GLP-1 Nutrition concerns

As more people turn to GLP-1 medications like Ozempic and Semaglutide for weight loss, it’s important to pay attention to nutrition, especially if you're focused on building strength and achieving long-term wellness. Whether you’re new to GLP-1s or have been using them for a while, here are the three main nutrition concerns to be aware of:

1. Inadequate Protein Intake to Maintain Muscle Mass and Strength
When losing weight, some muscle loss is inevitable, but you can minimize this with proper strength training and nutrition. Dr. Tyna Moore, a metabolic health expert, explains that weight loss, especially through interventions like GLP-1s, leads to some fat loss within muscle tissue, this isn't bad. In fact, GLP-1s can help your body regenerate muscle more efficiently. So how much protein do you need? Aim for 1–1.8g of protein per kg of adjusted body weight to preserve muscle mass. This means you’ll want to focus on high-quality protein sources while using GLP-1s, think chicken, beef, Greek yogurt. You can find your adjusted body weight using this calculator.

2. Inadequate Dietary Quality
With GLP-1s, you might eat 15–40% fewer calories than you used to, which can have either great benefits for long-term health or be a major risk for nutritional deficiencies (Quast, 2021). Fewer calories also means every bite needs to count. One of the most common myths is that all calories are created equal. They aren’t. It’s essential to focus on the bioactive properties of food, like anti-inflammatory nutrients in plants and amino acids for muscle repair in protein.What you eat and how much matter.

To make sure you're hitting all the right nutrition targets, use my CPF+ Meal Method. Each meal should contain:

• Carb

• Protein

• Fat

• Fiber

This formula ensures that you’re getting the macronutrients your body needs to function at its best, even with fewer calories. And remember, as Michael Pollan said, "Eat food, not too much, mostly plants." Don’t focus solely on protein, plant-based foods are crucial for fiber, vitamins, and minerals, and with fewer than 5% of American adults meeting the recommended fiber intake, it’s important to prioritize those veggies! While using a GLP-1, taking a fiber supplement can be helpful. Silver Fern’s Ultimate Fiber packs in 15 g per scoop. The daily fiber recommendation for women is 25+ g daily, for men is 35+ g daily. Grab it in my storefront. Other supplements that may be helpful include:

• Methylated multivitamin (Needed or Pure Encapsulations are two good options)

• Motility, from Silver Fern, to help prevent constipation and slow motility which can occur from eating less volume of food

• Magnesium glycinate or citrate, 200-300 mg. Glycinate is ideal if you struggle with stress, anxiety, brain fog or PMS. Citrate is ideal for constipation and slower motility.

• Electrolytes to support energy, hydration and hormones. Re-Lyte is a great option.

• Omega-3s to support brain health, hormones and blood sugar.

What’s the Best Approach for GLP-1 Users?
There isn’t a universal approach that works for everyone. I encourage my clients to time their calorie deficits strategically, for about 12 weeks at a time. Over the course of the entire year, I like to use the approach that about 20% of the year should be in deficit and 80% in maintenance. This helps us prevent slowing our overall metabolic rate, damaging hormones and just getting burnt out! However, in the initial first few months of using a GLP-1, for some of my clients the goal is first consistency and regulation. With quieted food noise, they may for the first time in years feel empowered and in control around food. They also may notice this sense of really being able to identify where emotions and stress were driving their hunger. Because now, they are left to deal with the root of the problem, instead of think about food.

If you're looking for a sustainable plan, a modified ketogenic diet can help you get enough calories from majority fats and proteins, while incorporating plenty of vegetables and fiber to get enough carbs. An example breakdown for a modified ketogenic diet would be: 35% of calories coming from protein, 40% from fat and 25% from carbs.

If you've been on a low-calorie diet without seeing results, building muscle mass could be the key. Think about bodybuilders who bulk up by eating to build muscle, which in turn helps them burn fat. While you don’t need to train and eat exactly like a body builder, being intentional with your training does make a difference. Ensure you are doing progressive overload strength training. We teach this to all our clients!

The idea of “losing the weight first and then gaining muscle” should not be applied to GLP-1s in my opinion. Instead, aim to gain muscle while burning fat. Focus on strength training and regular body composition measurements (including body fat %, muscle mass, total weight) rather than the scale alone. As muscle grows, it helps burn that stubborn abdominal fat, reducing inflammation in the process.

Lastly, keep an eye on potential inflammation from poor gut health, autoimmunity, or insulin resistance. While these issues sound complex, you can tackle them with simple steps: eat whole foods, exercise regularly, and add functional nutrition strategies when needed like curcumin and omega-3s. Learn more about these by working with Kelli 1:1.

Ready to Get Started?
If you're using GLP-1s, nutrition is key to ensuring you stay strong and healthy. Let's make sure you’re fueling your body the right way! 💪

Learn more about how to work with Kelli here.

References:

American Diabetes Association Professional Practice C 8. Obesity and weight management for the prevention and treatment of type 2 diabetes: standards of care in diabetes-2024. Diabetes Care. 2024;47(Supplement_1):S145–S157. 

Christensen S, Robinson K, Thomas S, Williams DR. Dietary intake by patients taking GLP-1 and dual GIP/GLP-1 receptor agonists: A narrative review and discussion of research needs. Obes Pillars. 2024 Jul 25;11:100121. doi: 10.1016/j.obpill.2024.100121. PMID: 39175746; PMCID: PMC11340591.

Quast D.R., Nauck M.A., Schenker N., Menge B.A., Kapitza C., Meier J.J. Macronutrient intake, appetite, food preferences and exocrine pancreas function after treatment with short- and long-acting glucagon-like peptide-1 receptor agonists in type 2 diabetes. Diabetes Obes Metabol. 2021;23(10):2344–2353.