Celebrities like Oprah Winfrey have brought people’s attention to the use of GLP-1 medications for weight loss. Although it was initially designed to treat diabetes, these medications have been increasingly prescribed for weight management following a series of approvals from the Food and Drug Administration.
GLP-1 medications work by mimicking the effects of the naturally occurring hormone GLP-1 which help manage the weight by controlling blood sugar levels, slowing down the passage of food in the digestive tract and suppressing one’s appetite. All these things lead to weight loss.
When taking GLP-1 medications, you need to follow a balanced diet that supports the medication’s effects is essential. Here are some recommended nutritional strategies to enhance GLP-1 activity:
Prioritize Protein
Eat protein-rich foods such as poultry, fish, lentils, beans, tofu and Greek yogurt. Consuming lean sources of protein can help you feel full, support muscle health and regulate blood sugar levels.
Frequent Small Meals
Choose to eat whole and unprocessed foods in small quantities but frequently to manage hunger. Start with a healthy breakfast, a light snack, lunch, perhaps another light snack and dinner.
Portion Control
Follow the “plate method” which involves filling half your plate with non-starchy vegetables, one-quarter with protein, and another quarter with carbohydrates. It’s best to consume the protein first, then the non-starchy veggies and finally the starchy foods that stimulates.
Adequate Fiber Intake
Fiber is crucial for a healthy diet, therapy and especially so when taking GLP-1 medications as these drugs can cause constipation. Aim to consume as much as 25-35 grams of fiber daily.
Stay Hydrated
Hydration is a must in any weight loss plan and it can help alleviate constipation too. Experts recommend drinking as much as 64 ounces of water daily.
Foods to Avoid While Taking GLP-1 Medications
While on GLP-1 medications, it’s important to avoid certain foods that can cause rapid spikes in blood sugar levels or reduce GLP-1 medication’s effectiveness. Avoid these:
- Sugary Foods and Beverages – Items like juices, soda, and alcohol can cause rapid increases in blood sugar levels.
- Refined Carbohydrates – Foods such as white bread and pasta are quickly digested, leading to spikes in blood sugar.
- High Fat Foods – These can slow down digestion and negatively affect the medication’s performance.
A study involving 72 participants with obesity found that those who consumed high amounts of added sugars experienced the smallest increase in GLP-1 levels after glucose consumption.
GLP-1 medications can help reduce cravings for nutrient-poor foods. By promoting a feeling of fullness, these medications make it easier to avoid high-calorie, low-nutrient foods, supporting both weight loss and overall health.