Meals to Eat and Keep away from on GLP-1s, Based mostly on the Newest Diet Science

[ad_1] <img width="800" height="555" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/08/foods-to-eat-and-avoid-on-GLP-1s-1024x710.jpg" class="attachment-large size-large wp-post-image" alt="" decoding="async" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/08/foods-to-eat-and-avoid-on-GLP-1s-1024x710.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/foods-to-eat-and-avoid-on-GLP-1s-300x208.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/foods-to-eat-and-avoid-on-GLP-1s-768x533.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/foods-to-eat-and-avoid-on-GLP-1s.jpg 1298w" sizes="(max-width: 800px) 100vw, 800px" /> Weight reduction medicines like GLP-1s have modified the sport on the subject of weight and metabolic well being. However alongside lowering urge for food (1), these medicines can change how meals feels in your physique—generally actually. Nausea, diarrhea and/or constipation and even vomiting are generally reported unwanted effects (2). Meaning what you eat, and the way you eat it, issues greater than ever.

Whether or not you’re contemplating a GLP-1, simply beginning one, or determining eat for the lengthy haul, the information beneath, all primarily based on a overview of scientific analysis, are supposed that can assist you really feel your greatest whereas supporting your well being targets.

What to Eat on GLP-1s

1. Nutrient-dense, small meals

As a result of GLP-1s scale back your urge for food (1), chances are you'll end up consuming fewer energy than earlier than. That makes the standard of the meals you’re consuming further vital.

Smaller meals may assist handle unwanted effects like nausea (3). “When your urge for food drops, you need to make each chew rely,” says Melissa Jaeger, a dietitian and Head of Diet at MyFitnessPal. “Concentrate on combining lean protein and fiber into smaller meals unfold all through the day.”

As a substitute of skipping meals fully, goal for smaller plates crammed with:

Vegetables and fruit

Entire grains

Lean proteins

Smaller, well-balanced meals can nonetheless ship huge well being advantages.

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Important Information to GLP-1 Agonists for Weight Loss

2. Lean protein to protect muscle

Weight reduction could also be your final aim with GLP-1s, and these medicines have been proven to assist scale back physique fats. However among the weight misplaced may come from muscle mass (3). In each the STEP 1 trial and the SURMOUNT-1 trial, individuals misplaced fats mass, however lean mass (muscle mass and something that's not fats) was misplaced, too (4, 5).

“Getting sufficient protein might assist to guard your lean physique mass whereas utilizing a GLP-1. Even when your parts are small, you need them to be nutrient dense—particularly on the subject of protein,” says Denise Hernandez, a dietitian and Meals Knowledge Curator for MyFitnessPal.

To assist protect muscle, prioritize power coaching and high-quality protein sources at every meal (3). Attain for:

Eggs, rooster, and fish

Plain Greek yogurt or diminished fats cottage cheese

Beans, lentils, and tofu

Tip: In case you can’t eat a lot without delay, sipping on a protein smoothie could also be a neater method to get these grams of protein.

3. Excessive-fiber meals for when your intestine slows down

GLP-1s are identified to sluggish digestion, which may also help you're feeling full longer. However that may additionally result in constipation (3). Meals wealthy in fiber (like oats, chia seeds, lentils, vegetables and fruit) may also help regulate your digestion and assist wholesome blood sugar ranges (6).

Simply go sluggish and make certain you’re ingesting sufficient water. An excessive amount of fiber too quick and never sufficient fluids can result in digestive discomfort. You may need to take care of gasoline, bloating, and different gastrointestinal unwanted effects (6).

“When digestion slows, fiber turns into your good friend, however it's important to ease into it,” says Jaeger. “A gradual improve in fiber, together with fluids, might assist assist regularity and scale back the possibility of uncomfortable unwanted effects.” She recommends logging your meals and your water in MyFitnessPal to see what your consumption appears like immediately and establish meals or snacks the place you can also make changes to fulfill your targets.

4. Hydrating meals and fluids

Nausea, diarrhea, and diminished urge for food can all improve the danger of dehydration (3). “Hydration is commonly neglected, but it surely performs an enormous position in how you're feeling on GLP-1s. Assume past simply water. Meals with excessive water content material—particularly vegetables and fruit—additionally show you how to meet your hydration targets,” says Jaeger.

Keep forward of it by:

Incorporating water-rich produce like cucumbers, melon, and grapes into meals and snacks (7)

Investing in a reusable water bottle you possibly can take with you on-the-go or drink at dwelling

Monitoring your water consumption in MyFitnessPal

Professional tip: Sip liquids all through the day slightly than ingesting massive quantities without delay!

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How MyFitnessPal Can Assist Your GLP-1 Journey

5. Dietary Dietary supplements

When consuming fewer energy it’s vital to go for all kinds of nutrient dense meals like fruits, greens, lean proteins, and entire grains to scale back your danger of nutrient deficiencies (3). Monitoring your meals, snacks, and drinks in MyFitnessPal can carry consciousness to your present consumption so you possibly can spot any gaps and add in meals that can assist you hit your targets.

For some vitamins, supplementation could also be obligatory. It’s vital to talk to your registered dietitian and physician about your present dietary habits, well being targets, and medicines earlier than beginning a complement (3).

In regards to the Consultants

Melissa Jaeger RD, LD, is the Head of Diet for MyFitnessPal. Melissa obtained a Bachelor of Arts in Diet (DPD) from the School of Saint Benedict and accomplished her dietetic internship by Iowa State College. In Could 2024 she was acknowledged because the Registered Younger Dietitian of the Yr awarded by the Minnesota Academy of Diet and Dietetics.

Denise Hernandez, RD, is a Meals Knowledge Curator at MyFitnessPal. Denise accomplished her Grasp’s Diploma in Diet from Texas Lady’s College. Her areas of focus embrace grownup and childhood weight administration, ladies’s diet, and continual illness administration

Katherine Basbaum, MS, RD, is Meals Knowledge Curator at MyFitnessPal. She obtained her Masters in Diet Communication from the Friedman College of Diet Science & Coverage at Tufts College and accomplished her Dietetic Internship at UVA Well being, the place she additionally works as a diet counselor for cardiology sufferers.

What to Keep away from on GLP-1s

1. Excessive-fat or greasy meals

Fats slows digestion (8), and so do GLP-1 medicines (3). Combining the 2 could make nausea worse and will set off signs like heartburn or bloating (3). In main trials—together with STEP 1 and SURMOUNT-1—gastrointestinal unwanted effects have been most typical throughout dose escalation, when your physique continues to be adjusting.

“Fatty meals are among the worst offenders for triggering nausea on GLP-1s. Hold issues lighter, particularly throughout these first few days after a dose escalation,” says Denise Hernandez, a registered dietitian and Meals Knowledge Curator with MyFitnessPal.

Keep away from:

Fried meals

Cream-based sauces

Fatty, processed meats like bacon or sausage

Swap in: Grilled or baked proteins. Go for lighter sauces.

2. Large meals

Consuming massive parts could also be more durable to tolerate when digestion slows. It will possibly generally result in vomiting or discomfort. Consuming small meals and snacks each few hours might show you how to really feel higher all through the day (3).

“Larger meals can backfire on a GLP-1. Smaller, extra frequent meals could also be simpler to tolerate and may also help you keep energized all through the day,” says Hernandez.

In case you’re used to 3 sq. meals a day, take into account gradual modifications at conventional meal instances like downsizing your plate and serving your self smaller parts. To make up for any nutrient gaps, you possibly can add one or two small, nutrient-dense snacks when your urge for food permits for it.

3. Sugary, ultra-processed snacks

Although chances are you'll be consuming much less, your physique nonetheless advantages from regular blood sugar ranges (9). Sweet, soda, pastries, and white bread may cause sharp spikes and drops in blood sugar (10). Plus, they could even be more durable to tolerate in case your abdomen is delicate.

“Grabbing a small sweet bar or can of soda could appear straightforward once you’re brief on time and never very hungry, however they don’t supply lasting vitality. Attempt pairing a fiber-rich carbohydrate with a protein to remain fuller longer,” says Katherine Basbaum, a registered dietitian and Meals Knowledge Curator with MyFitnessPal.

As a substitute, select:

Entire fruits over fruit juice

Nut butter paired with fruit or hummus and veggies over cookies and chips

4. Carbonated drinks

Glowing water might sound refreshing, however carbonation can result in gasoline and bloating (11). In case you’re already feeling some gastrointestinal unwanted effects out of your GLP-1 treatment it could be greatest to skip your glowing water in the intervening time and swap for a nonetheless beverage (12).

“Carbonation might make bloating and nausea worse. Nonetheless drinks, notably these with out added sugars, are normally a safer selection whereas your intestine adjusts,” says Basbaum. Attempt infusing nonetheless water with lemon or cucumber slices for a refreshing twist.

5. Alcohol

Alcohol is understood to annoy the abdomen and add empty energy. It could additionally impair judgment round meals, making it more durable to take heed to your physique’s starvation and fullness cues (13). The Dietary Pointers for Individuals suggest that these of authorized ingesting age select to not drink or achieve this sparsely (14).

Whereas there are at the moment no warnings in opposition to ingesting alcohol whereas taking GLP-1 medicine, you need to know that your physique’s response to alcohol could also be totally different whereas on the drug. It's possible you'll really feel stronger results of the alcohol or expertise blood sugar modifications (15). “And whereas most of your energy ought to ideally come from nutrient-dense meals, when you do select to drink alcohol, achieve this sparsely and ensure to talk along with your doctor about any treatment interactions from meals or drink earlier than beginning a brand new prescription,” says Basbaum.

Think about swapping your go-to cocktail for a refreshing mocktail!

Regularly Requested Questions

Ought to I eat much less whereas taking a GLP-1? “You don’t must pressure your self to eat much less. These medicines show you how to to really feel full. Concentrate on prioritizing nutrient-dense meals. Assume lean proteins, fruits, greens and entire grains,” says Jaeger. Log your meals, snacks and water in MyFitnessPal so you possibly can see the vitamins stack up in direction of your day by day targets. Concentrate on high quality, not simply amount.

What if I really feel too nauseous to eat something? Nausea is among the mostly reported unwanted effects of GLP-1 medicines (12). Whereas it'd look like skipping meals will assist, not consuming can really make nausea worse, making a cycle the place signs intensify and make it even more durable to eat (3). To interrupt that cycle, concentrate on staying hydrated and take a look at small, frequent meals. Limiting fatty or high-fiber meals through the first few days of therapy might assist ease signs (3). If nausea persists past a number of days or your day by day life, discuss to your healthcare supplier.

Can I nonetheless get pleasure from going out to eat Sure! You may simply must make a number of changes. Think about swapping a deep-fried aspect for a fruit or vegetable and sharing dishes or asking for a to-go field immediately to assist with portion steadiness.

Are the following pointers the identical for a Semaglutide (like Wegovy®) or a Tirzepatide (like Zepbound®)? “Whereas the substances might differ, the recommendation for consuming a balanced food regimen and managing your unwanted effects whereas taking a GLP-1 applies throughout the board,” says Jaeger.

The Backside Line

GLP-1s like Wegovy®, Zepbound®, and Ozempic® will be highly effective instruments for weight reduction and metabolic well being— and might work at their greatest when paired with considerate consuming habits. By tuning in to your physique, consuming small frequent meals, and selecting nutrient dense meals, you’ll be extra prone to really feel your greatest all through your weight reduction journey.