Foods to Eat and Avoid on GLP-1s, Based on the Latest Nutrition Science

Weight loss medications like GLP-1s have changed the game when it comes to weight and metabolic health. But alongside reducing appetite (1), these medications can change how food feels in your body—sometimes literally. Nausea, diarrhea and/or constipation and even vomiting are commonly reported side effects (2). That means what you eat, and how you eat […]

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Weight loss medications like GLP-1s have changed the game when it comes to weight and metabolic health. But alongside reducing appetite (1), these medications can change how food feels in your body—sometimes literally. Nausea, diarrhea and/or constipation and even vomiting are commonly reported side effects (2). That means what you eat, and how you eat it, matters more than ever.

Whether you’re considering a GLP-1, just starting one, or figuring out how to eat for the long haul, the tips below, all based on a review of clinical research, are intended to help you feel your best while supporting your health goals.

What to Eat on GLP-1s

1. Nutrient-dense, small meals

Because GLP-1s reduce your appetite (1), you may find yourself eating fewer calories than before. That makes the quality of the food you’re consuming extra important. 

Smaller meals can also help manage side effects like nausea (3). “When your appetite drops, you want to make every bite count,” says Melissa Jaeger, a dietitian and Head of Nutrition at MyFitnessPal. “Focus on combining lean protein and fiber into smaller meals spread throughout the day.”

Instead of skipping meals entirely, aim for smaller plates filled with:

• Fruits and vegetables
• Whole grains
• Lean proteins

Smaller, well-balanced meals can still deliver big health benefits.

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2. Lean protein to preserve muscle

Weight loss may be your ultimate goal with GLP-1s, and these medications have been shown to help reduce body fat. But some of the weight lost may also come from muscle mass (3). In both the STEP 1 trial and the SURMOUNT-1 trial, participants lost fat mass, but lean mass (muscle mass and anything that is not fat) was lost, too (4, 5).

“Getting enough protein may help to protect your lean body mass while using a GLP-1. Even if your portions are small, you want them to be nutrient dense—especially when it comes to protein,” says Denise Hernandez, a dietitian and Food Data Curator for MyFitnessPal.

To help preserve muscle, prioritize strength training and high-quality protein