What Foods to Prioritize When You're Taking GLP-1 Medications for Weight Loss
May 23, 2024
Have you heard of “GLP1 meds”? Their popularity is on the rise with 1 in every 8 adults in America currently taking or having taken a GLP-1 medication - and those numbers are only increasing. So, even if you haven’t tried them yet yourself, there’s a good chance you know someone who has. It’s hard to ignore the weight loss success stories that have resulted from these medications. The most notable effects of these medications are that they help balance blood sugar and contribute to appetite control - two common issues that have long been notorious for making losing weight a difficult challenge. But what do the medications do and how do they actually work? Let’s explore more.
What are GLP-1 agonists for weight loss?
GLP-1 actually is the abbreviation for a naturally occurring hormone known as glucagon-like peptide-1. It is naturally occurring in the body and released from cells in our intestines every time we eat food. GLP-1 agonist medications such as semaglutide and tirzepatide mimic the action of that hormone. By doing so, they can help manage blood sugar levels by stimulating the release of insulin, reducing the secretion of glucagon and slowing the process of digestion. In layman’s terms, you’re going to feel fuller for a longer period of time. For those wanting to lose weight (1 in every 2 American adults), this is great news! What could possibly be bad about feeling fuller between meals? Well, one unintended consequence is that when you eat less it can become more difficult to get all of the necessary nutrients our bodies need to properly function from food alone. This makes it incredibly important for individuals taking GLP-1 medications to make their food choices count, electing for options that have optimal nutritional value. Knowing why we need certain nutrients and how our bodies use them can help us understand the importance of making sure we meet recommended daily nutritional goals.
Why is protein important for a medical weight loss diet plan?
Protein is an important nutrient as it participates in almost every process of our cells. When we eat protein, our bodies break it down into amino acids. These amino acids are essential for building body tissues and bones, metabolic reactions, and immunity responses. Other functions of the macronutrient protein include providing a source of energy, assisting in cellular repair, and forming blood cells. With a tie to so many critical processes in our bodies, consuming enough of this food group should be a top priority for those wanting to lose weight - for the reasons listed above and because protein also protects lean muscle mass during weight loss. Fortunately, when it comes to protein, there are a plethora of ways to find and get it.
- Lean meats are a great source of dense protein that include beef, chicken, pork, venison, turkey and lamb. Fish and seafood are also healthy choices for protein as well. To minimize calories, look for leaner cuts of meat and limit red meat to just a couple times a week.
- Dairy sources include hard cheeses, cottage cheese and greek yogurt. Milk can also be an adequate source of protein for those who consume this dairy.
- Protein shakes and bars are a great option for those taking GLP-1s who are having trouble getting enough food and protein each day. These protein-dense drinks and bars pack a lot of protein in a small few bites or sips.
The Metabolic Web Store offers a huge variety of protein drinks, bars, and shakes - over 40 different flavors to choose from! These quick and convenient drinks, bars, soups, puddings, and shakes ensure you’re still meeting your nutritional needs without feeling like you have to eat to the point of being sick. Designed for convenience, all MRC protein products are individually packaged - making them perfect for travel or safekeeping in a car, desk, or anyplace that you might need a boost of nutrition when you’re not in front of the fridge. Protein drink concentrates and powders mix effortlessly into a water bottle or shaker bottle with as little as 6 ounces of hot or cold water. Our Ready-to-Drink Protein supplements are the ultimate in convenience and speed. They come in chocolate and vanilla flavor and require the same amount of effort as a juice box - simply pop the straw in and go! Or add them to your coffee with some ice and you’ve got a delicious, protein packed skinny iced latte. For those looking for the maximum amount of protein in one place, look no further than our Very High Protein shakes. These shakes boast 35g of protein per serving! Protein bars and wafers are all the rage right now for individuals following GLP-1 programs because of the balance they provide between a small amount of food with a big amount of nutrition. And you can find plenty of options to choose from in the Metabolic Web Store. From crunchy wafers to chewy crispy rice bars, MRC has a flavor to suit you.
What other nutrients should I prioritize on a medical weight loss plan?
Fruits and vegetables are an important source of healthy carbohydrates. The role of carbs in the body include providing energy for working muscles and fuel for the central nervous system. Fruit offers excellent nutrients but if your goal is weight-loss, some varieties are better choices than others. For example, blueberries and strawberries are lower in sugar compared to other fruits. Vegetables like broccoli, cauliflower and Brussels sprouts are not only low in calories but also high in fiber. This can potentially help in the release of natural GLP-1 and regulating blood sugar levels. Fruits and vegetables also provide an additional source of hydration with many fruits having an average water content of 70-90%. Despite all of this goodness, it can be difficult to get all of the nutrition that fruits and vegetables have to provide when you’re simply not feeling hungry. If it’s a challenge to eat the servings you need, then start addin ga scopp of Super Fruit and Vegetable Drink Powder to your daily routine. This superfood blend has all natural ingredients and is free from artificial sweeteners and preservatives. It mixes easily with cold water and is packed with over fifty fruits and veggies per scoop!
Dietary fiber is a type of carbohydrate that the body can't break down and absorb, and there are 2 types of fiber found in food: soluble and insoluble. Soluble fiber dissolves in water and forms a gel during digestion, which can slow the digestive process. It also promotes fermentation which creates healthy bacteria in the gut. Soluble fiber can help regulate blood sugar and cholesterol levels by slowing down their absorption into the blood. Foods that are high in soluble fiber include green beans, zucchini, eggplant, blueberries, strawberries and raspberries. Insoluble fiber does not dissolve in water and adds bulk to the stool, which can help prevent constipation by promoting regular bowel movements. Foods with this type of fiber include nuts, beans and potatoes. There are no strict dietary recommendations for how much soluble vs. insoluble fiber you need per day. Rather, focus on getting enough fiber in general vs. stressing over “how much of each type” unless you’ve been given specific fiber intake guidelines from your primary healthcare provider. Fiber content and other nutritional information for total servings is easily available on all food labels. When it comes to dietary fiber, it is recommended that women under the age of 50 consume 25 grams daily and women over 50 should consume 21 grams daily. For men, those under 50 should consume 38 grams daily and those over 50 should consume 30 grams daily. To keep your digestive system moving smoothly, be sure that you are getting enough fiber each day. For times when it’s tough to get enough while taking prescription weight loss medications like semaglutide or tirzepatide, consider adding a fiber supplement to your daily routine like MRC’s Fulfill Mixed Fruit Fiber drink. It supports healthy digestion with 5 grams of fiber and only 10 calories per serving. Did we mention it also contains no fat and only 1g net carbs per serving? Like all MRC protein products, this fiber drink is available in individual packets, making them a breeze to travel with and mix into hot or cold water. To get maximum nutrition with minimum caloric and food intake, many individuals will combine fiber + Super Fruit & Vegetable drink mix + a fruit-flavored powdered protein drink, as these flavors all compliment one another.
What foods should I avoid or minimize?
While it’s important to know what foods are healthy choices for people using GLP1 medications, it’s just as helpful to know which foods should be consumed in moderation. Fatty cuts of red meat, processed meats, and bacon are higher in saturated fats and should be eaten only occasionally (this is generally true for individuals taking GLP-1 medications and those who are not). Cheese can be tricky, as it’s a source of protein, but it is high in fat; therefore, it should be limited. Fattier fishes that are high in omegas should be monitored to see how they interact with your digestive system. Some individuals do just fine while others find they need to cut back on these particular types of fishes. Do what feels right for your body and go by the recommendations that your healthcare provider sets for you. This should go without saying, but we’ll say it anyway: highly processed foods along with sugary snacks or drinks should be avoided. These foods are known for interfering with blood sugar levels, and this is true whether you are taking a GLP-1 medication or not. Prioritize whole foods over highly processed ones.
Hopefully you’re beginning to feel a little more confident about “what foods should I eat while taking GLP-1 medications.” When you’re not feeling as hungry and not taking in as many calories, it’s important to make every calorie count. Individual nutrition needs will vary, and these suggestions are not meant to replace dietary guidelines set forth by a healthcare professional. Rather, they are meant to be a guide or a starting point. When you take in more calories than you burn, your body stores the extra energy it doesn't need as fat. To lose weight, you have to create a calorie deficit which means you need to take in fewer calories than you burn each day. GLP-1 agonists help slow the process of gastric emptying so you feel fuller longer and consume less calories. Ready to get started on a GLP-1 injectable weight loss program? Contact a Metabolic Research Center office near you to learn more about how to get started and make the most of your weight loss journey.
*The information provided within this article is not to replace a relationship with your Medical Professional. It is not the intention of Metabolic Research Center or the Metabolic Web Store to provide medical advice but rather to provide you with information to better understand your health. Seek the advice of a trained health professional for medical advice, diagnosis or treatment.