Eating well on GLP-1 weight loss medication

Weight loss medications, such as GLP-1s, are growing in popularity in Australia, with more people being prescribed them for weight loss purposes.

But, while research shows using the meds can result in weight loss, they aren’t a magic bullet. Developing healthy habits around nutrition and exercise is essential for long-term health and weight maintenance.

“Taking GLP-1s can provide an opportunity to learn about what good nutrition is, how to maintain it and how to incorporate movement into your daily routine,” says Bupa Dietitian, Riley Kusuma. “But it’s hard to do without support, which is where your GP, a dietitian or an exercise physiologist can all help.”

Find out more about how to eat healthfully when taking GLP-1s and how to develop healthy dietary habits that will last.

GLP-1s are a type of medication developed to help people with type 2 diabetes manage blood sugar levels.

These drugs can also cause weight loss. This is because they slow digestion, which can help people stay fuller for longer, plus they affect the area of the brain that processes feelings of hunger and fullness.2

Over recent years, doctors have prescribed GLP-1s to people who need support managing a healthy weight. Having a healthy weight for your body type can reduce the risk of certain diseases such as type 2 diabetes, cardiovascular disease and some cancers.3

Being overweight or obese also puts you at a greater risk of mental health problems and sleep and fertility issues.3

The use of GLP-1s is not suitable for everyone, and your GP can recommend alternative weight loss treatments.

GLP-1s reduce hunger and appetite, meaning you are likely to eat less and stay fuller for longer.

The reduction in food intake will help support weight loss, but it may be harder to get the recommended essential proteins, vitamins and minerals your body requires.

Without adequate nutrition, our bodies can become deficient in certain nutrients, which can affect our overall health.

“The right nutrition supports muscle growth and maintenance. We need strong muscles to function properly, especially as we age,” says Riley.

“Loss of muscle mass can impact our strength, balance, and simple things like carrying groceries can become difficult.”

“Loss of muscle and bone density can mean we are more likely to fall and injure ourselves and even lead to conditions such as osteoporosis, where bone is breaking down faster than it can be repaired.”

It’s important to prepare and plan for the changes in appetite and reduced food intake that happen when taking GLP-1s, says Riley.

“People taking GLP-1s need to be quite deliberate about what they’re eating to get the right nutrition needed for overall good health.”

“While no foods or food groups are off limits, prioritising more nutrient-dense options will mean that your muscles and bones are getting what they need and your body will be able to function the way you want it to.”

Nutrient-dense foods provide essential fibre, protein, vitamins and minerals. They are also low in saturated and trans fats and salt.

Protein: lean proteins such as poultry, fish, seafood, eggs, tofu, milk and yoghurt support muscle growth and energy levels while providing essential nutrients such as zinc and iron.⁴

Fibre: fibre-rich foods provide your body with essential nutrients and can reduce your risk of bowel cancer, heart disease and type 2 diabetes by supporting a healthy digestive system. Good sources of dietary fibre include fruit, legumes (lentils, red kidney beans, baked beans), vegetables, oats, brown rice, quinoa and nuts and seeds. It’s important to drink plenty of fluids to prevent constipation, which can happen when increasing fibre intake.⁵

Healthy fats: avocado, olive oil, nuts, seeds and fatty fish such as salmon are all examples of healthy fats which can help control cholesterol and blood pressure and reduce inflammation in the body. ⁶

Dairy: milk, cheese and yoghurt provide calcium for healthy bones and teeth. Low-fat versions contain fewer calories, less saturated fat and help support a healthy heart.⁷

The amount you eat when taking GLP-1s will differ from person to person, but we all need to make sure we’re making the best choices where we can, says Riley.

“A balanced meal should have a source of lean protein, wholegrain carbohydrates and lots of vegetables, which is the same for everyone, whether you’re taking GLP-1s or not.”

“What changes with GLP-1s is the amount you can eat, so prioritising proteins and veggies to make sure you’re getting those essential vitamins and minerals is smart.”

The Australian Guide to Healthy Eating can help you choose which foods to include in your diet.

While national guidelines recommend a set number of serves per day for each food group at each life stage, you may need to adjust your intake when taking GLP-1s.

“As many people taking GLP-1s experience reduced appetite, 6 smaller meals throughout the day might be more manageable than 3 main meals and snacks,” says Riley. “It’s about learning what works best for you.”

Because you are eating less food overall when taking GLP-1s, it’s important to choose nutritious options that support good health.

Filling up on foods that are high in saturated and trans fats, sugar and salt is going to increase your risk of health problems and make it harder to get the nutrients your body needs.

Some foods to limit or avoid include:

• Processed or fatty meats, such as sausages and deli meat
• Fried food
• High sugar foods such as cake, biscuits, lollies and chocolate
• Foods with high salt content, such as processed pizza and burgers, or takeaway meals.

One reported side effect of the medication is an aversion to certain foods.

“Some people report aversions to foods like red meat or chicken, which can be challenging when you’re trying to prioritise protein,” says Riley.

“Again, it’s about education and getting some good support about where else protein comes from, so you can still meet your needs. This is where your prescribing doctor or a dietitian can be helpful.”

Knowing what the ideal diet looks like is one thing, attempting to eat it and maintain it long term is another.

Planning and preparation around meals is helpful, says Riley.

“Having a meal plan for the week and only shopping for those meals can help keep you on track. If you’re going to be eating out, it might be helpful to look at the menu online and decide what your best options are ahead of time.”

Long-term results might be hard to maintain on their own.

“The key to long-term success with GLP-1s, even after you stop taking them, is developing healthy habits around food and exercise that are sustainable long term,” says Riley. “Support is essential.”

“The first person will be your prescribing doctor who can recommend ways to adjust when coming off the meds.”

“Other professionals, such as a dietitian and exercise physiologist, can help you develop habits around food and exercise that last.”

“Friends and family are a great support tool as well,” says Riley. “A workout buddy you don’t want to let down or a family approach to eating well will all help.”

Always follow your doctor’s advice and approach to medication, healthy eating and exercise.