What to eat on a GLP-1

The problem is too little, not too much

GLP-1 drugs slow how fast your stomach empties and quiet hunger signals in the brain. In the big trials, people ate noticeably less without trying.

That helps weight come off. It also makes it easy to under-eat protein, fiber and fluids, which is where most early problems start: fatigue, constipation and muscle loss.

So a GLP-1 diet is less a list of banned foods and more a set of priorities for a smaller appetite.

Four rules that do most of the work

1. Protein first. Start each meal with the protein on your plate. Many clinicians aim for about 25 to 35 grams per meal. Get your own range with the protein calculator.
2. Smaller plates, slower bites. Fullness arrives late on a GLP-1. Stop at the first sign of it, because the next few bites are the ones that cause nausea.
3. Fiber every day. Vegetables, berries, beans, oats and whole grains help with constipation, one of the most common side effects.
4. Drink between meals. Sip water through the day rather than gulping it with food. The water intake calculator gives a daily target.

A sample day at about 1,500 calories

This is an example of structure, not a prescription. Your calorie number depends on your size and activity; the GLP-1 TDEE calculator estimates it.

Total: roughly 100 grams of protein in five small eating occasions, which suits a stomach that fills fast.

Foods that tend to cause trouble

Greasy, fried and very rich foods sit in a slow-emptying stomach longer, and many people find they trigger nausea, sulfur burps or heartburn. Large portions, carbonated drinks and alcohol are the other common culprits.

See the full list in foods to avoid on a GLP-1.

Supplements worth asking about

Eating less food means getting less of everything in it. Ask your doctor or dietitian whether a multivitamin, a fiber supplement or a protein shake makes sense for you, especially if you are eating under about 1,200 calories most days.

If your intake drops very low, that is a reason to talk with your prescriber, not a sign the drug is working better.

A grocery list for a small appetite

When you can only eat a little, every item in the cart should earn its place. Keep these on hand so a protein-first meal takes 5 minutes:

• Ready protein: rotisserie chicken, canned tuna or salmon, hard-boiled eggs, Greek yogurt, cottage cheese, firm tofu
• Easy fiber: frozen vegetables, bagged salad, berries, canned beans and lentils, oats
• Gentle carbs: potatoes, rice, whole-grain bread or wraps
• Fluids that count: broth, milk or soy milk, herbal tea
• Back-ups for bad days: plain crackers, applesauce, a protein shake

On days when nausea is bad, cold or room-temperature foods often go down easier than hot meals with strong smells. Batch-cook protein on the weekend so you're not cooking when you feel queasy.

When to call your doctor

• You can't keep food or fluids down for more than a day
• Severe stomach pain that doesn't go away, with or without vomiting
• Signs of dehydration: dark urine, dizziness, very little urine
• You are eating so little that you feel weak or faint