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The Best and Worst Foods to Eat When Taking a GLP-1 Medication

Compounded semaglutide is a medication highly effective in helping with weight loss given its appetite suppressant capabilities, leading patients to consume fewer calories. While some people may view semaglutide as an effective weight loss treatment that circumvents diet and exercise, in reality, it is most beneficial when patients also follow a healthy eating pattern. During treatment, it is crucial to create a well-rounded diet plan to ensure the consumption of foods that provide the most nutritional benefits.

What is Semaglutide?

First let’s start by explaining what is Semaglutide and its mechanism of action. Semaglutide belongs to a class of medications known as glucagon-like peptide-1 receptor agonists, or GLP-1 RAs. It mimics the GLP-1 hormone, released in the gut in response to eating. Semaglutide was initially developed for the treatment of type 2 diabetes due to its positive effects on blood sugar control. However, during clinical trials, researchers observed significant weight loss in participants using Semaglutide. This discovery led to further investigations into its potential as a weight loss medication.

The development of Semaglutide for weight loss reflects the ongoing efforts in medical research to find effective and safe solutions to address the global challenge of obesity. It has undergone rigorous testing to ensure its safety and efficacy, resulting in its approval for weight management by healthcare regulatory authorities.

One role of GLP-1 is to prompt the body to produce more insulin, which reduces blood sugar (glucose), but GLP-1 in higher amounts also interacts with the parts of the brain that suppress your appetite and signals you to feel full. When used in conjunction with diet and exercise, it can cause significant weight loss, and a reduced risk of cancer, diabetes and heart disease in people who are obese or overweight.

Even though nothing is “off-limits” when taking GLP-1medications like compounded Semaglutide or Tirzepatide, some foods are better at preventing muscle loss, limiting unwanted side effects and improving overall health outcomes. This class of drugs works by slowing down the emptying of the stomach, causing patients to feel full longer, so it is recommended to keep food portions small, always ensuring they contain a protein, one or two vegetables, and a starch. Everyone’s diet on Semaglutide will be a little different depending on their nutritional needs, side effects they experience etc, but as a general rule of thumb, choose a diet that focuses on nourishing your body with vegetables, fruits, whole grains, legumes, nuts and seeds, low-fat dairy, and ample lean protein.

Balanced meals that include carbohydrates, healthy fats, and protein at every meal can help you meet your weight loss goals while ensuring you get all the nutrients your body needs. Some people may have more of an appetite suppressing effects of the medication than others, leading to eating very little. While these weight loss drugs work by making you eat less overall calories, eating too little can have the opposite effect, like poor nutrition and low energy levels. The goal is to have a balanced diet that ensures appetite and food intake are managed while overall health and wellness are maintained.

Best foods to eat when taking Semaglutide:

Because protein helps you build and keep muscle mass while still dropping pounds, foods that contain protein must be a top focus. The goal should be to minimize muscle loss as much as possible. Losing weight from muscle can wreak havoc on our metabolism and make long term weight maintenance more challenging.

Semaglutide can significantly reduce your appetite, so it is recommended eating the protein first to ensure that enough is consumed at each meal. If you’re not sure how much protein you need, a good goal to aim for is1.2 grams per kilogram of your body weight (2.2lb=1kg ex. if you weigh 190lb 190/2.2= 86.36kg 86.36x1.2= 103.6 grams of protein per day). This ensures that you are getting enough to support your metabolic health.

Top protein foods to eat:

Lean meat: This includes chicken, turkey, and lean cuts of beef.
Fish and seafood: Most types of seafood are good options.
Meatless sources of protein: Consider cottage cheese, eggs, Greek yogurt, edamame and tofu.
Liquid protein shakes or supplements: These can be helpful with getting enough protein and not missing meals, especially if you are on the go.

Aim to include a protein source with every meal and snack you eat to help you get closer to your goals.

Fiber-Rich Foods Help Keep You Regular

Foods rich in fiber are considered complex carbohydrates and include certain foods like fruits, vegetables, and whole grains. They’re a necessary part of the diet for managing weight and improving overall health. Taking in less food and fluids while you're on a GLP-1 can impact regularity, fiber can help prevent constipation and keep everything moving smoothly.

Top fiber foods to include:

Whole grains: Brown rice, quinoa, and whole wheat contain nutrients and fiber.
Vegetables: Broccoli, Brussel sprouts, potatoes, avocados, leafy greens.
Nuts and seeds: Flax seeds, chia seeds, pumpkin seeds, almonds, walnuts.
Beans: Black beans, white beans, and kidney beans all check two boxes — high in protein and fiber.

Healthy snacks:

Yogurt: A low-fat yogurt with more protein that preferably doesn’t have added sugar.
Fruit: Not only can it quench a desire for something sweet, but fruit also contains fiber and can help with hydration. Apples, bananas, pears, and berries are all good options.
Nuts: One-quarter cup of nuts is a great way to satisfy hunger and provides a good balance of unsaturated fat, protein, and fiber.

Healthy Fats:

Healthy fats can play a significant role in a balanced diet, offering benefits for satiety as they slow down the digestion progress. Not only that, but they provide us with heart healthy monounsaturated fats and omega-3s.

Here are some sources of healthy fats to include:

Avocados: Rich in monounsaturated fats and fiber, avocados can enhance the feeling of fullness and provide essential nutrients.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of omega-3 fatty acids.
Olive Oil: A cornerstone of the Mediterranean diet, olive oil is high in monounsaturated fats and antioxidants.
Fatty Fish: Salmon, mackerel, tuna, and sardines are not only good sources of lean protein but also rich in omega-3 fatty acids, which are beneficial for heart and brain health.

Incorporating these sources of healthy fats into your Semaglutide diet plan can help ensure you’re getting a balance of nutrients while working towards your weight loss goals.

Foods to avoid when taking a GLP-1 medication:

There are no “forbidden foods” for people taking GLP-1 medications (Semaglutide, Tirzepatide, but some foods or types of foods may be more likely to cause side effects. The most common side effects of the medication class are nausea, vomiting, diarrhea, constipation, nausea, dry mouth and acid reflux. If a patient is facing issues with nausea during treatment, they should avoid high-fat foods on injection day and the day after because of slowed stomach emptying.

High-Calorie, Low-Nutrient Foods and Drinks: These foods contribute to weight gain without providing much nutrition. Examples include highly processed foods, fast food, baked goods, and alcoholic beverages. This doesn’t mean you can’t ever have them, but you’ll find yourself feeling better if the majority of your diet consists of whole, minimally processed foods. When you do eat these foods, do so mindfully to prevent overeating.
Meats that are higher in saturated fat or are fried: While healthy fats are necessary, excess intake of them can lead to digestive discomfort. Because fat slows down digestion, and these weight loss drugs already causes longer gastric emptying, eating a large amount of fat at one sitting can cause things like nausea and abdominal pain. Fried foods are usually high in fat and not tolerated well. Limit foods like fried items, butter, and high-fat dairy products. Focusing more on plant-based fats and limiting unhealthy saturated fats can also have benefits for your heart health. Fatty cuts of red meat, processed meats, and bacon should be eaten just occasionally
Cheese: Cheese often flies under the radar, but it is high in fat and should be limited
Highly processed foods and sugary drinks: Recommendations for a healthy diet in the general population are the same for those on GLP-1 medication, and that means fried foods like fried chicken or French fries and ultra-processed foods should be avoided.
Pastries, donuts, cookies, and sugary drinks (including soda or any juices): Sugar-sweetened beverages and snacks can significantly increase calorie intake with or without satiating hunger. It’s best to limit them and choose sugar free varieties when available.
Spicy foods: They can exacerbate acid reflux.

There’s no specific “Semaglutide diet” that’s recommended during treatment, but because many people eat fewer calories while using the medications, it’s important that they choose nutritious foods. To keep the weight off for the long term, it can also help to know that these drugs are best used in tandem with healthy eating and exercise. Following a healthy diet– which includes lots of lean protein and vegetables and limits processed foods– is the best way to lose fat, build muscle, and feel good while doing it.

Citations:

Beydoun, D. (2024, February 23). SEMAGLUTIDE diet plan:Tips from a registered dietitian. DSB Nutrition.https://dsbnutrition.com/ozempic-for-weight-loss/

Gillette, H. (2024, April 4). Food list when takingsemaglutide and what to avoid. Healthline.https://www.healthline.com/health/semaglutide-food-list

Gorgojo-Martínez, J. J., Mezquita-Raya, P., Carretero-Gómez,J., Castro, A., Cebrián-Cuenca, A., de Torres-Sánchez, A., García-de-Lucas, M.D., Núñez, J., Obaya, J. C., Soler, M. J., Górriz, J. L., & Rubio-Herrera,M. Á. (2022, December 24). Clinical recommendations to managegastrointestinal adverse events in patients treated with GLP-1 receptoragonists: A multidisciplinary expert consensus. Journal of clinicalmedicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9821052/

How Much Dietary Fiber Should I Eat? U.S. Department of Food and Agriculture (USDA). November14, 2023.

Keegan, S., & Streit, L. (2024, August 9). What toeat when prescribed semaglutide (ozempic or Wegovy) - healthy for life meals:Fresh & Healthy Meal Plan Delivery. Healthy For Life Meals | Fresh& Healthy Meal Plan Delivery.https://www.healthyforlifemeals.com/blog/what-to-eat-when-prescribed-semaglutide

Silver, K., & Zelman, K. M. (2024, July 10). “ozempicdiet”: Foods to eat and avoid on a GLP-1 obesity drug. WebMD. https://www.webmd.com/obesity/features/ozempic-diet-foods

Surampudi, V. (2023, January 12). Semaglutide, also knownas Ozempic, for weight loss - what you need to know. UCLA Health.https://www.uclahealth.org/news/article/semaglutide-weight-loss-what-you-need-know

Upham, B. (2024, January 2). The best and Worst Foods toeat when taking a GLP-1 medication. LoseIt.com.https://www.loseit.com/articles/the-best-and-worst-foods-to-eat-when-taking-a-glp-1-medication/

SOURCES:

Geri Lynn Grossan; registered dietitian nutritionist;certified diabetes educator, Nutrition Moves!, Las Vegas.

Vijaya Surampudi, MD; clinical chief, Division of ClinicalNutrition, UCLA Health; associate director, UCLA weight management clinic.

Bonus information:

Sometimes, the temperature of food can affect nausea. Cold or room temperature meals might be more tolerable than hot meals, as they often have less aroma, which can trigger nausea.

Tips to Manage Nausea

Ginger is a natural remedy that has been shown to reduce nausea. Consider adding ginger supplements or incorporating ginger into your diet.

Tips to relief constipation

Because of slowed digestion, constipation is a common side effect. Below are a few things you can focus on:

Fiber:

Fiber adds bulk to the stool and helps it move through the digestive system more quickly, which can alleviate and prevent constipation. If you don’t eat a high amount of fiber, gradually increasing your intake to 25-30grams per day can be beneficial.

This can be achieved by incorporating a variety of fiber-rich foods such as:

Vegetables: Aim for a variety of colors and types, aiming for at least 2-3 cups per day.
Fruits: Include 2 cups of fruit per day, focusing on whole fruits for added fiber.
Whole Grains: Switch to whole grain options like quinoa, oats, and whole wheat products.
Legumes: Beans, lentils, and peas are excellent sources of fiber and protein.

Water:

Adequate hydration is crucial for preventing constipation. Water helps to soften the stool, making it easier to pass. Drinking 8-10glasses of water daily or half your body weight in ounces is generally recommended, but some people may benefit from even more depending on their climate and physical activity routine.

Semaglutide offers a promising path to weight loss, especially when combined with balanced dietary choices and an active lifestyle. By understanding what to eat, managing side effects, and incorporating consistent lifestyle changes, you can navigate your weight loss journey with absolute confidence.

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