by Nutrition plays a critical role when taking GLP-1 medication for weight loss, which has changed the medical approach to obesity management. A nutritious diet is essential to complement the effectiveness of GLP-1 medications such as Ozempic, Wegovy and Mounjaro, and can help manage side effects and aid in long-term weight maintenance.
Market research conducted by Watch Me Think explored the eating behaviors of GLP-1 medication users. Research Director Amanda Pizarek highlighted findings that highlight the importance of prioritizing nutrient-dense foods, managing cravings, and leveraging medications to reduce overall food intake. Pizarek also noted a growing trend where “users want trusted brands to offer foods designed to meet their nutritional needs and enhance the benefits of GLP-1 medications.”
She emphasized that “A supportive, nutrient-rich diet not only complements the medication but effectively manages its side effects.” When creating a nutritious eating pattern, protein, fiber and hydration play a key role for GLP-1 users and individuals alike, prioritizing overall health.
GLP-1 users benefit significantly from eating smaller, more frequent meals, reducing fat intake, and integrating functional foods into their diet.
Protein: According to Pizarek, “protein is the main nutrient that GLP-1 users are looking for.” Adequate protein intake is critical for maintaining muscle mass, promoting growth, stimulating feelings of fullness, and stabilizing blood sugar levels.
It is important that protein sources for GLP-1 users are complete, containing all the essential amino acids necessary for body functions and maintenance. Complete sources of protein include meat, poultry, fish, eggs, dairy, and plant-based options such as quinoa, soy, and chia seeds. GLP-1 users can also supplement their protein intake with products such as protein bars, protein waters, and other foods that have added protein.
Research shows that people who are losing weight should eat 1-1.5 grams of protein per kilogram of body weight per day.
Fiber: Fiber-rich foods such as fruits, vegetables, whole grains, beans, nuts, and seeds may help alleviate digestive side effects by promoting regular bowel movements and supporting overall digestive health. Fiber can also be found in food supplements and snacks with added fiber or naturally occurring fiber.
Additionally, fiber contributes to feelings of fullness and helps manage blood sugar levels, complementing the effects of GLP-1 medication.
Hydration: Adequate hydration is critical to ensure effective absorption and distribution of medications, promote overall well-being, and support healthy digestion.
Adequate hydration may alleviate nausea often associated with GLP-1 medications. While water remains the best choice for hydration, zero-sugar flavored drinks and electrolyte powders can effectively supplement fluid intake in a delicious way.
Smaller and more frequent meals with less fat: GLP-1 medications enhance the feeling of fullness, making smaller and more frequent meals a great approach to optimizing nutrient intake. Limiting fat consumption leaves more room for nutrient-dense foods rather than calorie-dense foods. In addition, smaller frequent meals can help reduce the side effects of heartburn and nausea.
The best fats include unsaturated fats found in avocados or natural peanut butter, and omega-3 fatty acids found in foods like salmon and walnuts.
Functional Foods: GLP-1 users can incorporate functional foods – items that offer additional health benefits beyond basic nutrition – to optimize their nutritional quality. Probiotics, prebiotics, omega-3 enriched foods, fortified and fortified foods and beverages can improve the nutritional value of GLP-1 users’ diets, providing targeted health benefits.
Editor’s note: Maria Caranfa is a senior food industry leader driving growth, innovation and social impact through strategic business integration and communication around nutrition, policy, sustainability and consumer insights. She is a food and nutrition writer and a Registered Dietitian Nutritionist.
This article was reviewed by Kelly Ziemkiewicz RDN, LDN, CDCES. Ziemkiewicz is the owner of Hale Road Wellness PLLC. She has over 20 years of experience as a Registered Dietitian Nutritionist.
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