GLP-1s and Nutrition: What You Need to Know

As GLP-1 medications become increasingly popular for weight loss, many people are seeking advice on how to complement their treatment with the right diet and exercise. In this guide, we’ll break down essential nutrition tips to help you get the most out of your GLP-1 journey. Not only can these practices enhance weight loss, but they’ll also support your overall health and wellness.

How GLP-1s Work

GLP-1 medications, like Mounjaro® (tirzepatide) and Ozempic® (semaglutide), were initially developed to manage type 2 diabetes. But they’ve since proven to be powerful tools for weight loss. These medications suppress appetite, reduce fat absorption, curb cravings, and increase feelings of fullness. They work by mimicking a natural hormone in your body that regulates blood sugar and insulin production.

Studies have shown that adults with obesity or overweight who used weekly semaglutide injections along with a low-calorie diet and behavioral therapy lost an average of 15% of their body weight over 68 weeks. Those on tirzepatide, a newer GLP-1/GIP medication, saw even more dramatic results—losing up to 20% in 36 weeks. These results show just how effective GLP-1s can be, but diet still plays a crucial role in your success.

What to Eat When Taking a GLP-1

There’s no one-size-fits-all diet when it comes to using GLP-1 medications. It’s all about finding a sustainable, balanced way of eating that works for you. To make things easier, Sierra is here to guide you every step of the way. From helping with meal prep to offering grocery list tips, we’re committed to bridging the gap between patient care and achieving real results.

Here are some key things to focus on when planning your meals:

Protein Power:
Protein is a must, especially when using GLP-1 medications. It helps preserve muscle mass and enhances feelings of fullness, which is important since GLP-1s already work to curb your appetite. Great protein sources to include are:

Chicken
Seafood
Eggs
Nuts
Greek yogurt

Fiber for Fullness:
Fiber is another essential part of your diet, especially when you’re on a GLP-1. It keeps you feeling full longer, supports gut health, and helps regulate digestion. Aim for 14 grams of fiber per 1,000 calories, and make sure to add these fiber-rich foods to your meals:

Berries
Lentils
Chia seeds
Quinoa
Green peas
Raspberries
Pears

Complex Carbs, Not the Enemy:
Carbohydrates often get a bad rap, but complex carbs are actually beneficial when trying to stabilize blood sugar and maintain energy. Think of carbs as your fuel, just choose the right ones. Whole grains, fruits, and vegetables provide great sources of complex carbohydrates, while sugary snacks and processed foods should be minimized.

Diets like the Mediterranean and plant-based diets are often recommended for their health benefits. Even if you can’t commit to going fully plant-based, incorporating more vegetables and whole grains into your meals can still provide valuable health benefits.

Avoiding Sugar Spikes

While GLP-1 medications help reduce cravings, blood sugar spikes can still be an issue if your diet isn’t balanced. Blood sugar spikes occur when glucose rapidly builds up in your bloodstream, often after eating sugary or highly processed foods. To avoid this, limit or skip these common culprits:

Soda, sugary drinks, and alcohol
Sweets like cookies, donuts, and candy
Foods with high-fructose corn syrup
Excessively fatty processed foods

Instead, focus on whole, homemade alternatives like fresh-squeezed juices or healthier, homemade snacks. Making your own meals can often be the easiest way to control sugar and other ingredients.

Building Lasting Habits

Making changes to your diet and lifestyle can feel overwhelming, especially if you’re used to different habits. Start small and build gradually. Habit stacking is a great approach—focus on adding one healthy habit at a time. For example, in the first week, you could aim to drink an extra glass of water at each meal. In the second week, you might add an extra serving of vegetables. Slowly but surely, you’ll build up a strong foundation of healthy habits that stick.

Conclusion

Remember, weight loss with GLP-1 medications is a process that takes time and patience. By focusing on proper nutrition and building positive habits, you can support your weight loss journey while also improving your overall health. At Sierra, we’re here to support you every step of the way. If you’re ready to take control of your health and explore how GLP-1s can help, book a free consultation with us today!