If you want to make the most of your GLP-1 journey, you will need to make the right kind of lifestyle and dietary changes along the way. It’s easy to think of these weight loss pills as magic bullets, but the reality is that your body needs support to make these major changes in ways that keep you healthy. And, according to experts, it means that you will look at what prevents your progress and place more emphasis on getting the protein you need.
Featured experts
Chet Mays, Maryland, is a board-certified plastic surgeon in Louisville, Kentucky.
Supports weight loss on GLP-1 with diet
“If you’re using these weight loss pills, it’s all very important to work to stay hydrated, eat protein and gain muscle mass.” “They’re not magic bullets.”
“Nutrition becomes extremely important when using GLP-1 drugs, as these drugs significantly reduce appetite and dramatically reduce food intake that creates some important health challenges,” adds Jennifer Hanway, a certified holistic nutritionist and celebrity wellness expert.
New York dermatologist Julie Lassac, MD, said, “GLP-1 reduces appetite, and low food intake is at risk of protein, vitamins and mineral deficiencies, which directly affects the skin, hair, muscles and energy.” As a result, GLP-1 users will have an increased nutritional deficiency. GLP-1 users often report fatigue, thin hair and muscle loss as negative side effects of weight loss medications.
“Without sufficient carbohydrates, energy levels will be damaged and the body will be challenged to maintain cortisol and thyroid levels as well as balance in the gut motility and microbiota,” explains Andrea Marcellus, fitness expert and CEO. “Benefitable fats play a major role in brain and immune health, reducing inflammation. They also require proteins to repair all the muscles and tissues in the body, transporting hormones and enzymes that support both the metabolism and the immune system.”
Protein Focus
The key to GLP-1 success is protein prioritization. “Protein is especially important because when your body is getting a steep calorie deficit due to energy needs, it’s easier to catabolize your muscles for energy than for fat,” explains Marcellus. “This is why we see significant muscle loss not only in GLP-1S, but also in rapid weight loss programs.” On average, 25-40% of the weight lost to GLP-1 drugs is due to muscles.
“Drugs are not exclusive,” says Dr. Spencer Nadolski, an obesity and lipid expert. “It’s a calorie deficit that can cause lean mass loss, like bariatric surgery or dieting. As long as you’re lifting your weight, you can hold most, if not most, of your muscles and gain muscle while taking the medication.”
And it’s not just muscle loss that protein helps prevent it. Protein helps keep your skin firm and firm while losing weight.
“Beyond muscle preservation, proteins provide the specific amino acids needed for collagen and elastin production, especially glycine, proline and hydroxyproline,” adds Hanway. “Rapid weight loss can damage collagen structures and lead to sagging skin, making it essential to maintain skin integrity and preventing the scary “ozenpic face” phenomenon. ”
But as Marcellus points out, proteins are just part of the complete equation. “If someone eats more protein, but doesn’t add it to their weight training program, the unnecessary calories consumed are stored as fat,” she says. “That’s why strength training is so important.”
Protein is also important if you plan to undergo cosmetic treatment while using GLP-1. “Getting supplemental protein packets a few weeks before surgery is important for the recovery process,” says Dr. Mays. “If we are in a weight loss shot, we will provide patients in our practice with two weeks of young wound care nutrition before cosmetic surgery.”
Are there any good foods to pair with the GLP-1?
Marcellus points out that high protein and ketogenesis diets are not the best choice, as they may not be the best option for your GLP-1 weight loss journey. “These diets are often too low in carbohydrates, which prevents your body from entering the fiber, vitamins and minerals needed for optimal function, energy and balance in the gut,” she says. Instead, she proposes a modified form of Mediterranean diet, highlighting “fresh vegetables, fruits, whole grains, limited dairy products” and more lean protein.
“Protein intake should form the backbone of the GLP-1 diet with over 30 grams of high quality protein per meal, with emphasis on leucine-rich sources such as eggs, dairy products, meat and fish, collagen-rich foods such as bone soup and slow-cooked meat, and leucine-rich sources such as strategic combinations of plant proteinite.
You may also need to create accommodation for your meals to slowly complement the stomach empty. From small meals to eating easy-to-digest foods, there are many ways to get the nutrients you need without putting too much strain on the intestines, such as protein-rich smoothies, bone soups, cooked vegetables, and vegetables made from raw vegetables to reduce the burden on your digestive system.
Foods that can disrupt the journey of GLP-1
Unlike diets that want to cut sugar and fat, foods that you want to reduce or cut off on your GLP-1 journey have more to do with limiting side effects than directly affecting weight loss.
“Fried foods and spicy foods can increase the chances of nausea, reflux, gastro discomfort and diarrhea,” explains Marcellus. “I recommend limiting them to everyone in general, but with GLP-1, especially since delaying the stomach can cause existing problems (or worsen existing ones).
And if you know that certain foods (tomato sauce for me, tomato sauce) are more likely to cause irritation, you’ll want to limit them while taking GLP-1.
“This is especially important because GLP-1 drugs already affect intestinal function and additional stimuli can worsen side effects and impair nutrient absorption,” explains Hanway. “Individual food sensitivity needs to be addressed and foods that destroy beneficial intestinal bacteria essential for optimal GLP-1 function must be kept to a minimum.”
If you have already experienced moderate or serious GI problems while using GLP-1, Hanway recommends prioritizing dietary supplementation with options such as bioavailable nutrients, IV therapy, and switching to soluble fiber sources.
