Weight loss medicine such as GLP-1’s has changed the game when it comes to weight and metabolic health. But along with reducing appetite (1), these medications can change how food feels in your body – sometimes literally. Nausea, diarrhea and/or constipation and even vomiting are often reported side effects (2). It means what you eat and how you eat it means more than ever.
Whether you are considering a GLP-1 that has just started one or find out how to eat for a long time, the tips below are all based on a review of clinical research, intended to help you feel best while supporting your health goals.
What to eat on GLP-1’s
1. Nutrition, small meals
Because GLP-1’s reduces your appetite (1), you can find yourself in eating fewer calories than before. It makes the quality of the food you eat extra important.
Smaller meals can also help deal with side effects such as nausea (3). “When your appetite falls, you will get each bite count,” says Melissa Jaeger, a dietitian and nutrition manager at MyFitnessPal. “Focus on combining lean protein and fiber in smaller meals spread all day.”
Instead of skipping meals, aim for smaller plates filled with:
- Fruits and vegetables
- Whole grains
- Lean proteins
Smaller, well -balanced meals can still provide great health benefits.
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2. Magert protein to preserve muscles
Weight loss can be your ultimate target of GLP-1’s, and these medications have been shown to help reduce body fat. But some of the lost weight can also come from muscle mass (3). In both the Step 1 trial and the Surmount-1 trial, participants lost fat, but lean mass (muscle mass and everything that is not fat) also lost (4, 5).
“Getting enough protein can help protect your lean body mass while using a GLP-1. Even if your parts are small, you want them to be nutrient-dense when it comes to protein,” says Denise Hernandez, a dietitian and food data curator for MyFitnessPal.
To help maintain muscle, you need to prioritize strength training and high quality protein sources at each meal (3). Well at:
- Eggs, chicken and fish
- Plain greek yogurt or reduced fat hut cheese
- Beans, lentils and tofu
Tip: If you can’t eat much at once, it can be an easier way to get these grams of protein at once that sip a protein smoothie is an easier way to get these grams of protein.
3. High-fiber foods to when your gut brakes
GLP-1s are known for slow digestion, which can help you feel full longer. But it can also lead to constipation (3). Foods rich in fiber (such as oats, chia seeds, lentils, fruits and vegetables) can help regulate your digestion and support healthy blood sugar levels (6).
Just go slowly and make sure you drink enough water. Too much fiber too fast and not enough liquids can lead to digestive discomfort. You may need to deal with gas, bloating and other gastrointestinal effects (6).
“When digestion brakes, fiber becomes your friend, but you have to ease it,” says Jaeger. “A gradual increase in fiber along with fluids can help support regularity and reduce the chance of unpleasant side effects.” She recommends to log your meals and your water in MyFitnessPal to see what your intake looks like today and identify meals or snacks where you can make adjustments to achieve your goals.
4. Hydratizing foods and fluids
Nausea, diarrhea and reduced appetite can all increase the risk of dehydration (3). “Hydration is often overlooked, but it plays a huge role in how you feel on GLP-1’s. Think about just water. Food with high water-content-ice fruit and vegetables also help you meet your hydration goals,” says Jaeger.
Stay in front of it by:
- Incorporation of watery products such as cucumbers, melon and grapes in meals and snacks (7)
- Investing in a reusable water bottle you can take with you on the go or drink at home
- Tracking your water intake in MyFitnessPal
Pro Tip: SIP liquids all day instead of drinking large quantities at once!
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5. Supplements
When consuming fewer calories, it is important to choose a wide range of nutrients dense foods such as fruits, vegetables, lean proteins and whole grains to reduce your risk of nutrient deficiency (3). Tracking your meals, snacks and drinks in MyFitnessPal can raise awareness of your current intake so you can spot any holes and add foods to help you hit your goals.
For some nutrients, supplements may be necessary. It is important to talk to your registered dietitian and doctor about your current diet habits, health goals and medicine before starting a supplement (3).
About the experts
Melissa Jaeger Rd, LD, is the Nutrition Manager for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed his dietary internship through Iowa State University. In May 2024, she was recognized as the registered young dietitian in the year awarded by the Minnesota Academy of Nutrition and Dietetics.
Denise Hernandez, Rdis a food data curator on MyFitnessPal. Denise ended his master’s degree in Nutrition from Texas Woman’s University. Her focus areas include adults and childhood weight management, women’s nutrition and chronic disease management
Katherine Basbaum, Ms, Rdis a food data curator on MyFitnessPal. She received her candidates in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her dietary internship at UVA Health, where she also works as a nutrition adviser for cardiology patients.
What to avoid on GLP-1’s
1. High fat content or greasy foods
Fat brakes digestion (8) and so does GLP-1 medicine (3). Combining the two can aggravate nausea and can trigger symptoms such as heartburn or bloating (3). In larger experimental-inclusive step 1 and the Surmount-1 Gastrointestinal side effects most common during dose of dose trapping when your body is still adjusting.
“Greasy foods are some of the worst offenders to trigger nausea on GLP-1’s. Keep things easier, especially in the first few days after a dose of trapping,” says Denise Hernandez, a registered dietitian and food data curator with MyFitnessPal.
Control away from:
- Fried food
- Cream -based sauces
- Fat, processed meat like bacon or sausage
Swap in: Grilled or baked proteins. Choose lighter sauces.
2. Large meals
Eating large portions can be harder to tolerate when digestion brakes. It can sometimes lead to vomiting or discomfort. Eating small meals and snacks every few hours can help you feel better all day (3).
“Larger meals can beat back on a GLP-1. Less, more frequent meals can be easier to tolerate and can help you stay energetic throughout the day,” says Hernandez.
If you are used to three square meals a day, consider gradual changes in traditional meals such as breaking down your plate and serving yourself smaller portions. To compensate for all nutrient holes, you can add one or two small, nutrient -tight snacks when your appetite allows it.
3. Sugary, ultra-processed snacks
Although you may eat less, your body still benefits from an even blood sugar level (9). Candy, soda, cakes and white bread can cause sharp spikes and drops in blood sugar (10). Plus, they can also be harder to tolerate if your stomach is sensitive.
“Grabbing a small candy or canned soda can seem easy when you are short on time and not very hungry, but they do not offer lasting energy. Try pairing a fiber -rich carbohydrate with a protein to stay fuller,” said Katherine Basbaum, a registered dietician and food data curator with MyFitnessPal.
Select instead:
- Whole fruits over fruit juice
- Nut butter paired with fruit or hummus and vegetables over cookies and chips
4th carbonated beverages
Parking water may seem refreshing, but carbon dioxide can lead to gas and bloating (11). If you are already feeling some gastrointestinal side effects from your GLP-1 medicine, it may be best to skip your sparkling water at the moment and exchange for a still drink (12).
“Coal bones can aggravate bloating and nausea. Try to infuse still water with lemon or cucumber slices for a refreshing VRI.
5. Alcohol
Alcohol is known to irritate the stomach and add empty calories. It can also detract from the judgment of food, which makes it harder to listen to your body’s hunger and fill signals (13). The dietary guidelines for Americans recommend that they choose not to drink or do so in Moderation (14).
Although there are currently no warnings against drinking alcohol while taking GLP-1 substances, you need to know that your body’s reaction to alcohol may be different while on the drug. You may feel stronger effects of the alcohol or experience blood sugar changes (15). “And while most of your calories should ideally come from nutritious food, if you choose to drink alcohol, do it in moderation and make sure you talk to your doctor about medicine interactions from food or drink before starting a new prescription,” says Basbaum.
Consider swapping your go-to cocktail for a refreshing mocktail!
Often asked questions
Should I eat less while I take a GLP-1?
“You don’t have to force yourself to eat less. These medications help you feel full. Focus on prioritizing nutrient -tight foods. Think of lean proteins, fruits, vegetables and whole grains,” says Jaeger. Log your meals, snacks and water in MyFitnessPal so you can see the nutrients stuck up to your daily dimensions. Focus on quality, not just quantity.
What if I feel for nausea to eat something?
Nausea is one of the most commonly reported side effects of GLP-1 medicine (12). While it may seem like skipping meals will help, eating can not eat actually aggravate nausea, creating a cycle where the symptoms intensify and make it even harder to eat (3). To break this cycle, focus on remaining hydrated and trying small, frequent meals. Limitation of fatty or high fiber foods during the first few treatment days can help ease the symptoms (3). If nausea continues beyond a few days or your daily life, talk to your healthcare provider.
Can i still enjoy going out to eat
Yes! You may just need to make a few adjustments. Consider swapping a deep-fried side to a fruit or vegetable and sharing dishes or asking for a two-go box immediately to help with the partial balance.
Are these tips the same for a semaglutide (like Wegovy®) or a tirzepatid (like Zepbound®)?
“While the ingredients may vary, the advice applies to eating a balanced diet and managing your side effects while taking a GLP-1,” says Jaeger.
The lower line
GLP-1s like Wegovy®At Zepbound® and Ozempic® can be powerful weight loss and metabolic health tools – and can work best when paired with thoughtful eating habits. By setting in on your body, eating small frequent meals and choosing nutrient -tight foods, you will be more likely to feel your best through your weight loss journey.
Post Foods to eat and avoid on GLP-1’s, based on the latest nutrition science, first appeared on the MyFitnessPal blog.