{"id":83131,"date":"2025-05-19T06:57:26","date_gmt":"2025-05-19T12:57:26","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=83131"},"modified":"2025-05-19T06:57:26","modified_gmt":"2025-05-19T12:57:26","slug":"nutrition-vital-when-taking-glp-1-weight-loss-drugs","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/nutrition-vital-when-taking-glp-1-weight-loss-drugs\/","title":{"rendered":"Many people using GLP-1 weight loss drugs may not be eating enough nutritious food"},"content":{"rendered":"
<\/div>
\"It's
It’s vital for people who are using GLP-1 drugs to be sure to eat nutritious foods like protein and vegetables. Photo: Getty Images.<\/figcaption><\/figure>\n

One could be forgiven for thinking of Ozempic, Wegovy, Mounjaro<\/a>, Zepbound<\/a>, Trulicity and other glucagon-like peptide-1 receptor agonists (GLP-1s<\/a>) as miracle drugs. Among U.S. adults \u2014 70% of whom<\/a> count as overweight or obese \u2014 fully 12% are estimated<\/a> to have used GLP-1s, and many lose 10% or more of their body weight when they do. And that\u2019s not even the whole story.<\/p>\n

GLP-1s, first approved for type 2 diabetes<\/a> in 2005, lower blood glucose, help avoid fatty liver disease<\/a>, and help with obesity-related problems<\/a> such as knee pain, sleep apnea<\/a>, and gastroesophageal reflux<\/a>. These drugs\u2019 improvement of triglyceride and cholesterol numbers<\/a>, their lowering of blood pressure, and their reduction of strokes and heart attacks have led to the U.S. Food and Drug Administration to approve them for treating obesity as long as there\u2019s an accompanying cardiovascular issue (in addition to the original type 2 diabetes-related approvals). And emerging research seems to back up strong anecdotal evidence that GLP-1s suppress addictive behaviors<\/a> including alcohol, nicotine, and recreational drug misuse \u2013 and even lessen the pull of extreme gambling and online-shopping habits.<\/p>\n

GLP-1s are not miracle drugs for two reasons<\/strong><\/h2>\n

But there\u2019s a key difference between GLP-1s and historic miracle drugs such as penicillin or the polio vaccine. It\u2019s that, with GLP-1s, the user still has a big role to play in their effectiveness. Mainly, it\u2019s about paying ongoing attention to what, and how much, they\u2019re eating and drinking.<\/p>\n

There are two main reasons for that. The first is that, in the short term, food choices can help avoid common side effects such as nausea and constipation as you ramp up on a GLP-1. And second, if you\u2019re taking in fewer calories because you\u2019re on a GLP-1, those calories need to deliver in terms of protein, fiber, and nutrients.<\/p>\n

\u201cThe mantra for people with diabetes and without diabetes is the same: We encourage them to eat 50% of what they would normally eat without the medication,\u201d said Shannon Christen, a UCHealth registered dietitian and diabetes educator.<\/p>\n

Cutting back by 50%: Why deliberate nutrition matters when on GLP-1 drugs<\/strong><\/h2>\n

That means paying close attention to what you\u2019re eating, says Christen, who works with patients in UCHealth\u2019s Endocrinology and Diabetes Clinic<\/a> as well as the University of Colorado School of Medicine\u2019s Cardiometabolic and Advanced Lipid Disorder Clinic<\/a> at UCHealth University of Colorado Hospital<\/a> on the Anschutz Medical Campus<\/a>.<\/p>\n

\"UCHealth
UCHealth diabetes educator and dietitian Shannon Christen. Photo: UCHealth.<\/figcaption><\/figure>\n

\u201cIt\u2019s got to be really intentional and nutritious,\u201d she said. \u201cBecause, if you\u2019re only able to eat 50%, you should make every bite as nutritious as possible \u2013 protein, fiber, and hydration is the name of the game.\u201d<\/p>\n

The nature of GLP-1s makes caloric cutback easier than it sounds. They suppress \u201cfood noise,\u201d which UCHealth registered dietitian Erin Cahoon described as \u201ca constant nagging to eat something \u2013 you just can\u2019t stop thinking about food. A GLP-1 receptor agonist quiets that.\u201d<\/p>\n

So, what should you eat, and what else should you pay attention to when you\u2019re on GLP-1s?<\/p>\n

Prioritize protein on GLP-1<\/strong><\/h2>\n

The goal here should be about 1.2 grams of protein per day per kilogram of body weight (or 0.55 grams of protein per pound of body weight), Christen says. For a 150-pounder, that\u2019s 82 grams a day. Protein could come in the form of<\/a> eggs, fish, chicken, Greek yogurt, cottage cheese, tofu, beans, or protein shakes (Cahoon, for example, refers patients to high-protein smoothies such as these<\/a>.)<\/p>\n

Fiber up for better health<\/strong><\/h2>\n

Fiber is important<\/a> for everybody. It\u2019s a prebiotic, promoting the growth of beneficial gut bacteria. It also helps avoid constipation, one of the most common side effects of GLP-1s. Foods such as oats, berries, whole grains, leafy greens, and lentils are good sources of fiber, but Cahoon suggests that, because many of us get too little dietary fiber, psyllium-based supplements such as Culturelle, Benefiber, Healthy Origins, and Metamucil can help.<\/p>\n

Hydrate to help with side effects \u2013 ideally with water or zero-calorie drinks<\/strong><\/h2>\n

Constipation and nausea are the most common side effects of GLP-1 use \u2013 particularly when starting off on the drugs. Staying hydrated<\/a> can help mitigate both, say both Christen and Cahoon. GLP-1s can make that harder, because, just as they suppress appetite, they dial back your sense of thirst<\/a>. Shoot for eight to 10 glasses of water or sugar-free beverage a day.<\/p>\n

Small, frequent meals for GLP-1 users<\/strong><\/h2>\n

Your stomach empties into your intestine slower when you\u2019re on a GLP-1. Large meals can lead to discomfort and nausea.<\/p>\n

Rather than two or three big meals, consider three smaller meals supplemented with healthy snacks.<\/p>\n

\"UCHealth
UCHealth outpatient dietitian Erin \u201cWren\u201d Cahoon. Photo: UCHealth.<\/figcaption><\/figure>\n

\u201cMaybe five or six times a day, you\u2019re eating something little, but you want it to be balanced,\u201d Cahoon said, with a protein, a fruit or vegetable, and whole grain starch or similar. A protein-rich, low-sugar smoothie can be a great choice for a snack, she added. (Cahoon suggests trying these<\/a>.)<\/p>\n

Smaller, more frequent meals can also help those on GLP-1s who are also taking diabetes medications avoid getting overly hungry and ending up with too-low blood sugar (hypoglycemia), Christen adds.

A quick guide: Add four “colors” to your plate<\/a>.<\/div>\n

Christen also emphasizes the importance of eating slowly. It takes about 20 minutes for the brain to recognize the full extent of a meal. Eating quickly puts those on GLP-1s at risk overeating and then suffering with consequences.<\/p>\n

If you do end up with nausea, Cahoon recommends ginger tea, either from a tea bag or by slicing ginger root into thin coins and steeping them.<\/p>\n

Avoid greasy foods, sugary and ultraprocessed foods, and alcohol while you adjust<\/strong><\/h2>\n

Greasy foods such as fried foods and fast food can make nausea and digestion worse, so baking, grilling, steaming, or roasting is a better idea, particularly early in your GLP-1 journey.

Learn how to grill vegetables<\/a> to charred perfection; how to cook a head of cauliflower<\/a> like a pot roast; and tricks for delicious roasted vegetables<\/a>.<\/div>\n

\u201cIf we\u2019re eating a lot of greasy food and we\u2019re nauseous already on these GLP-1 agonists, that\u2019s not going to do us any favors,\u201d Cahoon said.<\/p>\n

Sugar and ultraprocessed food combine a general lack of nutrition with the risk of blood sugar spikes and crashes, which can put those on diabetes medications at higher risk and cause nausea, fatigue, and cravings in general.<\/p>\n

\u201cAlcohol and refined carbs and sugars are not nutrient-dense, so they\u2019re going to fill us up, and then we\u2019re going to miss out on eating something that truly nourishes us,\u201d Cahoon says.<\/p>\n

Go for a walk<\/strong><\/h2>\n

Walking, running and other types of exercise are important for everyone; those on GLP-1s find that it helps with constipation in particular.<\/p>\n

If you\u2019re suffering, check with your doctor<\/strong><\/h2>\n

If going on a GLP-1 suppresses your appetite to the point that you\u2019re not interested in eating at all, or if you\u2019re vomiting frequently or severely constipated, reach out to your provider: Your GLP-1 dosing may need to be lowered.<\/p>\n

Stay engaged. Nourish your body with plenty of nutritious foods.<\/strong><\/h2>\n

GLP-1s are delivering profound weight loss and diverse, positive health impacts. But you have to stay engaged to help them help you. What you eat is a big part of that.<\/p>\n

\u201cGLP-1 agonists are a tool to support you on your health journey,\u201d Christen says. \u201cYou still have to nourish your body with enough fuel \u2014 and the right fuels \u2014 to perform.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

One could be forgiven for thinking of Ozempic, Wegovy, Mounjaro, Zepbound, Trulicity and other glucagon-like peptide-1 receptor agonists (GLP-1s) as miracle drugs. Among U.S. adults \u2014 70% of whom count as overweight or obese \u2014 fully 12% are estimated to have used GLP-1s, and many lose 10% or more of their body weight when they […]<\/p>\n","protected":false},"author":23,"featured_media":83133,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[988,276,551],"class_list":["post-83131","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-diabetes-endocrinology-care","tag-nutrition-services","tag-weight-and-metabolism"],"acf":[],"yoast_head":"\nWarning: Nutrition is vital when taking GLP-1 weight loss drugs - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Learn what to eat on GLP-1 weight loss drugs and why nutrition matters. 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