Balanced Diet - GLP-1 Weight Loss
If you’re taking a GLP-1 medication like Semaglutide or Tirzepatide and wondering what to eat for the best weight loss results, you’re not alone. Many people assume these medications will do all the work, but that’s not true. Your nutrition plays a crucial role in how well these medications work for you. Eating the wrong foods can slow down your progress, while eating the right foods can maximize fat loss, keep your metabolism high, and help prevent side effects.
The Three Key Nutrients You Need
When taking Ozempic or Tirzepatide, it’s important to focus on three key nutrients: protein, fiber, and healthy fats.
Protein - Prevent Muscle Loss and Boost Metabolism: One of the biggest risks when using GLP-1 medications is muscle loss, especially because these medications suppress appetite. Too little protein intake combined with insufficient resistance training leads to muscle breakdown, a slower metabolism, and a weaker body overall. Aim for at least 80–100 grams of protein per day, if you’re working out or trying to build muscle, you’ll need even more. Minimum daily protein intake for women should be no less than 70 grams, and for men 100 grams.
Fiber - Support Digestion and Blood Sugar Levels: Fiber promotes regular bowel movements, improves cardiovascular health, and helps prevent diabetes by stabilizing blood sugar levels. One of the most common side effects of these medications is constipation, and fiber can help prevent this issue. Only 7% of the U.S. population gets enough fiber daily, so most people need to increase their intake. It is recommended to intake between 25–30 grams per day.
Healthy Fats - Keep You Full and Support Hormone Health: Studies show that healthy fats keep you feeling full longer and support hormone health. However, the type of fat you consume matters.
Best sources of healthy fats:
· Avocados
· Olive oil
· Nuts and seeds
· Fatty fish
FatFats to avoid:
· Processed seed oils (canola, soybean, corn oil)
· Fried foods (they can cause nausea and digestive discomfort on GLP-1s)
The #1 Diet Mistake That Slows Weight Loss
Many people believe that extreme calorie restriction is the key to weight loss but eating too little is one of the biggest mistakes you can make on GLP-1 medications. When you don’t eat enough your metabolism slows down, your body holds on to fat and burns muscle instead, and energy levels drop,
Don’t go below 1,200–1,500 calories per day (unless advised otherwise by your doctor).
Base your calorie intake on your height, weight, gender, age, and activity level.
Eat strategically by focusing on protein, fiber, and healthy fats rather than just eating less.
Foods to Avoid on GLP-1 Medications
Some foods can slow down fat loss, increase inflammation, and worsen side effects while on GLP-1s. Avoid these to maximize your results:
Ultra-Processed Junk Foods: These can cause inflammation and blood sugar spikes, making it harder to lose weight.
Examples: Chips, pastries, frozen dinners, sodas, candies, processed lunch meats, and some cheeses.
Fried and Greasy Foods: They slow digestion and can trigger nausea.
Instead, opt for baked, grilled, or air-fried alternatives.
Sugary Drinks and Liquid Calories: These add empty calories without keeping you full.
Avoid: Sodas, fruit juices, sugary coffee drinks.
Better options: Black coffee, tea, sparkling water, or protein smoothies.
If you’re taking GLP-1 medications for weight loss, your diet matters just as much as the medication itself. By focusing on protein, fiber, and healthy fats, avoiding extreme calorie restriction, and cutting out ultra-processed foods, you can maximize fat loss, keep your metabolism high, and minimize side effects.
Start making these changes today and see how much better you feel while achieving your weight loss goals!
Interested in learning more about how GLP-1 Treatment can help you achieve your weight loss goals? Book your FREE Consultation with Salish Shore Wellness 📆 Book Now
