What to eat when taking GLP-1 medication

When you start GLP-1 medication, you will soon notice that your appetite decreases and you eat less. The importance of good nutrition in this process is crucial for both short-term and, especially, long-term results.

Why nutrition remains crucial during GLP-1 treatment

GLP-1 medication helps your body manage blood sugar better, slows down stomach emptying, and curbs your appetite. However, what and how you eat largely determines how well the GLP-1 medication works.

Nutrition supports the effect of GLP-1

When you choose nutritious, fiber-rich meals, the feeling of fullness lasts longer. This supports the function of GLP-1 and reinforces its effect: you eat less, but still feel satisfied.

Ensure you get the right nutrients

When you eat significantly less as a result of using GLP-1 medication, it is vital that what you do eat contains the nutrients your body needs. Strictly following a balanced diet is therefore essential for your health and also helps you adapt your lifestyle, which is key to achieving sustainable results.

Diet helps keep blood sugar stable

GLP-1 helps keep your blood sugar more stable, especially after meals. This works best if you also choose foods with a low glycemic index, such as whole grains, vegetables, and legumes.

Diet prevents symptoms

Many people suffer from side effects at the beginning, such as nausea or bloating. By eating smaller portions, chewing your food thoroughly, and avoiding highly processed foods, you can often alleviate these symptoms.

What do we mean by a "healthy diet"?

A healthy diet does not mean eating less, but eating better . The most important thing is that your body gets the nutrients it needs to function properly. This also applies when you are eating less due to medication. We have put together some tips for you:

Fiber-rich products

Choose whole grain products (such as whole grain bread, oatmeal, or brown rice), vegetables, fruits, beans, and lentils daily. Fiber aids digestion, provides a feeling of fullness, and keeps your blood sugar stable.

Proteins

Protein is essential for maintaining muscle mass, especially when you are losing weight. Choose options like low-fat cottage cheese, eggs, chicken, tofu, fish, or legumes. Try to include a source of protein with every meal.

Healthy fats

Avocado, nuts, seeds, olive oil, and fatty fish like salmon or mackerel contain the healthy fats your body needs. They help you feel full and support heart health.

Water

Getting enough fluids is an often-overlooked part of a healthy diet. Aim to drink 1.5–2 liters of water a day. GLP-1 can slow down stomach emptying, which can make constipation more likely. Water helps prevent this.

Limit fast-absorbing sugars and processed foods

Sweets, soft drinks, white bread, and ready-made meals cause rapid energy spikes followed by energy crashes and increased hunger. These foods can undermine the effectiveness of your medication. Opt for unprocessed foods and natural products instead.

It’s not a diet, it’s a lifestyle

A common mistake is changing your diet only while taking GLP-1 medication. When the medication is stopped, many return to their old eating habits. But for lasting results, it is important to make a healthy diet a habit. Changing your diet while on medication should not be seen as a temporary weight-loss plan. It is a lifestyle change. Combined with GLP-1 medication, starting and maintaining this lifestyle change is easier.

At Goodweigh, we believe in sustainable change, not in the permanent and endless use of GLP-1 medication. That is why we support you continuously, so that together we can improve your lifestyle and maintain the results you have achieved even after you stop taking the medication.