Top Nutrition Tips for Healthy Weight Loss on a GLP-1 Medication
Starting a GLP-1 agonist for weight management can be a game-changer, but maintaining good nutrition is key to achieving sustainable results and feeling your best. Here are some essential tips I recommend to my patients to ensure they’re nourishing their bodies while on this medication:
1. Aim for at Least 100g of Protein Daily
Protein is vital for keeping you full and satisfied, especially when your appetite decreases. It also helps preserve muscle mass during weight loss, which is important for overall health and metabolic rate.
Try to get as much as you can from diet, but, when you are on GLP1 agonists, this can be challenging! It’s completely reasonable to supplement with protein shakes, Premier protein is my personal favorite, it has 30g of protein in their ready made bottles.
2. Incorporate a Minimum of 25g of Fiber Each Day
Fiber helps slow digestion, reducing cravings and hunger pangs. It also supports healthy digestion and regular bowel movements, which can sometimes be affected by weight loss and medication.
Look to increase your intake of greens, grains, fruit, legumes. But, if you can’t quite get there, add a supplement, I love fiber gummies because they’re often just easier to take than the powders. Mirafiber gummies are my current favorite.
3. Stay Hydrated!
GLP-1 medications can sometimes diminish thirst sensation. It’s easy to forget to drink water, but staying well-hydrated is crucial for overall health, digestion, and to help curb unnecessary snacking.
Keep a large bottle of water somewhere in your sightline throughout the day, so that you remember to drink!
4. Consider a Multivitamin
If you’re unsure whether your diet provides all the necessary nutrients or if you’re feeling unusually tired or rundown, a daily multivitamin can help fill in nutritional gaps and support your energy levels.
Remember, if you are really feeling very run down, or notice hair loss, please talk to your doctor!
5. Reduce Processed Foods
Focus on whole, balanced meals that nourish your body instead of empty calories found in many processed foods. Healthy, nutrient-dense choices will keep you feeling good and support your weight loss journey.
My Approach:
I don’t believe in banning foods or severely restricting any one macronutrient. Instead, I work with my patients to create a sustainable, enjoyable eating pattern that promotes long-term weight loss, proper nutrient intake, and the right medication support. Achieving your health goals is about balance, consistency, and making choices that support your well-being.
I designed my weight loss program to give you all of the support you need. You will receive evidence based, comprehensive care, with health evaluations, medications, nutrition and exercise counseling as well as monthly body composition analysis. I will be there to support you on your weight loss journey!