What to Eat While on a GLP-1: A Dietitian's Guide to Protein, Side Effects, and Healthy Weight Loss

GLP-1 medications have become an increasingly common part of weight management and diabetes care. Whether these medications are right for you is a decision to make with your healthcare provider.

But if you're taking one, there's another important question to consider: How do you make sure you're still eating well when you're eating much less?

GLP-1 medications can significantly reduce appetite and slow digestion. While eating less may contribute to weight loss, eating too little—or not getting enough of the right foods—can make it harder to meet your needs for protein, vitamins, minerals, fiber and other essential nutrients.

And weight loss isn't just about the number on the scale. Preserving muscle, supporting overall health and developing eating habits you can maintain long term matter, too.

At Seattle Sutton's Healthy Eating, our focus has always been on the food—not medications, supplements or quick fixes. For more than 40 years, our registered dietitians have designed balanced, portion-controlled meals to support healthy weight management and better health.

That philosophy doesn't change if you're taking a GLP-1. In fact, diet quality is even more important when taking a GLP-1 medication.

If you and your healthcare provider have decided a GLP-1 medication is appropriate for you, good nutrition can help support your health during treatment and help you build healthy habits that last.

What Should You Eat on a GLP-1?

There isn't one specific "GLP-1 diet." Your nutrition needs depend on your age, body size, activity level, health conditions, medications and individual goals.

But when you're eating less, making every bite count becomes especially important.

Focus on:

• Protein-rich foods to help preserve muscle during weight loss.
• Fruits, vegetables, whole grains and other fiber-rich foods to support digestive health and provide important vitamins and minerals.
• Nutrient-dense foods that deliver more nutrition in the amount you're able to eat.
• Adequate fluids throughout the day.
• Smaller, balanced meals if large meals cause uncomfortable fullness or nausea.
• A variety of foods rather than relying primarily on shakes, bars or supplements.

The goal shouldn't simply be to eat as little as possible. It's to get the nutrition your body needs from the amount you're able to eat.