Starting GLP-1? Here’s what to Eat and do for Healthy and Sustainable Weight Loss
What is GLP-1?
GLP-1 stands for glucagon-like peptide-1; it’s a hormone your body makes to control your hunger and give you feeling of fullness when you eat food.
There are medications available including Ozempic®, Wegovy®, and Rybelsus® that all contain the same compound, semaglutide, just under different brand names. Mounjaro is different; it contains tirzepatide. These GLP-1 mimicking drugs are prescribed to diabetic patients to help control blood sugar by making them feel full on less food. So this was just to make you understand what I mean by GLP-1 when I mention it in the rest of the article.
Why Diet & Exercise Matter while on GLP-1
Weight loss is not fat loss. GLP-1 helps you eat less, but it cannot decide whether you lose fat or muscle. This is where your diet and training play a very important role.
The GLP-1 medications like Ozempic, Wegovy, Mounjaro, Rybelsus, and Zepbound have opened new doors in tackling obesity in people who don’t have control over their food intake. By suppressing appetite and slowing gastric emptying, these medications have helped many of people lose weight.
However, there is a catch.
People who are taking GLP-1 medications are prone to lose loss, nutrition deficiencies, due to poor diet and lack of exercise awareness during their weight loss journey.
Muscle loss can cause lowered metabolism, decreased strength, weight regain, poor body composition, and fatigue. But here’s the good news!
With the right diet and exercises, you can accelerate fat loss and reduce risk of muscle loss.
Now, let’s get to the “how”.
Muscle Loss During GLP-1 Medication
The GLP-1 medications reduce your appetite, so many people end up consuming extremely low calories, lower than their BMR calories, Instead of eating 2200 calories, they may be eating 900 to 1200 calories.
This, coupled with a low-protein diet and a lack of strength training, can cause the body to break down muscle tissue for energy.
This is exactly why nutrition and training take centre stage when you are on GLP-1.
What to Eat while taking GLP-1
1 . Consume More Protein
Protein is one of the most important nutrients to consider when you are on a GLP-1 medication. It prevents muscle loss, aids better recovery, and makes you feel full for longer. Aim for 1.2g to 1.8g of protein per kg of your current weight depending on your current health conditions, tolerance levels and physician’s advice.
Include foods like eggs, chicken, fish paneer, tofu, soya chunks, rajma or chana, whey protein (if required)
2 . Load Up on Fibre-rich Foods
Fibre-rich foods such as vegetables are important to include in your diet during this period because
they supply the body with vitamins, minerals, aid digestion, and help reduce risk of constipation (a commonly faced by people on GLP-1).
Fibre in your meal also keep you feel full for longer, thus helping you eat fewer calories.
Make sure veggies constitute about 30-50% of your plate.
3 . Eat Healthier Carbs
Limiting carbs can lead to fatigue and weakness. Instead, go for healthier options like oats, brown rice, millets, fruits, sweet potatoes, whole wheat, etc.
They provide you with the much-needed energy to fuel your workouts.
4 . Add More Healthy Fats
Foods like almonds, walnuts, peanuts, olive oil, seeds, avocado, etc., contain healthy fats that help with hormone balance and optimal bodily functions.
They also help you feel full for longer.
However, since they are calorie-dense, make sure you stick to the recommended daily allowance.
5 . Drink Plenty of Water
Due to suppressed appetite, many people don’t feel the urge to drink enough water while on these medications. It is highly recommended to drink at least 2.5 to 3.5 litres of water daily (depending on your health condition). If you have a chronic medical condition, it’s always best to discuss changes to your food and water intake with your physician.
Foods To Avoid On The Medication
Due to slowed digestion, it is best to avoid deep fried and heavy meals while on the medication. Also, avoid drinking sugary beverages and alcohol. Limit heavy meals and large portions. Instead, have smaller meals more frequently.
Best Exercises To Do While On The Medication
While many people believe cardio to be the most effective way to lose weight, it is actually strength training that can help you maintain lean muscle and strength when on a weight loss journey.
1 . Strength Training (Most Important)
Strength training not only helps you gain strength but also sends signals to your brain to preserve muscle mass. This is why it is important to do resistance training 3-4 times a week.
Do full-body workouts and focus on progressive overload and compound movements. Some of the best exercises are squat, lunges, dumbbell rows, push-up, bench press, shoulder press, rows, lat pulldown, etc.
2 . Walking (Second Most Important)
Walking is one of the best forms of activity one can do, you can walk anywhere, anytime and offers wide range of health benefits. It improves mood, heart health, regulates blood sugar levels and aids digestion. Aim for 7,000 to 10,000 steps a day, depending on your fitness levels and joint health.
3 . Cardio
Cardiovascular exercises like cycling, swimming, brisk walking, rowing, etc., are extremely important to improve cardio health and endurance. Do at least 60 minutes of moderate-intensity cardio a week, depending on your health condition and physician’s advice.
4 . Mobility Training
Since a lot of people tend to focus on limiting food intake, walking, strength training, and other physical activities, they often neglect joint mobility during their weight loss journey. it is best to perform at least 3 mobility sessions a week to improve flexibility and reduce joint stiffness.
Common Mistakes People Make On The Medication
Too little protein
No strength training
Living on soups and salads only
Cutting off carbs completely
Not drinking enough water
Only relying on medication
Sample Meal Plan On The GLP-1
Breakfast
Multigrain bread + whole eggs sandwich
OR
Paneer bhurji + roti
Lunch
Grilled chicken
Rice
Dal
Mixed veggies salad
OR
Lowfat paneer
Whole wheat roti
Veggies for sabzi
Evening snacks
Makhana
OR
Fruits
Dinner
Fish / soya chunks
Veggies
small serving rice/roti
Supplements To Take While On The Medication
Unless you are extremely malnourished or your physician advises otherwise, it is best to rely on food to get your daily dose of micronutrients. However, if you feel like you are not getting enough protein, you may add whey protein shakes to your diet. People with a vitamin D or B12 deficiency may consider a supplement, depending on the doctor’s advice.
The Takeaway
The GLP-1 medications are extremely effective when it comes to reducing body weight. However, it is extremely important to complement them with a well-rounded diet and regular physical activity.
While the medication helps you control your cravings, your diet will ensure that you support a healthy metabolism and stay nourished. and your training regimen will help you maintain muscle mass and improve strength.
The ultimate goal should be to have a healthier body composition that will keep you healthy in the long run, not just to lose weight.
If you’re taking a GLP-1 medication and aren’t sure what to eat or how to exercise, I’d be happy to help. My one-to-one online coaching includes a personalised, science-based nutrition and training plan to help you maximise fat loss, minimise muscle loss, and build habits you can maintain for life.