Nutrition

Creating a Personalized Diet Plan While Taking GLP-1 Agonists

Tips for enhanced weight loss and blood sugar control while on GLP-1 medications.

Amanda Walrath, APRN, FNP-BCNovember 13, 2024

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If you're taking a GLP-1 medication, a personalized eating plan can support its effects on appetite, weight, and blood sugar. These medications slow gastric emptying and reduce appetite, which changes what and how much you'll want to eat. Before I started medication, I tried meal-replacement protein shakes and intermittent fasting, and neither got me where I wanted to be on its own. Once I started semaglutide, the biggest change I made was cutting back on pasta, which I'd been overeating, and noticing which foods upset my stomach. Here are practical tips.

1. Focus on high-quality protein

Protein supports fullness and helps preserve muscle. Include some at every meal:

–Poultry (chicken, turkey)

–Fish (salmon, tuna, trout)

–Eggs and egg whites

–Plant-based proteins like beans, lentils, tofu, and tempeh

If your appetite is low, a protein smoothie with fiber (spinach, flax, chia) and a little healthy fat (avocado) is an easy, nutrient-dense option.

2. Add high-fiber foods

–Non-starchy vegetables: leafy greens, cucumbers, peppers, zucchini, cauliflower

–Fiber-rich fruits: berries, apples, pears, citrus

–Whole grains: quinoa, oats, barley, brown rice

–Legumes and lentils, which add both protein and fiber

3. Choose carbohydrates carefully

Favor lower-glycemic options like sweet potatoes, squash, carrots, and legumes. Keep carb portions modest and pair them with protein or fiber.

4. Include healthy fats

Avocados, nuts, seeds, olive oil, and fatty fish like salmon add satisfaction in small portions. Heavy, greasy, or high-saturated-fat meals can worsen bloating and nausea on GLP-1 medications.

5. Eat smaller, more frequent meals

Because digestion slows, large meals can cause discomfort. Smaller meals through the day are easier to tolerate. With a reduced appetite, prioritize nutrient-dense foods.

6. Stay hydrated

Hydration can ease nausea and support digestion. Choose water, herbal tea, and water-rich foods. Limit sugary drinks, and carbonated drinks if they make you feel bloated.

7. Minimize processed foods and added sugar

Refined carbs and sweets can spike blood sugar. Whole, minimally processed foods provide steadier energy.

8. Watch your micronutrients

Eating less can make it harder to get enough calcium, vitamin D, B12, and iron. Leafy greens, fortified foods, eggs, dairy, fish, and legumes help. Ask your provider before starting supplements.

Sample day

–Breakfast: Greek yogurt with berries, chia seeds, and a few nuts

–Lunch: Greens with grilled chicken, avocado, vegetables, olive oil and lemon

–Snack: Apple slices with almond butter, or a small protein smoothie

–Dinner: Salmon with roasted sweet potato and steamed broccoli

–Optional: Cottage cheese or a handful of nuts

Monitor and adjust

1.Keep a food journal to spot foods that cause discomfort.

2.Adjust portions to your appetite; you may need less than before.

3.Consider working with a registered dietitian familiar with GLP-1 medications.

At Nuvo Wellness and Health, I can talk through nutrition alongside your compounded semaglutide or tirzepatide plan.

This article is educational and not medical advice. Talk with your provider before making major dietary changes, especially if you have diabetes.