To maximize your GLP-1 journey, making the right lifestyle and dietary changes is essential. While weight loss medications may seem like a quick fix, it’s important to support your body through these changes to maintain your health. Experts recommend focusing on foods that support your progress, particularly by ensuring you get enough protein.
Featured Experts
- Chet Mays, MD is a board-certified plastic surgeon in Louisville, KY
- Dr. Spencer Nadolsky is an obesity and lipid specialist
- Julie Russak, MD is a board-certified dermatologist in New York
- Jennifer Hanway is a certified holistic nutritionist
- Andrea Marcellus is a Los Angeles-based fitness expert, author, and CEO of AND/life lifestyle brand
Supporting Your GLP-1 Weight Loss with Diet
“Staying hydrated, eating protein and working to build muscle mass are all crucial when you’re on these weight loss medications,” says plastic surgeon Chet Mays, MD. “They are not a magic bullet.”
“Nutrition becomes absolutely crucial when using GLP-1 medications because these drugs significantly suppress appetite, leading to dramatically reduced food intake that creates several critical health challenges,” adds certified holistic nutritionist Jennifer Hanway.
New York dermatologist Julie Russak, MD explains that “GLP-1s reduce appetite, and with less food intake comes the risk of protein, vitamin and mineral deficiencies that directly affect skin, hair, muscle and energy.” The result is an increase in nutritional deficiencies among GLP-1 users, who often report fatigue, hair thinning and muscle loss as negative side effects of their weight loss medications.
“Without enough carbohydrates, energy levels will suffer, and the body will be challenged to maintain cortisol and thyroid levels, as well as motility and microbiome balance in the gut,” explains fitness expert and CEO of AND/life, Andrea Marcellus.
The Protein Focus
Key to your GLP-1 success is prioritizing protein. “Protein is especially important because when the body is in too steep of a calorie deficit for its energy needs, it is easier to catabolize muscle for energy than fat,” Marcellus explains.
“The medicines aren’t catabolic themselves,” notes obesity and lipid specialist Dr. Spencer Nadolsky. “It’s the calorie deficit that can cause lean mass loss, just like with bariatric surgery or dieting. As long as you’re lifting weights, you can retain most, if not all, of your muscle, and even gain muscle while taking the medicines.”
And it’s not just muscle loss that protein can help prevent. Protein can help keep your skin tight and firm while losing weight.
“Beyond muscle preservation, protein supplies the specific amino acids needed for collagen and elastin production, particularly glycine, proline and hydroxyproline,” Hanway adds.
But, as Marcellus points out, protein is only part of the full equation. “If somebody eats more protein, but they are not adding that to a weight training program, any unnecessary calories that are taken in will be stored as fat,” she says. “That’s why strength training is so critical.”
Protein also becomes critical if you are planning to undergo a cosmetic procedure while on a GLP-1. “Getting supplemental protein packets a few weeks before your surgery is critical to your recovery process,” Dr. Mays says.
Is There a Good Diet to Pair with GLP-1s?
Marcellus notes that high-protein and ketogenic diets may not be optimal choices for a GLP-1 weight loss journey. Instead, she suggests a modified form of the Mediterranean diet.
“Protein intake should form the backbone of a GLP-1 diet with 30 or more grams of quality protein per meal,” Hanway explains.
You may also need to make accommodations to your diet to complement that slower gastric emptying.
The Foods That Can Disrupt Your GLP-1 Journey
Unlike a diet that wants you to cut sugar or fat, the foods you might want to reduce or cut out on your GLP-1 journey have a lot more to do with limiting side effects than impacting your weight loss directly.
“Fried and spicy foods can increase the likelihood of nausea, reflux, gastro discomfort and diarrhea,” Marcellus explains.
It is advisable to limit certain foods, especially on GLP-1s, as delayed stomach emptying can worsen existing issues. If you are aware of foods that may cause irritation, such as tomato sauce for some individuals, it is recommended to reduce consumption while on a GLP-1 medication.
This is crucial because GLP-1 medications already impact gut function, and additional irritation can exacerbate side effects and hinder nutrient absorption. Addressing individual food sensitivities and minimizing foods that disrupt beneficial gut bacteria essential for optimal GLP-1 function is important.
If you are experiencing moderate to severe gastrointestinal issues while on a GLP-1, prioritizing supplementation with bioavailable nutrients, considering options like IV therapy, and switching to soluble fiber sources is recommended.