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. 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 great benefits for long-term health (Quast, 2021). However, fewer calories also means every bite needs to count. One of the most common myths I help clients break up with is that all calories are created equal. They aren’t. It’s essential to focus on the bioactive properties of food—what you eat matters more than how much.
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 and micronutrients 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! If you struggle to get enough fiber, consider adding 1 tsp psyllium husk 1-3 times daily.
What’s the Best Approach for GLP-1 Users?
There isn’t a universal approach that works for everyone. The American Diabetes Association recommends low-calorie meal plans (800-1000 calories per day), emphasizing protein-rich foods. However, jumping straight to 800 calories may not be practical for many, especially if you’ve been consuming 2,500+ calories. I always recommend a gradual approach to calorie reduction. If you're looking for a sustainable plan, a modified ketogenic diet can help keep you satisfied by focusing on fats and proteins, while incorporating plenty of vegetables to make meals more enjoyable.
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 burn fat. The idea of “losing the weight first and then gaining muscle” doesn’t apply here. Instead, aim to gain muscle while burning fat. Focus on strength and body measurements 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 follow functional nutrition strategies when needed. Learn more about functional nutrition labs.
Ready to Get Started?
If you're using GLP-1s, nutrition is key to ensuring you stay strong and healthy. Grab my Protein Guide for a quick reference on the best plant and animal-based protein options, along with tips for meeting your daily needs. Let's make sure you’re fueling your body the right way! 💪
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.
