Taking a GLP-1 Drug? Here’s What You Need to Know About Nutrition

In recent years, GLP-1 weight-loss medications have become one of the most talked-about developments in the fight against obesity and type 2 diabetes. With brand names like Wegovy, Ozempic, Mounjaro, Zepbound and Trulicity, these drugs have evolved from diabetes treatments to powerful tools for weight management. Currently, about 12 percent of American adults have used a GLP-1 drug.

What Are GLP-1 Drugs?

GLP-1 drugs are a class of medications that mimic the hormone glucagon-like peptide 1 (GLP-1). Originally designed to help manage type 2 diabetes, they have since been adapted to promote weight loss by targeting the brain’s appetite centers, regulating blood sugar and reducing cravings. One newer drug, Mounjaro, also activates GIP receptors—another hormone involved in regulating appetite—making it even more effective for some people. Many users report that these drugs help quiet “food noise”—the constant preoccupation with eating.  

On average, people who take GLP-1 medications lose between 10 and 15 percent of body weight over a year. Some users lose as much as 20 percent.

In addition to managing type 2 diabetes and controlling weight, studies also found that these drugs may lower the risk of heart attacks and strokes, reduce alcohol consumption and improve mental health. In fact, some GLP-1s are FDA-approved for people with obesity and related cardiovascular conditions.

Should You Take a GLP-1 Drug?

These drugs aren’t designed for people trying to lose vanity weight. They’re intended for people with either type 2 diabetes, a BMI higher than 27 plus high blood pressure, sleep apnea or high cholesterol, or a BMI higher than 30. Furthermore, people with type 1 diabetes, diabetic retinopathy, pancreatitis, a personal or familial history of thyroid cancer or are pregnant should not take a GLP-1 drug.    

Like many medications, GLP-1 drug can cause side effects. Two common side effects are nausea and upset stomach; both can be alleviated by taking the medication with food and drinking ginger tea. Other typical side effects like headache, fatigue, runny nose, sore throat, changes in vision and injection site reactions may subside over time. Occasionally, GLP-1s cause gall bladder, kidney, pancreas, thyroid and/or stomach issues, which can interfere with your usage of the drug.  

There also are a handful of other considerations. Let’s start with the price – it’s usually hundreds of dollars per month and often not covered by insurance. You’ll probably regain weight once you stop taking the medication, unless you make some significant behavioral changes, including regular strength training. You’ll also need to focus on nutrition.    

The Critical Role of Nutrition

GLP-1 drugs slow the speed at which food moves through your digestive system, helping you feel fuller longer. Two tactics to help prevent stomach discomfort after meals are drinking ginger tea and eating five or six small meals throughout the day, plus healthy snacks. By small, I mean about half of your usual portion size.  

All your food choices should be nutrient dense. This will help maximize the benefits of the medication. In other words, skip empty calories from greasy fried foods, sugary over-processed foods and alcohol. Instead, choose foods rich in protein, fiber and nutrients. You should include protein, a fruit or vegetable, and whole grain with each meal. Examples of foods that should be kept on rotation include eggs, fish, chicken, Greek yogurt, cottage cheese, tofu and beans for protein, as well as oats, berries, whole grains, green leafy vegetables and lentils for fiber.  

Lastly, it’s imperative to stay hydrated. GLP-1 medications are known for suppressing thirst. This is a problem because dehydration contributes to side effects, particularly nausea, fatigue and headaches. Ideally, you should drink between 8 and 10 glasses of fluid each day. Your go-to drinks should include water, herbal teas, broth-based soups, vegetable juices and coconut water. Limit sugary, overly processed and/or caffeinated beverages.  

Work Closely with Your Primary Care Doctor  

You’ll also want to work closely with your primary care physician. They can help assess your individual risk factors, rule out underlying medical causes, and develop a personalized plan that's safe and effective for your situation. Your doctor also will be your biggest advocate, reminding you that losing weight is difficult and the importance of lifestyle factors, particularly nutrition. Lastly, your doctor can help develop a comprehensive, sustainable approach to achieving and maintaining a healthier weight once you decide to stop taking a GLP-1 drug.