GLP-1 medications such as Wegovy and Mounjaro are highly effective in supporting weight loss and improving metabolic health. However, the way you eat can shape how safe, effective and enjoyable that journey is. Pairing these medications with the right foods helps you maximise their benefits while still feeling energised and staying well. This article explores how to navigate the potential obstacles that taking the medication can have on your diet.

How Might a GLP-1 Affect What You Eat?

GLP-1 medications can change the way your body responds to food, so it’s natural to wonder how your eating habits might need to adjust. Here are some common effects and how they might influence your choices:

• Reduced appetite: These medications slow how quickly food leaves your stomach, helping you feel satisfied longer. This might mean smaller, more frequent meals work better for you.
• Nausea or sensitivity to rich foods: Certain foods may feel heavy or unappealing, particularly when you have recently had a dose increased in the titration period. If so, it can help to stick with simple, more bland options like plain proteins, plain carbs, and steamed vegetables.
• Energy intake: With reduced appetite, it’s important to prioritise essential nutrients, especially protein, healthy fats, and fibre, to maintain your energy and ensure that you’re getting all of the essential nutrients you need.
• Changes in cravings: Some people find their cravings for sugary or fatty foods decrease. Use this as an opportunity to focus on whole, unprocessed options, explore new recipes and build healthful habits around these foods.

Managing Nausea‍

Sometimes, GLP-1 medications can cause side effects like nausea, making rich or complex foods unappealing. This is more likely during your initial titration period, when the dose is being increased and most patients see this resolve completely once they are used to the medication. During times of increased nausea, sticking to plain and bland foods is perfectly fine. Here’s how to make these choices as healthy as possible:

• Protein sources: Try plain chicken, baked fish, eggs, or tofu.
• Plain carbs: Options like plain rice, boiled potatoes, or oats can be easier to eat.
• Mild vegetables: Steamed vegetables or fresh salads with less aroma than cooked foods can be easier to tolerate, and still provide good nutrition.
• Fluids: Stay hydrated with water, soups, or herbal teas.

Even when eating simply, aim for balance by including protein, carbs, and vegetables at each meal.

Managing Low Appetite‍

GLP-1 injections reduce appetite, making it hard to eat large meals, especially if you’re following a fasting guide. If this happens, it’s okay to switch to eating smaller meals more often and, therefore, stop following the fasting guide. Ensuring you get the right nutrition is more important than fasting for long periods.

• Protein: Lean meats, fish, eggs, beans, or lentils help maintain muscle and support your metabolism.
• Vitamins and minerals: Incorporate a variety of colourful vegetables and fruits into your meals.
• Healthy fats: Small portions of nuts, seeds, olive oil, or avocado can be added for balance.

You can adjust your approach based on how you’re feeling, there’s no “one-size-fits-all” when it comes to nutrition and your clinician is here to help tailor the plan around your needs.

Summary‍

Starting with a GLP-1 medication is a positive step toward better health, but it’s natural to face challenges along the way. Whether you’re managing nausea, reduced appetite, or struggling with variation in your diet, it’s important to adapt the plan around what you need at the time.

If you’re unsure about what to eat or how to adjust your plan, reach out to your group mentor or clinician for personalised advice.