By Andrea Morganstein, MS, RD, LDN, CDCES
GLP-1 medications such as Wegovy®, Ozempic®, Zepbound®, and Mounjaro® can help reduce hunger and support weight management. But when you’re eating less, it’s important to make sure your body is still getting the nutrition it needs.
Here are a few things to focus on while taking a GLP-1.
Prioritize protein
As you lose weight, you may lose some muscle along with body fat. Getting enough protein can help protect your muscle and support your strength.
Try to include a protein source at each meal. Eggs, Greek yogurt, cottage cheese, chicken, fish, tofu, beans, and edamame are all good choices. A protein shake can also be convenient when your appetite is low.
A registered dietitian can help you determine how much protein is right for you, especially if you have kidney disease or another medical condition that affects your needs.
Make time for strength training
Protein and exercise work together to help preserve muscle. Aim to include muscle-strengthening activities at least twice a week, starting at a level that feels comfortable for you.
You don’t need a gym membership. Resistance bands, light weights, chair exercises, and wall push-ups are all options.
Don’t forget vitamins, minerals, and fiber
GLP-1 medications don’t automatically cause nutritional deficiencies. However, eating smaller amounts or avoiding certain foods can make it harder to get everything you need.
When possible, include a variety of fruits, vegetables, whole grains, protein foods, and calcium-rich foods. If you’re concerned about your intake, ask your healthcare provider or dietitian whether you need a supplement or blood work.
Stay hydrated and eat regularly
A smaller appetite may mean you’re less interested in both food and drinks. Keep water nearby and sip throughout the day. Try to eat regular meals or smaller meals and snacks, even if you don’t feel as hungry as you used to.
If you have kidney disease, heart failure, or a fluid restriction, follow your healthcare team’s guidance about how much to drink.
Speak up about side effects
Nausea, constipation, reflux, and feeling overly full can make eating difficult. Smaller meals, eating slowly, and choosing foods you tolerate may help.
Let your prescriber know if side effects persist or make it difficult to eat or drink. Seek urgent medical care for severe or persistent abdominal pain, especially if it spreads to your back, or for swelling of the face or throat or trouble breathing.
Support your weight loss with good nutrition
GLP-1 medications can be a helpful tool, and good nutrition can help you feel your best along the way. At Healthy Eating 4 U, I can help you develop a personalized plan to meet your nutritional needs, protect your strength, and build habits that work for your lifestyle.