GLP-1 receptor agonists (like Ozempic, Wegovy, and others) are becoming a popular and effective tool for managing weight and blood glucose levels. While they reduce appetite, caloric intake by 16- 39 %, hunger, and delay gastric emptying, resulting in slow digestion, pairing these medications with the right nutrition and lifestyle practices can make a big difference in the quality of life and efficacy of the journey.
Let’s walk through the important pointers:
Nutritional management
1. Prioritize protein
It helps preserve lean muscle, promote satiety, reduce cravings, and optimize blood glucose levels. The main focus needs to be on complete protein intake and optimal protein intake timing. Hence, aim for a source of protein at every meal.
Requirement- 1.0-1.2 g/kg bodyweight
Food sources- Eggs, Greek yogurt, legumes, pulses, dals, tofu, chicken, fish.
2. Choose fiber-rich carbs
They improve digestion and help with fullness.
Requirement- 25-35 g fiber per day
Food sources- Whole grains such as oats, brown rice, millet, amaranth, etc, vegetables such as broccoli, carrots, greens, beetroot; leafy vegetables such as spinach, methi, kale; and fruits.
3. Healthy fats
They stimulate the release of GLP-1, support hormone balance, and are crucial for brain health. The emphasis should be on the adequacy of omega-3 FAs and MUFAs that possess anti-inflammatory properties.
Food sources: Avocados, seeds, nuts, and olive oil.
4. Micronutrients
There needs to be attention on meeting the recommended dosage for vitamins A, C, D, and E, calcium, magnesium, and potassium for better outcomes. Supplementation can be helpful here to overcome any micronutrient insufficiencies.
Food sources- Carrots, pumpkin, leafy vegetables, nuts, greens, beans, mushrooms, bananas, paneer, curd, organ meat, and fatty fish.
5. Probiotics
They support the integrity of the gut lining, reduce inflammation, prevent gut issues, and can reduce symptoms like nausea and diarrhea, which are common side effects of GLP-1 medications.
Sources- Curd, yogurt, fermented foods, kimchi, sauerkraut.
6. Prebiotics
Studies suggest that certain probiotic strains and prebiotics like oligofructose can enhance GLP-1 secretion and improve gastrointestinal symptoms associated with GLP-1 medications.
Sources: Chicory root, garlic, onions, leeks, bananas, artichokes, and asparagus.
Sample Meal Plan
There is a need to opt for smaller, nutritious, dense meals.
| Meal | Options |
| Breakfast | – Moong dal chilla with mint chutney and curd- Vegetable upma/poha with a boiled egg- Vegetable oats with peanuts and curd |
| Lunch | – 1–2 millet rotis, low-fat paneer methi, mixed veg sabzi, and salad- Brown rice/oats with rajma and sautéed beans with curd- Quinoa/oats, moong dal khichdi with curd and papaya slices |
| Dinner | – Grilled fish or tandoori chicken with sautéed veggies- Any gourd curry with amaranth roti and cucumber raita- Millet dosa with tomato chutney and moong beans curry |
| Snacks | – Roasted chana or makhana with curd- A handful of almonds/walnuts and mixed seeds with coconut water- Curd with flaxseeds and pomegranate/apple/melons- Boiled egg or a small portion of paneer tikka- Ragi malt in buttermilk and mixed nuts and seeds- Paneer capsicum sautéed- Moong bean salad |
Healthy Tips
Eating mindfully will create a positive impact via avoiding the common side effects:
- Eating at a slow pace: Aim to finish meals in 15 to 20 minutes.
- Encouraging smaller meals: Break your day into 3 nutrient-dense meals and 1 or 2 healthy light snacks.
- Staying hydrated: Drink water, coconut water, and fruit-infused or herbal teas regularly. Avoid canned, aerated, and sugary drinks, as they can increase bloating.
- Avoiding distractions: Try avoiding screening, i.e., phone or TV watching while eating food, as this can lead to overeating.
- Limiting ultra-processed foods: Try to limit or avoid refined packaged foods, as they might be harder to digest and offer zero to little nutritional value.
- Electrolyte Balance: GLP-1 medications can influence fluid and electrolyte balance, potentially leading to dehydration and imbalances in sodium, potassium, and magnesium levels. Maintaining proper hydration and electrolyte intake is crucial to mitigate side effects like nausea, fatigue, and dizziness. Consuming electrolyte-rich beverages or supplements can support this balance, especially during episodes of vomiting or diarrhea.
Managing Common Side Effects
Feeling full too quickly or nausea?
- Stick to light, simple, home-made, bland meals. Khichdi, curd rice, or plain moong dal-rice work well. Add Vitamin C-rich foods like coloured capsicum, lemon, citrus fruits, guava, and kiwi to relieve nausea.
- Avoid fried snacks, heavy cream-based or coconut gravies, and over-spiced foods.
Constipation?
- Include fiber-rich sabzis, fruits like guava or papaya, and check hydration status- drink warm water with lemon.
- Add soaked chia seeds or flaxseeds to your meals.
Low energy or fatigue?
- This could be a sign you’re eating poorly and not meeting daily caloric and macros requirements, along with being dehydrated.
- Consult a dietitian if symptoms persist.
Diarrhoea?
- Include BRAT (Banana, Rice, Apple- Stewed, & Toast) with homemade or WHO-recommended ORS (Oral Rehydration Solution).
- Add rice kanji, buttermilk, coconut water, and curd.
Note: Seek immediate medical attention if you experience excessive vomiting (more than 3 times in 24 hours), diarrhea lasting more than 2 days, signs of dehydration (such as dry mouth, dizziness, reduced urination, and dark-colored urine), or blood in vomit or stools.
HealthifyMe Note
What works for one may not work for another, so give yourself grace and seek support whenever needed.
Final Takeaway
GLP-1 medications are effective tools, but they work best with smart eating habits, which include portion control, balanced meals, and mindful eating.
Frequently Asked Questions (FAQs)
1. What should I eat while on GLP-1?
Focus on high-protein foods (such as dal, paneer, eggs, chicken) to promote satiety and muscle preservation, fiber-rich carbohydrates (like millets, brown rice, and vegetables) to support digestion, and healthy fats (e.g., nuts, ghee in moderation) to aid in GLP-1 secretion. Opt for smaller, balanced meals throughout the day to maintain energy levels.
2. Can I eat regular meals?
Yes, you can. However, it’s important to keep portions moderate and ensure meals are balanced with lean protein, fiber, and healthy fats. Choose home-cooked meals like khichdi, sabzi-roti, or grilled tikkas over deep-fried or oily foods to prevent digestive discomfort.
3. Do I still need to snack?
Snacking isn’t mandatory. If you’re not hungry, it’s perfectly fine to skip snacks. However, if you need a snack, go for light, nutritious options like roasted chana, fruits, or a small portion of nuts and seeds to avoid overeating.
4. I feel full quickly, should I skip meals?
It’s important not to skip meals. Instead, opt for smaller, more frequent meals or snacks throughout the day. Skipping meals can lead to nutrient deficiencies or low energy levels, so it’s better to nourish your body regularly with smaller portions.
