What to Eat if You’re Taking a GLP-1 Drug

The term GLP-1 is a total buzzword right now, with many people taking medications like GLP-1 agonists or receptor agonists, or looking to increase their GLP-1 naturally. But what is GLP-1, and how can you support your weight loss goals whether or not you decide to take medication?

What is GLP-1

GLP-1 (Glucagon-like peptide-1) is a hormone the body naturally produces to regulate your blood sugar levels. To do this, it stimulates the release of insulin (think of this as the key that unlocks your cells to allow glucose inside) and decreases the release of glucagon, a hormone that increases blood sugar. GLP-1 also slows digestion, helping you feel full for longer and possibly supporting weight loss. 

What are GLP-1 Medications? 

There are currently 10 GLP-1 drugs available in the U.S., most of which are GLP-1 receptor agonists. Originally used to treat type 2 diabetes, these drugs were later found to reduce appetite and support weight loss. Medications like Ozempic and Wegovy work by mimicking natural GLP-1, while others target both GLP-1 and GIP receptors for a combined effect. They primarily slow digestion, boost insulin production, and reduce appetite. Side effects can include muscle loss, digestive issues, nausea, and malnutrition due to decreased appetite.

Early research shows promise although effects often stop once the medication is discontinued. These drugs work best alongside diet and exercise, so if you’re on a GLP-1 medication, it’s smart to support that effort with a complementary diet of high protein and high fiber (we can help with that!). 

Ideal Diet While Using a GLP-1 Drug

While there is limited research available – generally, the “best” foods to eat while using GLP-1 drugs are those that align with your health goals and work with the medication’s effects on your body rather than against them. 

Given that, the ideal diet should always include foods that naturally increase the release of GLP-1 hormone in the body: healthy fats like olive oil, fiber, and protein. Fats, fiber, and protein also regulate blood sugar and support digestion, two key goals for those on GLP-1 drugs

What you eat should align with general health recommendations, but with more of a focus on adequate fiber, protein, micronutrients, and hydration to help limit side effects such as dehydration, nutrient deficiencies (due to lack of calories), and GI distress.

Sometimes smaller meals are needed to adjust for reduced appetite, but micronutrient intake is still incredibly important to avoid nutrient deficiencies.

Ideal Calories and Macros While Using a GLP-1 Drug 

To keep it simple, we’ve broken down the most important guidelines for GLP-1 users or those looking to boost GLP-1 naturally to lose weight. Our Snap guidelines follow these same principles, with 5+g of fiber, 33+g of protein, and 400-550 calories per meal. 

• Fiber: helps reduce common side effect of constipation
  • 21-25 grams/day for women
  • 30-38 grams/day for men

• Protein: helps support lean muscle mass, which GLP-1 drug users often lose at high rates
  • 30+ grams/meal, ideally shooting for 1-1.5g/lb of ideal body weight per day (ex: 125+ grams/day for a person with a goal of being 125 lbs)

• Minimum calories for weight loss goals, to be increased with activity level. Without this guideline, there’s a high risk of undereating and nutrient deficiencies:
  • 1200-1500 calories for women 
  • 1500-1800 calories for men
  • Equates to 400-550 calories per meal
    

• Moderate Fat: 20-30g/meal – need adequate fat for hormone and brain health, as well as to supply micronutrients

Each Snap meal is carefully crafted using ingredients that support GLP-1 focused macros, including:

• Leaner proteins 
• Extra virgin olive oil
• Beans, lentils, and other legumes
• Veggies and fruit 

Taking the Guesswork Out of Your GLP-1 Diet

If the idea of eating more protein, fiber, and healthy fats to support your body naturally sounds great, but also overwhelming, it doesn’t have to be. Snap has a meal plan for that! Our GLP-1 Meal Plan was designed by our in-house RD (that’s me!) to feature a selection of high protein (33g or more), higher fiber meals (5g or more) that will keep you satisfied and support your goals, whether you want to boost your GLP-1 naturally, are on GLP-1 medications and want to support your body, or just want to support your overall muscle and digestive health.