GLP-1 medicines like Ozempic®, Wegovy®, and Zepbound® have opened new doorways for folks struggling to reduce weight. When you’ve began one or are exploring your choices, it’s best to know these medicines work finest when mixed with the fitting vitamin plan, not used as a substitute for one.
With out the fitting vitamin assist, many individuals expertise unwanted effects, low power, or weight regain.
That’s why in Could 2025, 4 of the nation’s main well being organizations launched knowledgeable vitamin pointers for folks taking GLP-1s. Their objective: enable you to really feel higher, keep on monitor, and preserve your outcomes for the long run.
Right here’s why it issues, what the consultants suggest, and easy methods to make it work in your each day life.
How GLP-1s Assist Weight Loss and Well being
GLP-1 medicines mimic a hormone your physique naturally produces. By binding to receptors within the intestine, mind, pancreas, and different organs, they assist scale back urge for food, curb cravings, sluggish digestion, and enhance blood sugar management. Some folks additionally report higher sleep, extra steady power, and decreased irritation.
Thanks to those results, GLP-1s can result in spectacular weight reduction. Scientific trials present folks can lose 5 to 18 % of their physique weight in simply over a yr. That is rather more than what is usually seen with life-style modifications alone.
However leads to on a regular basis life don’t all the time match medical knowledge. Greater than half of individuals cease taking GLP-1s inside a yr, usually on account of unwanted effects like nausea, fatigue, and constipation. Others plateau or regain the burden they misplaced.
These challenges usually are not simply concerning the medicine. In lots of instances, they replicate what’s lacking: vitamin assist.
How Poor Diet Undermines Progress on GLP-1s
When your urge for food drops and unwanted effects kick in, it turns into straightforward to eat too little. Whereas consuming much less is a part of how GLP-1s work, not consuming nicely sufficient can intrude along with your progress.
Right here’s how insufficient vitamin can have an effect on your outcomes:
- Nutrient Deficiencies
Low meals consumption, particularly with nausea or diarrhea, could cause deficiencies in vitamins like iron, calcium, magnesium, and B nutritional vitamins. These vitamins assist power, immunity, and metabolism. When they’re missing, you could discover fatigue, thinning hair, brittle nails, or constipation. - Muscle and Bone Loss
Everytime you reduce weight, you’ll lose each fats and muscle. With out sufficient protein, your physique might lose extra muscle than it ought to, which slows metabolism and weakens your physique. Bone density can also decline, particularly in girls and older adults. - Dehydration and Electrolyte Imbalance
Nausea, vomiting, and diarrhea enhance the chance of dehydration. Low fluid consumption can even result in fatigue, constipation, kidney pressure, and irregular heartbeats. - Weight Regain
GLP-1s scale back starvation however don’t train lasting habits. And not using a plan to keep up balanced consuming, many individuals regain weight. One massive examine discovered that about two-thirds of the burden misplaced with GLP-1s was regained inside a yr of stopping the medicine.
These considerations are why consultants emphasize that GLP-1s are a device, not the whole resolution. Pairing medicine with a customized vitamin technique helps your well being and helps your outcomes final. So, what does a superb vitamin plan seem like?
What the Consultants Advocate and Easy methods to Make It Work
To assist folks succeed, 4 nationwide well being organizations—the American School of Way of life Medication, the American Society for Diet, the Weight problems Medication Affiliation, and The Weight problems Society—launched knowledgeable vitamin pointers in 2025.
Their suggestions are based mostly on analysis exhibiting that individuals who mix GLP-1 remedy with dietary assist lose extra weight, expertise fewer unwanted effects, and usually tend to preserve their progress after stopping medicine.
Listed below are the important thing methods, together with easy methods to use them.
1. Prioritize Protein
Why it issues: Protein helps protect muscle mass and bone energy whilst you reduce weight. It additionally helps maintain you full and glad.
Easy methods to do it:
- Purpose for round 80–120 grams of protein per day. Pair enough protein consumption with energy coaching to finest defend muscular tissues.
- Embrace a protein supply at each meal and snack. Eat protein first at every meal to extend the probabilities you’ll get sufficient protein earlier than feeling full.
- Select lean choices like eggs, hen, fish, dairy, tofu, and beans as an alternative of pink or processed meats. Selections that offer you lots of protein in comparatively small portion sizes embody Greek yogurt, cottage cheese, and egg whites.
- Use protein shakes or bars if wanted (search for low-sugar and no less than 10 grams of protein per serving)
2. Make Each Chunk Depend with Nutrient-Dense Meals
Why it issues: With decreased urge for food, each chew ought to present nutritional vitamins, minerals, and fiber.
Easy methods to do it
- Use the plate methodology as a information: Fill half your plate with non-starchy veggies like leafy greens, peppers, or zucchini, then break up the rest of your plate between lean proteins and fiber-rich grains.
- Use high-fiber complete grains extra usually than refined grains (like white breads and processed snack meals).
- Assessment your eating regimen with a healthcare supplier to determine if dietary supplements are wanted.
3. Keep away from Low-Nutrient Meals That Make Aspect Results Worse
Why it issues: Excessive-fat and ultra-processed meals can set off or worsen nausea and digestive signs. Plus, they’re low in nutrient worth, taking area away from extra nutritious choices that defend you from nutrient deficiencies.
Easy methods to do it:
- Keep away from fried meals and processed meats, like bacon, sausage, lunch meat, and quick meals. As a substitute, select baked, roasted, or broiled proteins like hen, fish, tofu, or nuts.
- In the reduction of on sugary drinks and snacks.
- Select light choices, like bananas, oatmeal, or broth, when experiencing nausea.
4. Eat Small, Frequent Meals
Why it issues: Smaller meals eaten often all through the day enable you to meet your vitamin objectives, even with a low urge for food.
Easy methods to do it:
- Goal consuming each 3–4 hours, even when it’s only a snack.
- Strive straightforward combos that embody protein and carbohydrates: a protein shake with fruit, cottage cheese or yogurt, apples and peanut butter, a half sandwich and veggie sticks, canned tuna with complete grain crackers and veggie sticks.
- Use cellphone reminders or meal timers if wanted.
5. Keep Hydrated
Why it issues: Nausea, vomiting, diarrhea, and low starvation cues can enhance your danger for dehydration. Dehydration can worsen constipation, deplete power, and negatively affect kidney and coronary heart well being.
Easy methods to do it:
- Preserve water or natural tea with you all through the day.
- Sip fluids between meals to keep away from feeling overly full at mealtime.
- Strive ginger tea, broths, or electrolyte drinks if you happen to’re coping with nausea or vomiting.
6. Construct Cooking Confidence Over Time
Why it issues: Cooking abilities assist long-term success by supplying you with extra management over what you eat.
Easy methods to do it:
- Begin by cooking another meal at dwelling every week.
- Lean on easy instruments like sheet pan dinners or one-pot soups.
- Utilizing meal substitute merchandise, like these which are a part of the Nutrisystem Meal Plansmay also help you observe a balanced consuming construction whilst you construct the talents to prepare dinner extra by yourself.
What About Keto or Intermittent Fasting?
Some folks pair GLP-1s with diets like keto or intermittent fasting. These approaches may fit for some, however could cause issues throughout GLP-1 remedy.
Keto could be very low in carbohydrates. Since GLP-1s decrease blood sugar, this mix could cause dangerously low ranges. The high-fat focus of keto can also enhance nausea and scale back fiber consumption.
Intermittent fasting encourages lengthy durations with out meals. Mixed with decreased urge for food, this could make it onerous to satisfy your dietary wants and should enhance the chance of blood sugar drops and binge consuming.
As a substitute, deal with balanced meals you’ll be able to follow persistently. A gradual consuming routine that matches your life-style will likely be extra sustainable and supportive of long-term outcomes.
Working with a dietitian or healthcare supplier may also help you personalize your strategy and keep supported all through your journey.
Backside Line: A Sensible Diet Plan Helps GLP-1s Work Higher
GLP-1 medicines could be a highly effective device for weight reduction, however vitamin continues to be the inspiration for fulfillment. The appropriate plan helps scale back unwanted effects, defend your power, and make outcomes final past the medicine itself.
Nutrisystem’s excessive protein strategy to weight reduction, that includes portion-controlled meals, can present comfort that can assist you get began constructing wholesome habits.
Bear in mind, wholesome weight reduction isn’t just about consuming much less. It’s about giving your physique the vitamin it must really feel robust, energized, and assured, for good.
References:
- Skilled Panel. Dietary priorities to assist GLP‑1 remedy for weight problems. Weight problems. Printed Could 30, 2025. doi:10.1002/oby.24336
