Nutrition That Works With GLP-1s
Protein: your “non-negotiable”
Target 25–35g per meal (e.g., 4–6 oz chicken/fish, Greek yogurt + whey, tofu/tempeh).
Why: supports lean mass, satiety, and better body-composition changes while losing weight.
Easy adds: whey/plant protein shake, cottage cheese, eggs, edamame, lentils.
Fiber: gentle ramp-up
Aim 25–35g/day total (soluble + insoluble).
Increase by ~5g every 3–4 days to avoid bloating.
Sources: oats, berries, chia/flax, beans, veggies, psyllium husk.
Tip: 1 tsp psyllium in 8–12 oz water with lunch can smooth digestion.
Hydration & Electrolytes
2–3L fluids/day; more if hot/exercising.
Add an electrolyte packet (sodium/potassium/magnesium) during titration weeks, travel, or workouts.
Smart Carbs & Fats
Prefer high-fiber carbs (fruit, beans, whole grains).
Use healthy fats (olive oil, avocado, nuts) to stabilize energy—but measure portions.
E. Sample “Plate”
½ plate non-starchy veggies
¼ plate lean protein
¼ plate high-fiber carbs + 1–2 tsp healthy fat
A Simple Movement Plan (No Gym Required)
Strength (protects lean mass)
2–3 sessions/week, 25–40 minutes.
Starter circuit (2–3 rounds):
Squats or sit-to-stands × 12
Push-ups (incline/counter) × 10
Hip hinges (RDL with dumbbells) × 12
Rows (bands/dumbbells) × 12
Plank 20–40 sec
Progress by adding a set, reps, or a bit of weight weekly.
Daily Steps & Cardio
Baseline + 1k steps/week until you reach 8–10k consistently.
Optional: Zone 2 cardio (easy pace, 20–30 min, 2–3×/week).
Sleep & Stress: the “force multipliers”
Sleep: 7–9 hours; consistent bedtime/wake time; cool, dark room; caffeine cutoff 8+ hours before bed.
Wind-down: 10–15 minutes of breathwork, light stretching, or a short walk after dinner.
Stress basics: 5-minute box breathing, journaling, or a 10-minute walk between meetings.
Higher stress → more cravings → tougher adherence. Protect sleep first.
Side-Effect Relief Ladder (Talk to Your Clinician)
Nausea:
Smaller meals, eat slowly; bland foods (toast, rice, broth).
Ginger tea/chews, peppermint.
Electrolytes and fluids.
If prescribed: ondansetron as directed.
Constipation:
Fluids + gradual fiber (food first; psyllium if needed).
Magnesium (oxide/citrate) at night if approved.
Osmotic laxative (e.g., PEG 3350) per label or clinician.
Move daily; gentle core/hip stretches.
Heartburn/Reflux:
Smaller portions; avoid late, spicy, high-fat meals.
Elevate head of bed; discuss H2 blocker/PPIs with your provider if persistent.
When to contact your care team urgently: persistent vomiting, signs of dehydration, severe abdominal pain (especially with fever), black/tarry stools, or anything that feels “not normal” for you.
Alcohol, Caffeine, and “Extras”
Alcohol: Limit or avoid during titration; it can worsen nausea and impact glucose. If you drink, alternate water and stay within low-risk limits.
Caffeine: Moderate is fine; avoid energy drinks/sugary coffee beverages that add calories and jitters.
Supplements (optional add-ons):
Protein powder (to hit targets)
Electrolyte mix (low/no sugar)
Omega-3, Vitamin D if deficient (check with your clinician)
A 1-Week “Doable” Starter Plan
Daily:
Protein at each meal (25–35g)
Vegetables at 2+ meals
2–3L fluids; 1 electrolyte packet on active days
8k steps (or +1k over your baseline)
Sleep window set (bed/wake times)
Mon/Wed/Fri: strength circuit (25–35 min)
Tue/Thu/Sat: 20–30 min easy cardio or long walk
Sun: rest + light mobility
Track just 5 things: protein grams, fiber grams, fluids, steps, sleep hours. (The scale can be weekly.)
Travel & Busy-Week Playbook
Pack: protein packets/bars, electrolyte sticks, fiber packets, meds/supplies, small snack (nuts/jerky).
Airport: walk on layovers; water first; choose a protein-forward option (grilled chicken bowl, Greek yogurt + fruit).
Restaurant: protein + veggie + one carb; stop at “politely satisfied.”
Mindset: Growth Over Perfection
Expect plateaus and plan for them (recheck protein, steps, sleep, constipation).
Missed a day? Reset at the next meal, not Monday.
Celebrate “boring wins” done repeatedly.
Mantras:
“Control the controllables.”
“Consistent > perfect.”
“Protein, fiber, steps, sleep.”
FAQs
Q: Do I need to eat less because I’m on a GLP-1?
A: Your appetite will likely decrease—focus on protein first, then veggies and fiber-rich carbs. Listen to fullness cues, but don’t skip nutrition.
Q: Is fasting required?
A: Not required. Some patients like a 12-hour overnight fast (kitchen closed after dinner). If you feel weak/dizzy, eat earlier and discuss with your clinician.
Q: How fast should I lose weight?
A: Safe, sustainable loss is often 0.5–2 lbs/week. Body composition and how you feel matter more than a single weekly scale number.