GLP-1 Wellness

Using a GLP-1? Here is what you need to know.

If you are on a GLP-1 like Ozempic, Mounjaro or Zepbound, what you eat matters just as much as the medication itself. The wrong foods can slow your results or make side effects worse. But the right foods can keep you energized, regular and burning fat.

I’ll break down the best foods to eat on GLP-1 medications, why they matter and how to build meals that keep you on track.

Why Food Choice Matters

Here’s the thing. GLP-1’s slow gastric emptying and reduce appetite. That means you’re eating less food overall and fewer chances to get the nutrients your body needs. You risk constipation, fatigue, muscle loss, and even hair loss. It’s not the medication causing these problems, it’s the nutrient gaps. So, every bite counts.

Food #1, Fiber

Fiber is your number one priority. Most people think its protein, and don’t get me wrong, protein is key, but the most overlooked nutrient is actually fiber. It prevents constipation, the number one side effect most people complain about on GLP-1’s. Fiber keeps you fuller longer and supports gut health. Some of the best sources are vegetables. If you don’t like vegetables; you can blend them into a smoothie, add to soups or even blend in sauces. Fruits with skin, like apples, pears, peaches and berries have good amounts of fiber, just buy organic when you can. Beans and legumes like black beans, lentils and chickpeas are good sources of fiber and contain some protein. Beans are also a great source of soluble fiber and that fiber not only helps feed the good bacteria in your gut, it also aids in weight loss. Whole grains like whole oats, quinoa, brown rice and real whole wheat bread are also good choices. Aim for 25 to 30 grams of fiber a day and always pair fiber with water to keep digestion moving.

Food #2, Protein

Protein is going to protect you against muscle loss. When you are losing weight, some muscle loss goes with that. The idea is to not lose too much and that is where protein and weight training come in. The best sources are going to be animal proteins like chicken, beef, turkey, fish, eggs, Greek yogurt or cottage cheese. For those on a plant-based diet, tofu, tempeh, lentils, beans & edamame are good choices. If you are looking for fast, convenient options, you could use a protein powder for a nutritious shake, tuna, fish or chicken packets, string cheese or pre-cooked animal protein bites. Aim for 30 grams of protein at each meal, which is about the size of your palm.

Number 3, Water

Do not skip getting your water in. Here is what most people miss. When you’re not hungry, you’re also less thirsty. Fiber wont work without enough fluids so for some easy water tips, shoot for consistent hydration throughout the day. Flavor your water with fruit or cucumber, herbal teas and/or electrolytes like LMNT or other trusted brands. Electrolytes come in handy especially if you are fatigued, exercising and sweating a lot. I’m going to say it again, drink clean water.

GLP-1 Friendly Meals

One of the best ways to get all the nutrition you need is to build bowls as your meals.

Maybe meal one is eggs over some cooked beans with onion, bell pepper & zucchini with a side of berries. Lunch may be quinoa or brown rice, vegetable of choice, protein and grilled peaches topped with a spoonful of Greek yogurt. Dinner with be another bowl with whole grain pasta, chopped broccoli, grated parmesan cheese, protein of choice & sliced pear on the side.

Drink your water 30 minutes before or after your meals and only sip water during your meal. Water can dilute digestion and we want to absorb all the nutrients we can from that meal. Just keep the full glasses of water away from the meal.

Extras

If desert is a must, find a good dark chocolate and have 1 serving of that or some Greek yogurt with berries. Any desert is fine but in moderation and not too much.

You can do this, just be smart about it. I am here to help.