For a long time now, I’ve been researching how taking GLP-1 receptor agonist medications result in weight loss. These medications suppress hunger effectively and majority of users report having fewer food cravings and feelings of hunger. The drug seems to silence “food noise.”
This made me wonder: Could we boost GLP-1 activity through dietary adjustments?
The answer is YES. So if you want to get more profound results, here are diet plans to boost GLP-1 activity:
Fiber-Rich Diet
Our bodies are incapable of digesting fiber and so it traverses the small intestines largely unchanged. Fiber reaches the colon about 4 to 10 hours after consuming it.
In the large intestine, fiber encounters a host of microbes that are capable of digesting it. Bacteria living here can break down certain dietary fibers into smaller molecules, which can trigger the release of GLP-1 and another appetite-reducing hormone, PYY (peptide YY). These smaller molecules also suppress the appetite on their own and are associated with improved glucose regulation and weight loss.
This additional release of GLP-1 and PYY can reduce cravings between meals and lessen the overall urge to eat the next meal. The combined release of GLP-1 and PYY can extend the interval between your meals.
High-Protein Diet
Consuming adequate protein is crucial for most individuals, especially for those who are active or are aiming to lose healthy weight. Protein supports muscle tissue repair, feelings of fullness, and post-exercise recovery.
By increasing protein intake you are maximizing fat loss while preserving muscle tissue when you’re taking GLP-1 medications. A 2021 study indicated that individuals on GLP-1 medication experienced a reduction in fat-free mass which includes all tissues in the body other than fat, such as muscle, skin and bone. What this means is that some weight loss comes from lean tissues rather than excess fat.
A high-protein diet during weight loss helps prevent the loss of lean body tissue, so if you’re taking GLP-1 drugs, you will have a reduction in excess body fat rather than muscle if you’re consuming more protein.
High-protein diets are within the ranges 1.07-1.6 grams of protein per kilogram of body weight or 25-30% of your total daily calories.
Your best sources of protein are:
- Poultry
- Beef
- Seafood and fish
- Legumes
- Beans
- Eggs
- Tempeh
- Tofu
Nutrient-Rich Whole Foods
A nutrient-dense whole food diet consists of minimally processed foods rich that contain a lot of essential nutrients. By consuming these kinds of foods, you’re consuming less unhealthy fats, less added sugars and less artificial additives.
Focus on foods that are “whole,” meaning dishes made from vegetables, whole grains and lean proteins. Whole foods also tend to cause fewer digestive problems and can mitigate the digestive side effects of GLP-1 agonist medications.
Examples of whole food meal recipes include:
Baked Salmon with Roasted Vegetables
Skinny Pad Thai
Salad topped with grilled fish or chicken
Homemade chicken, black bean or lentil soup
Chicken Caesar Salad
Squash Bake
Taco Bowls
If you can prepare the recipe using whole ingredients rather than packaged ones, it is likely a whole foods meal.
Mediterranean Diet
The Mediterranean diet emphasizes eating primarily plant-based foods and healthy fats and it’s great for those undergoing GLP-1 treatment. The core foods in a Mediterranean diet include fish, seafood, vegetables, whole grains, fruits, olive oil, nuts and legumes. A 2020 study found that individuals who consistently followed a Mediterranean diet were twice as likely to maintain their weight loss after their GLP-1 treatment.
Best Practices When Taking GLP-1 Medications
Here are some best practices experts recommend:
- Focus on foods like chicken, fish, eggs, and plant-based options like edamame or tofu. Include low-fat dairy products like protein drinks, milk, Greek yogurt, and cottage cheese.
- Incorporate whole grains, fruits, and vegetables into your diet, including starchy ones and aim for at least one fiber-rich serving at every meal and snack.
- Foods like peanut butter, olive oil, avocado and nuts are great, but be mindful of serving sizes (about 1 oz) as they might be smaller than you think.
- Make sure you drink enough fluids. Take note that any zero-calorie beverage can support adequate hydration, not just water.