Nutrition plays a key role when taking GLP-1 medications for weight loss, which has revolutionized the medical approach to obesity management. A nutritious diet is essential to complement the effects of GLP-1 medications such as Ozempic, Wegovy, and Mounjaro, and helps manage side effects while aiding in long-term weight maintenance.
Market research conducted by Watch Me Think explored the eating habits of people taking GLP-1 medications. Research Director Amanda Pizarek highlighted findings that highlight the importance of prioritizing nutritious foods, managing cravings, and leveraging medication to reduce overall food intake. Pizarek also noted a growing trend: “Users want trusted brands to offer foods designed to meet their nutritional needs and enhance the effects of their GLP-1 medication.”
She emphasized that a “supportive, nutritious diet not only complements the effects of the medication but also effectively manages the associated side effects.” To create a nutritious dietary pattern, protein, fiber, and hydration play vital roles for both GLP-1 users and individuals who prioritize overall health.
GLP-1 users benefit greatly from eating small, frequent meals, reducing fat intake, and incorporating functional foods into their diet.
protein: According to Pizarek, “Protein is the primary nutrient that GLP-1 users seek,” as adequate protein intake is essential for maintaining muscle mass, promoting growth, inducing satiety, and stabilizing blood sugar levels.
It is important for GLP-1 users that their protein source is complete, containing all the essential amino acids needed for bodily function and maintenance. Complete protein sources include meat, poultry, fish, eggs, dairy products and plant-based foods such as quinoa, soy and chia seeds. GLP-1 users can also supplement their protein intake with products such as protein bars, protein water and other protein-fortified foods.
Research suggests that people trying to lose weight need to consume 1 to 1.5 grams of protein per kilogram of body weight per day.
fiber: Foods rich in fiber, such as fruits, vegetables, whole grains, beans, nuts and seeds, can help reduce digestive side effects by promoting regular bowel movements and supporting overall digestive health. Fiber can also be found in supplements and snack foods that contain added or natural fiber.
Additionally, fiber increases satiety and helps manage blood sugar levels, complementing the effects of GLP-1 medications.
Hydration: Proper hydration is important to ensure effective medication absorption and distribution, promote overall health, and support healthy digestion.
Proper hydration may also reduce the nausea that often accompanies GLP-1 medications. While water remains the best choice for hydration, flavored sugar-free beverages and electrolyte powders are also tasty and effective ways to supplement hydration.
Eat small, frequent meals and cut down on fats: Because GLP-1 medications make you feel fuller faster, eating small, frequent meals is an ideal way to optimize nutritional intake. Restricting fat intake gives you more room to eat nutritious foods rather than calorie-dense foods. Additionally, eating small, frequent meals helps minimize side effects such as heartburn and nausea.
The best fats include unsaturated fats, found in avocados and natural peanut butter, and omega-3 fatty acids, found in foods like salmon and walnuts.
Functional foods: GLP-1 users can optimize the quality of their diet by incorporating functional foods that provide additional health benefits beyond basic nutrition. Probiotics, prebiotics, omega-3 enriched foods, and fortified foods and beverages can enhance the nutritional value of GLP-1 users’ diets and provide targeted health benefits.
Editor’s note: Maria Caranfa She is a senior food industry leader driving growth, innovation and social impact through strategic business integration and the communication of nutrition, policy, sustainability and consumer insights. She is a food and nutrition writer and a registered dietitian.
This article Kelly Zimkiewicz RDN, LDN, CDCES. Ms. Ziemkiewicz is the owner of Hale Road Wellness PLLC. She has over 20 years of experience as a registered dietitian.
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