: Your brain and stomach need time to communicate so that you do not overeat.
- Limit trigger foods: Common triggers include sugary foods and drinks, refined carbohydrates, high-fat foods, spicy foods, and acidic foods.
- Stay hydrated: Adequate hydration can help prevent constipation. Sip outside your meals to minimize feelings of fullness and nausea.
- Be mindful of fiber: Fiber generally helps prevent constipation, but go lighter on fiber around your shots and when you already have digestive discomfort.
Hydration Recommendation
8 to 12 cups of fluid per day (preferably mostly water).
Fiber Recommendation
Women: At least 21 g per day.
Men: At least 30 g per day.
4. Stay Aware of Nutrient Intake
Supplements are not automatically needed when you take a GLP-1 medication, but you do want to stay aware of your intake and nutrient status.
- Consider tracking your food intake to ensure you are getting adequate nutrition.
- Report symptoms such as fatigue, tingling in hands, muscle cramping, hair loss, and weak nails to your healthcare provider. Those may indicate nutrient deficiencies.
- Ask your healthcare provider if it makes sense to get blood tests to monitor for nutritional deficiencies.
- Active monitoring for nutrient status may make sense if there is rapid weight loss, very low calorie intake, or a restrictive diet (e.g. vegetarian, vegan).