GLP-1s like semaglutide and tirzepatide are a key part of our Medically Supervised Weight Loss Program at Forum Health Las Colinas. These medications help lower blood sugar and reduce appetite by slowing digestion, meaning food stays in your stomach longer. And that’s great when you’re trying to eat less and lose weight.
But these medications can come with a downside if you’re not paying attention. That’s because when you aren’t hungry, you may either forget to eat or eat things that don’t provide the nutrition your body needs to maintain energy, muscle health, and more. A balanced diet can make a big difference in how you feel and help prevent any side effects.
Here are eight tips to help you maintain proper nutrition during your weight loss journey with GLP-1s.
1. Eat Balanced Meals for Lasting Energy When Taking GLP-1s
One of the best things you can do is make sure your meals are balanced. This means including:
- Proteins (like chicken, beans, or eggs)
- Healthy fats (like nuts, olive oil, or avocados)
- Complex carbs (like whole grains, fruits, and vegetables)
Together, these three types of foods help keep your blood sugar steady and give you energy throughout the day. Balanced meals are also easier for digestion, which is important while taking GLP-1s.
2. Protein Intake: A Must for Muscle Health
When you’re eating less because of a reduced appetite, it’s easy to skip protein accidentally. But protein is important for keeping your muscles strong, especially if you’re losing weight. Try to have a little protein with each meal—think of foods like lean meats, tofu, or yogurt. A good protein intake helps maintain muscle and keeps you feeling satisfied for longer.
3. Get Enough Fiber for Digestion
GLP-1s can slow down digestion, which sometimes leads to constipation. Fiber-rich foods help keep everything moving smoothly through your digestive system. Great options include:
- Fruits and vegetables (like apples, carrots, and berries)
- Whole grains (like oatmeal and brown rice)
- Legumes (like beans and lentils)
Fiber also helps you feel full, which can keep you from overeating later.
4. GLP-1s and Water: Hydration is Vital
Hydration is important for everyone, but it’s especially important if you take GLP-1s. Since these medications can change your eating habits, it’s easy to forget to drink enough water. Staying hydrated supports digestion, helps keep your energy up, and even reduces feelings of hunger. A good rule of thumb is to aim for at least 8 cups of water daily, but listen to your body and drink whenever you’re thirsty.
5. Keep an Eye on Vitamins and Minerals
When your appetite is lower, you can miss some vitamins and minerals. Some common nutrients to keep an eye on include:
- Vitamin B12
- Iron
- Calcium
These nutrients are important for your energy, mood, and bone health. If you’re unsure about your levels, ask your provider if you need to check your vitamin and mineral levels or if a supplement might help.
6. Limit Caffeine and Alcohol on GLP-1s
Caffeine and alcohol can interfere with your body’s natural processes, which can impact your weight loss results.
- High levels of caffeine can lead to dehydration, anxiety, and disrupted sleep, which can interfere with your progress. Limit caffeine to one cup a day or opt for caffeine-free options.
- Alcohol is high in empty calories and can also affect how your body processes medications like semaglutide. Reducing alcohol can help you avoid unwanted calories and keep your body functioning at its best.
7. Stick to a Meal Schedule
Even if you’re not as hungry, it’s helpful to eat at regular times to keep your blood sugar stable. Skipping meals can sometimes lead to low blood sugar or make you hungrier later, which can lead to overeating. Aim for three balanced meals a day, or if your appetite is very low, try smaller, more frequent meals to keep a steady energy flow.
8. Personalize Your Nutrition with Professional Guidance
Everyone’s body is slightly different, so there’s no one-size-fits-all plan. Working with your provider or a nutritionist can help you figure out the best meal plan for you. At Forum Health Las Colinas, our providers can help you create a meal plan that fits your needs.
We are Here to Support Your Weight Loss Goals
Nutrition and GLP-1s work hand in hand in your weight loss journey. Eating balanced meals, drinking enough water, and making time for protein and fiber can help you stay healthy while shedding pounds. By limiting caffeine and alcohol, you’ll also support your body’s natural processes, giving yourself the best chance for success. Remember, your Forum Health team is here to support you every step of the way.
Learn more about our Medically Supervised Weight Loss Program here.
