GLP-1 medications, including Ozempic, Wegovy, Zepbound and Mounjaro, work by slowing digestion, helping you feel full faster and longer. While many people experience reduced hunger and even a loss of interest in sweet snacks, it’s still important to prioritize healthy eating for optimal weight loss, muscle retention, and overall health. Here are tips to eat healthy while on a GLP-1 medication.
5 Tips for Eating Healthy While on GLP-1 Medications
1. Prioritize Protein at Meals
Protein plays a critical role in weight loss and muscle retention, particularly while on GLP-1 medications. By eating a protein source first at meals, you’ll ensure that you get the necessary nutrients to stay energized and healthy. Choose from lean meats, fish, eggs, Greek yogurt, and protein powders.
2. Eat Small, Frequent Meals
Instead of large meals, aim for smaller, balanced meals every 3 to 4 hours. This pattern can help you get the nutrients your body needs, despite feeling full more quickly. Examples include:
- 8:00 am: Scrambled eggs with spinach and cheese
- Noon: Tuna salad with veggies and crackers
- 3:00 pm: Protein shake with an apple
- 6:00 pm: Pork tenderloin, green beans, and baked sweet potato
3. Limit Fried Foods and High-Fat Meals
Because GLP-1 medications slow digestion, high-fat meals can lead to uncomfortable symptoms such as nausea, bloating, and indigestion. Try to limit these meals, particularly in the evening, to avoid these issues.
4. Slow Down and Listen to Your Body’s Fullness Cues
GLP-1 medications often lead to faster feelings of fullness. Slow down, chew your food well, and put your fork down between bites to stay in tune with your body’s hunger signals. If you’re still hungry after a few minutes, you can continue eating in smaller bites.
5. Limit Added Sugars
While GLP-1 medications may reduce sugar cravings, it’s still important to avoid added sugars. Men should aim for no more than 36 grams of added sugar per day, while women should target 24 grams or less. Be mindful of hidden sugars in packaged foods and drinks.
With the right food choices, taking a GLP-1 medication like Ozempic, Wegovy, or Mounjaro can support weight loss and health goals. For personalized advice and meal planning, consider working with a registered dietitian.
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