GLP-1 Diet: What to Eat When Taking Weight-Loss Medications

GLP-1 medications help support weight loss by slowing digestion and reducing appetite. Because you eat less, it’s easier to miss out on essential nutrients. Making every bite count becomes even more important.

"Eating right helps keep your body strong,” says obesity medicine physician, Luis Santana Lopez, MD. “It can also ease gastrointestinal side effects, including nausea, diarrhea, constipation, vomiting and heartburn.”

Dr. Lopez shares nine strategies to help you stay healthy and feel your best while taking GLP-1s.

1. Emphasize Nutrient-Dense Food

There’s no specific GLP-1 diet, but the best choices are whole, minimally processed foods that are rich in nutrients. Foods that fit the bill include:

• Fruits and vegetables
• Lean proteins
• Nuts and seeds
• Whole grains

A typical day might include:

• Breakfast: Greek yogurt parfait or protein shake
• Midmorning snack: A handful of almonds or low-fat cheese stick
• Lunch: Grilled chicken with a salad
• Afternoon snack: Baby carrots and hummus or cottage cheese
• Dinner: Salmon, brown rice and vegetables

2. Prioritize Protein

Protein helps preserve muscle mass, which can decrease during weight loss, especially when taking GLP-1s. The recommended daily intake of protein is at least 60 grams, however, your individual needs may vary based on your age, body size, and activity level.

“Try to incorporate a source of protein at every meal and snack,” says Dr. Lopez. “Eating protein first at meals can also help ensure you get enough if your appetite fades quickly.”

Good sources include:

• Chicken
• Fish
• Tofu
• Beans
• Eggs
• Water-packed tuna
• Low-fat dairy
• Seeds
• Nuts and nut butters

If nausea or low appetite make it difficult to meet protein goals, protein shakes and bars can help. Bone broth is another stomach-friendly option, providing about 10 grams of protein per
one-cup serving.

3. Focus on Fiber

Because GLP-1s slow digestion, constipation is a common side effect. Fiber helps support healthy bowel movements. Aim for at least 21 grams per day for women and 30 grams per day for men, unless your provider recommends otherwise. Increase fiber gradually to avoid bloating or discomfort.

Fiber-rich foods include:

• Whole grains (i.e., brown rice, oats, and quinoa)
• Berries
• Leafy greens
• Legumes
• Nuts

When starting a GLP-1 medication, doctors often recommend an over-the-counter fiber supplement to help prevent constipation.

4. Ask Your Doctor About Other Supplements

Eating less while taking GLP-1 medications may increase your risk of certain nutrient deficiencies, such as calcium, vitamin D, and vitamin B12.

A multivitamin or targeted supplement can help support your nutritional needs, but don’t start supplements without talking to your provider. They can recommend the right products and doses based on your medical history and lab results.

5. Stay Hydrated

In addition to suppressing appetite, GLP-1s may also reduce your sense of thirst, which can lead to dehydration.

“Dehydration can add to constipation and nausea,” says Dr. Lopez. “To help ease both, aim for 8 to 12 cups of fluids per day.”

Water is the best choice. To add flavor, add fresh citrus (i.e., limes, lemons), berries, cucumber, or mint leaves.

Avoid sparkling water, diet soda, and other carbonated drinks because the carbonation can worsen bloating, reflux and other gastrointestinal symptoms.

6. Eat Smaller, More Frequent Meals

With slower digestion, a typical meal may feel uncomfortable. Eating smaller portions more often can make food easier to tolerate and digest.

This approach is also helpful if your interest in food is low. Set a reminder or food alarm for each mini meal to help you stay on track to avoid not eating enough.

7. Avoid Greasy, Sugary, Processed Foods and Alcohol

Highly processed foods with refined flour and high amounts of saturated fat and added sugar are often harder to digest and may worsen GLP-1 side effects.

Foods to limit include:

• Chips and crackers
• Doughnuts and pastries
• Fast food and fried foods
• Frozen entrees
• Pizza dough and refined pasta
• Processed breakfast cereals
• Processed meats such as bacon and sausage
• Soda and other sugar-sweetened drinks
• White bread and white rice
• Whole-milk dairy products

“For people living with overweight and obesity, these are often the foods they crave,” says Dr.Lopez. “The good news is that GLP-1 medications reduce cravings and food noise, making it easier to choose more nourishing options.”

8. Get Moving

Exercise offers many health benefits while taking GLP-1 medications. A short walk after meals supports digestion. Regular physical activity can also help improve symptoms and maintain muscle and bone mass.

Exercise recommendations for people on GLP-1s are the same as for all adults:

• 150 minutes of moderate-intensity aerobic activity per week
• Strength training at least three times per week

9. Talk to Your Provider

Gastrointestinal side effects often improve over time, but poor nutrition can make them worse.

Ongoing nutrient deficiencies may cause other symptoms, such as:

• Dizziness
• Fatigue
• Hair loss or skin changes
• Weakness

If symptoms persist or interfere with your quality of life, talk to your healthcare provider. They may adjust your dose, switch medications, or prescribe treatments to help manage side effects.

Supporting Your Weight-Loss Journey

Memorial Healthcare System offers a full range of weight-loss options, including GLP-1 medications. Our comprehensive approach includes nutrition and exercise education and support to help you safely reach your weight-loss goals.

Learn more about non-surgical weight loss at Memorial Healthcare System.