A GLP-1 Diet for Weight Loss: Guidelines, Tips and Recipes

Initially developed as a way to treat diabetes, GLP-1 medications work by mimicking the hormone glucagon-like peptide 1 (GLP-1), which naturally occurs in the body. In addition to helping to control blood sugar, GLP-1 agonists—like Ozempic, Wegovy, Mounjaro, Zepbound, and others—aid weight loss by slowing down digestion, which makes you feel fuller longer. They also affect areas of the brain that control hunger and satiety, essentially quieting food noise and reducing hunger and cravings. Compounded semaglutide and tirzepatide work similarly to these name-brand medications, but they are not regulated by the FDA.

 What is a GLP-1 Diet Meal Plan?

A GLP-1 diet is a way of eating that supports how these medications work in your body, with the goal of helping you lose weight more effectively and comfortably. There’s not one specific GLP-1 diet meal plan, but people taking these medications should consider a few dietary guidelines to improve the effectiveness of the medications and minimize side effects. 

One main feature of a GLP-1 diet plan is that it includes smaller portions than you may be used to eating because GLP-1 slows digestion and reduces hunger. Instead of eating a few large meals, you’ll likely find it easier to have several smaller meals each day. A GLP-1 meal plan helps you consume enough calories and nutrients while lessening feelings of nausea. 

You’ll also want to focus on making calories count since you won’t be eating as much. It’s best to prioritize eating enough lean protein, along with fiber-rich complex carbohydrates and healthy fats. Doing so helps control hunger, supports weight loss, reduces digestive side effects, and keeps your energy steadier.

Although there’s not one specific GLP-1 diet to follow while on Ozempic, Wegovy, Mounjaro or Zepbound, here are some simple GLP-1 diet guidelines to consider when taking these weight loss medications:

• Portions: Because digestion is slower, you’ll only be able to eat small portions at a time. Start with 1/2 to 3/4 cup of food and adjust accordingly. If you eat too much in one sitting, you’re more likely to experience nausea, stomach pain, and other digestive discomfort. Many people prefer to eat several small meals throughout the day rather than a few large ones.
• Protein: Eating enough protein is essential when taking GLP-1s to combat muscle loss and keep you feeling full. Aim for 15-25 grams of protein at every meal and eat protein first so you don’t get too full to eat enough of this important nutrient. Good sources include poultry, fish, lean meats, eggs, tofu, and beans. 
• Carbohydrates: Choose high-fiber carbs like whole grains, legumes, starchy and non-starchy vegetables, and fruit. Aim for 21-25 grams of fiber each day, but avoid eating too much at once to prevent bloating. Fiber helps ease constipation, which is a common side effect of GLP-1s and can be serious.
• Fats: Round out your meals and snacks with healthy fats from olive oil, avocado, nuts, and seeds. If nausea is a problem, you may need to cut back on the amount of fat you eat, since fats digest more slowly and can exacerbate symptoms.
• Fluids: It’s important to drink a lot when on GLP-1s to help with digestion and alleviate constipation. Water is best. Sugar-sweetened, carbonated, and alcoholic beverages should be limited or avoided.
• Limit: Keep added sugars, simple carbs, ultra-processed foods, and alcohol to a minimum. Many people on GLP-1s find this easier to do because the medications reduce cravings for these types of foods and drinks.

Tips for Following a GLP-1 Diet

It can be difficult to get enough nutrients when the quantity of food you eat is limited. To maximize nutrition while taking in fewer calories, follow these tips:

• Plan meals: Create a meal plan that includes lean proteins, whole grains, fruits, vegetables, and healthy fats.
• Include balanced snacks: Have small snacks that include protein, like a handful of nuts, some Greek yogurt or a protein smoothie.
• Mix it up: Vary your food choices to cover all the vitamins and minerals your body needs. When it comes to fruits and vegetables, eat the rainbow.
• Eat smaller meals: If a meal is more than your digestive system can handle, split it into two meals and eat each a few hours apart. Or plan to have several small meals throughout the day instead of a few large ones.
• Make calories count: Since you’re eating less food, it’s important to make every calorie count. Choose foods that contain protein, fiber, and/or vitamins and minerals to support wellness. Skip foods that fill you up but provide little nutritional value.
• Stay hydrated: Drink plenty of water to support digestion and overall health. How much you drink is as important as what you eat.
• Meal prep: If you find yourself not wanting to eat because you feel nauseous or are not very hungry, consider prepping meals in advance. By doing this, you’ll have nutritious foods ready to go even when you’re not in the mood to make them. 

The Best GLP-1 Diet Foods

When you eat, it’s important to make the best GLP-1 food choices and choose ingredients with a high nutrient value. Opt for whole, minimally processed foods that support digestion, keep you feeling full, and minimize side effects. Here are some good GLP-1 diet foods to consider:

• Proteins: Chicken, turkey, lean beef, fish, tofu, beans, and low-fat dairy.
• Carbohydrates: Fiber-rich complex carbs like whole grains (brown rice, quinoa, oatmeal, farro, barley, etc.), legumes, fruits, and starchy and non-starchy vegetables.
• Fats: Avocado, olive oil, nuts, seeds, and fatty fish (like salmon, mackerel, or trout).

Foods to Avoid While Taking GLP-1 Medications

To get the best results on your GLP-1 diet, avoid foods that can interfere with your weight loss progress by spiking blood sugar and worsening side effects, such as:

• Added sugars: Foods and drinks with added sugars can spike your blood sugar, increasing hunger, cravings, and nausea.
• Simple carbs: White bread, pastries, and other refined grains don’t give you long-lasting energy. They spike blood sugar in the same way as added sugars do.
• Fatty foods: Greasy, fried, and fatty foods take longer to digest than other foods and can worsen unwanted side effects.
• Highly processed foods: Many processed foods lack the fiber and nutrients you need, containing nothing but empty calories. They also tend to contain added sugars, simple carbs, too much sodium, and a lot of calories.
• Alcohol: Drinking too much can affect your digestion and may worsen side effects like nausea. The good news? Many people taking GLP-1s find that reducing or eliminating alcohol isn’t hard to do!

Although these breakthrough medicines are helping many people lose weight, they’re not without their drawbacks. GLP-1 side effects may include uncomfortable digestive issues such as nausea, vomiting, stomach pain, indigestion, bloating, diarrhea, and constipation. Muscle loss may also occur due to quick weight loss. These are the most common side effects, but by sticking to a balanced GLP-1 diet meal plan, you’ll be more likely to see results while minimizing side effects. It should be noted that there is also a risk of more serious side effects, so it’s best to talk to a healthcare professional before deciding if these medications are right for you.

How to Minimize GLP-1 Side Effects Through Diet

Some people experience side effects like nausea, vomiting, bloating, stomach upset, indigestion, heartburn, diarrhea, or constipation when on GLP-1 drugs. This happens most often when starting the medication or increasing the dose. Side effects are typically mild or moderate and often subside within a few days or weeks. If they don’t, talk to your doctor. 

These tips can help minimize common digestive side effects of GLP-1s:

• Eat small portions slowly: Stick to small portions and take your time when you eat. Put your fork down between bites.
• Increase fiber gradually: Getting enough fiber helps digestion and reduces constipation. Increase your fiber intake slowly and don’t eat too much fiber at once or you may experience uncomfortable symptoms.
• Avoid high-fat and sugary foods: Many people find that side effects are worse when they eat fatty, greasy, or fried foods. That’s because these foods take longer to digest, which makes an already sluggish digestive process even slower. High-sugar foods can also increase side effects and may also make weight loss harder to achieve.
• Stay hydrated. Drinking enough fluids helps move things along and reduces constipation. It’s best to consume fluids and food at different times so you don’t get so full from what you drink that you can’t eat. 
• Listen to your body: Everyone’s body is different. You may experience different side effects than other people or may find that certain foods make you feel better or worse. Figure out what works best for you and add or eliminate foods as appropriate.

Following a diet that aligns with how these weight loss meds affect your body can make your journey more successful and pleasant. By doing so, you’re more likely to enjoy these GLP-1 diet benefits:

• Better controlled hunger throughout the day
• Steadier blood sugar levels
• Increased energy
• More effective weight loss
• Improved maintenance of muscle mass
• Fewer side effects such as nausea, vomiting, diarrhea, and constipation

In addition to diet, exercise is an important component of weight loss when taking GLP-1s. Being physically active helps you burn more calories while keeping your metabolism and muscles strong. It also helps your digestive system run more smoothly. In addition to cardio exercises, it’s best to do strength training exercises a few days a week to maintain muscle mass.

Here are some GLP-1 recipes to make your weight loss journey more satisfying and nutritious: