GLP-1 medicines like Ozempic®, Wegovy®, and Zepbound® have opened new doorways for folks struggling to shed some pounds. In case you’ve began one or are exploring your choices, it is best to know these medicines work greatest when mixed with the suitable diet plan, not used as a alternative for one.
With out the suitable diet help, many individuals expertise unwanted effects, low power, or weight regain.
That’s why in Might 2025, 4 of the nation’s main well being organizations launched knowledgeable diet pointers for folks taking GLP-1s. Their objective: assist you to really feel higher, keep on monitor, and keep your outcomes for the long run.
Right here’s why it issues, what the consultants advocate, and easy methods to make it work in your every day life.
How GLP-1s Help 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, gradual digestion, and enhance blood sugar management. Some folks additionally report higher sleep, extra secure power, and diminished irritation.
Thanks to those results, GLP-1s can result in spectacular weight reduction. Medical trials present folks can lose 5 to 18 p.c of their physique weight in simply over a yr. That is rather more than what is often seen with way of life modifications alone.
However leads to on a regular basis life don’t all the time match scientific information. 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 load they misplaced.
These challenges usually are not simply in regards to the treatment. In lots of circumstances, they mirror what’s lacking: diet help.
How Poor Vitamin Undermines Progress on GLP-1s
When your urge for food drops and unwanted effects kick in, it turns into simple to eat too little. Whereas consuming much less is a part of how GLP-1s work, not consuming properly sufficient can intervene together with your progress.
Right here’s how insufficient diet can have an effect on your outcomes:
- Nutrient Deficiencies
Low meals consumption, particularly with nausea or diarrhea, may cause deficiencies in vitamins like iron, calcium, magnesium, and B nutritional vitamins. These vitamins help power, immunity, and metabolism. When they’re missing, you might discover fatigue, thinning hair, brittle nails, or constipation. - Muscle and Bone Loss
Everytime you shed some pounds, 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 may decline, particularly in ladies and older adults. - Dehydration and Electrolyte Imbalance
Nausea, vomiting, and diarrhea enhance the danger 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 take care of balanced consuming, many individuals regain weight. One massive examine discovered that about two-thirds of the load misplaced with GLP-1s was regained inside a yr of stopping the treatment.
These issues are why consultants emphasize that GLP-1s are a instrument, not your complete resolution. Pairing treatment with a customized diet technique helps your well being and helps your outcomes final. So, what does a superb diet plan seem like?
What the Specialists Suggest and Tips on how to Make It Work
To assist folks succeed, 4 nationwide well being organizations—the American School of Way of life Drugs, the American Society for Vitamin, the Weight problems Drugs Affiliation, and The Weight problems Society—launched knowledgeable diet pointers in 2025.
Their suggestions are primarily based on analysis exhibiting that individuals who mix GLP-1 therapy with dietary help lose extra weight, expertise fewer unwanted effects, and usually tend to keep their progress after stopping treatment.
Listed here 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 power when you shed some pounds. It additionally helps preserve you full and happy.
Tips on how to do it:
- Purpose for round 80–120 grams of protein per day. Pair enough protein consumption with power coaching to greatest defend muscle mass.
- Embrace a protein supply at each meal and snack. Eat protein first at every meal to extend the possibilities you’ll get sufficient protein earlier than feeling full.
- Select lean choices like eggs, rooster, fish, dairy, tofu, and beans as an alternative of purple or processed meats. Decisions that provide you with loads of protein in comparatively small portion sizes embrace Greek yogurt, cottage cheese, and egg whites.
- Use protein shakes or bars if wanted (search for low-sugar and not less than 10 grams of protein per serving)
2. Make Each Chunk Depend with Nutrient-Dense Meals
Why it issues: With diminished urge for food, each chew ought to present nutritional vitamins, minerals, and fiber.
Tips on how 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 cut up the rest of your plate between lean proteins and fiber-rich grains.
- Use high-fiber entire grains extra usually than refined grains (like white breads and processed snack meals).
- Assessment your weight loss program with a healthcare supplier to resolve 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 house away from extra nutritious choices that defend you from nutrient deficiencies.
Tips on how 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 rooster, fish, tofu, or nuts.
- Reduce 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 ceaselessly all through the day assist you to meet your diet targets, even with a low urge for food.
Tips on how to do it:
- Goal consuming each 3–4 hours, even when it’s only a snack.
- Attempt simple combos that embrace 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 entire 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 threat for dehydration. Dehydration can worsen constipation, deplete power, and negatively influence kidney and coronary heart well being.
Tips on how 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.
- Attempt ginger tea, broths, or electrolyte drinks in case you’re coping with nausea or vomiting.
6. Construct Cooking Confidence Over Time
Why it issues: Cooking expertise help long-term success by providing you with extra management over what you eat.
Tips on how to do it:
- Begin by cooking yet another meal at dwelling every week.
- Lean on easy instruments like sheet pan dinners or one-pot soups.
- Utilizing meal alternative merchandise, like these which might be a part of the Nutrisystem Meal Plans, may also help you observe a balanced consuming construction when you construct the talents to cook 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 match for some, however may cause issues throughout GLP-1 therapy.
Keto may be very low in carbohydrates. Since GLP-1s decrease blood sugar, this mixture may cause dangerously low ranges. The high-fat focus of keto may enhance nausea and scale back fiber consumption.
Intermittent fasting encourages lengthy durations with out meals. Mixed with diminished urge for food, this could make it exhausting to satisfy your dietary wants and should enhance the danger of blood sugar drops and binge consuming.
As a substitute, deal with balanced meals you’ll be able to persist with persistently. A gentle consuming routine that matches your way of life might 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 Vitamin Plan Helps GLP-1s Work Higher
GLP-1 medicines is usually a highly effective instrument for weight reduction, however diet continues to be the muse for fulfillment. The fitting plan helps scale back unwanted effects, defend your power, and make outcomes final past the treatment 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 diet it must really feel robust, energized, and assured, for good.
References:
- Professional Panel. Dietary priorities to help GLP‑1 remedy for weight problems. Weight problems. Printed Might 30, 2025. doi:10.1002/oby.24336
