Meals to Eat and Keep away from on GLP-1s, Based mostly on the Newest Vitamin 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 drugs like GLP-1s have modified the sport with regards to weight and metabolic well being. However alongside lowering urge for food (1), these drugs can change how meals feels in your physique—generally actually. Nausea, diarrhea and/or constipation and even vomiting are generally reported negative effects (2). Which means 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 how one can eat for the lengthy haul, the ideas beneath, all primarily based on a assessment of scientific analysis, are meant 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 cut back your urge for food (1), you might end up consuming fewer energy than earlier than. That makes the standard of the meals you’re consuming additional essential.

Smaller meals may assist handle negative effects like nausea (3). “When your urge for food drops, you wish to make each chunk rely,” says Melissa Jaeger, a dietitian and Head of Vitamin at MyFitnessPal. “Give attention to combining lean protein and fiber into smaller meals unfold all through the day.”

As an alternative of skipping meals fully, intention for smaller plates crammed with:

Fruit and veggies

Complete 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 purpose with GLP-1s, and these drugs have been proven to assist cut back physique fats. However a few of the weight misplaced can also 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 could 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 with regards to 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: Should you can’t eat a lot directly, sipping on a protein smoothie could also be a neater solution to get these grams of protein.

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

GLP-1s are recognized to gradual digestion, which might help you are feeling full longer. However that may additionally result in constipation (3). Meals wealthy in fiber (like oats, chia seeds, lentils, vegatables and fruits) might help regulate your digestion and assist wholesome blood sugar ranges (6).

Simply go gradual and make sure you’re consuming sufficient water. An excessive amount of fiber too quick and never sufficient fluids can result in digestive discomfort. You may need to cope with fuel, bloating, and different gastrointestinal negative 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, could assist assist regularity and cut back the possibility of uncomfortable negative effects.” She recommends logging your meals and your water in MyFitnessPal to see what your consumption appears like right this moment 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 chance of dehydration (3). “Hydration is commonly neglected, but it surely performs an enormous position in how you are feeling on GLP-1s. Assume past simply water. Meals with excessive water content material—particularly vegatables and fruits—additionally assist you 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 house

Monitoring your water consumption in MyFitnessPal

Professional tip: Sip liquids all through the day somewhat than consuming massive quantities directly!

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How MyFitnessPal Can Help Your GLP-1 Journey

5. Dietary Dietary supplements

When consuming fewer energy it’s essential to go for all kinds of nutrient dense meals like fruits, greens, lean proteins, and complete grains to scale back your threat of nutrient deficiencies (3). Monitoring your meals, snacks, and drinks in MyFitnessPal can convey 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 essential. It’s essential to talk to your registered dietitian and physician about your present dietary habits, well being targets, and drugs earlier than beginning a complement (3).

In regards to the Consultants

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

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

Katherine Basbaum, MS, RD, is Meals Knowledge Curator at MyFitnessPal. She acquired her Masters in Vitamin Communication from the Friedman Faculty of Vitamin Science & Coverage at Tufts College and accomplished her Dietetic Internship at UVA Well being, the place she additionally works as a vitamin 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 drugs (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 negative effects have been commonest throughout dose escalation, when your physique remains to be adjusting.

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

Avoid:

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 tougher to tolerate when digestion slows. It might probably generally result in vomiting or discomfort. Consuming small meals and snacks each few hours could assist you 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 might help you keep energized all through the day,” says Hernandez.

Should you’re used to a few sq. meals a day, take into account gradual adjustments at conventional meal occasions 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

Despite the fact that you might 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 may even be tougher to tolerate in case your abdomen is delicate.

“Grabbing a small sweet bar or can of soda could appear straightforward while you’re brief on time and never very hungry, however they don’t provide lasting power. Strive 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 an alternative, select:

Complete 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 fuel and bloating (11). Should you’re already feeling some gastrointestinal negative effects out of your GLP-1 remedy it could be greatest to skip your glowing water in the meanwhile and swap for a nonetheless beverage (12).

“Carbonation could make bloating and nausea worse. Nonetheless drinks, significantly these with out added sugars, are often a safer alternative whereas your intestine adjusts,” says Basbaum. Strive 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 tougher to hearken to your physique’s starvation and fullness cues (13). The Dietary Tips for Individuals advocate that these of authorized consuming age select to not drink or achieve this sparsely (14).

Whereas there are presently no warnings towards consuming alcohol whereas taking GLP-1 medicine, it is best to know that your physique’s response to alcohol could also be completely different whereas on the drug. It's possible you'll really feel stronger results of the alcohol or expertise blood sugar adjustments (15). “And whereas most of your energy ought to ideally come from nutrient-dense meals, if you happen to do select to drink alcohol, achieve this sparsely and ensure to talk along with your doctor about any remedy interactions from meals or drink earlier than beginning a brand new prescription,” says Basbaum.

Contemplate 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 have to drive your self to eat much less. These drugs assist you to really feel full. Give attention to prioritizing nutrient-dense meals. Assume lean proteins, fruits, greens and complete 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. Give attention to high quality, not simply amount.

What if I really feel too nauseous to eat something? Nausea is likely one of the mostly reported negative effects of GLP-1 drugs (12). Whereas it'd appear to be skipping meals will assist, not consuming can really make nausea worse, making a cycle the place signs intensify and make it even tougher to eat (3). To interrupt that cycle, concentrate on staying hydrated and check out small, frequent meals. Limiting fatty or high-fiber meals throughout the first few days of therapy could assist ease signs (3). If nausea persists past just a few days or your day by day life, speak to your healthcare supplier.

Can I nonetheless take pleasure in going out to eat Sure! You would possibly simply have to make just a few changes. Contemplate swapping a deep-fried facet 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 components could differ, the recommendation for consuming a balanced eating regimen and managing your negative effects whereas taking a GLP-1 applies throughout the board,” says Jaeger.

The Backside Line

GLP-1s like Wegovy®, Zepbound®, and Ozempic® might be highly effective instruments for weight reduction and metabolic well being— and may 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 more likely to really feel your greatest all through your weight reduction journey.