GLP-1 medicines like Ozempic®, Wegovy®, and Zepbound® have opened new doorways for individuals struggling to drop extra pounds. Should you’ve began one or are exploring your choices, you must know these medicines work finest when mixed with the best vitamin plan, not used as a alternative for one.
With out the best vitamin assist, many individuals expertise unwanted effects, low vitality, or weight regain.
That’s why in Could 2025, 4 of the nation’s main well being organizations launched professional vitamin pointers for individuals taking GLP-1s. Their aim: show you how to really feel higher, keep on observe, and preserve your outcomes for the long run.
Right here’s why it issues, what the consultants suggest, and easy methods to make it work in your every day life.
How GLP-1s Assist Weight Loss and Well being
GLP-1 medicines mimic a hormone your physique naturally produces. By binding to receptors within the intestine, mind, pancreas, and different organs, they assist scale back urge for food, curb cravings, gradual digestion, and enhance blood sugar management. Some individuals additionally report higher sleep, extra secure vitality, and lowered irritation.
Thanks to those results, GLP-1s can result in spectacular weight reduction. Scientific trials present individuals can lose 5 to 18 % of their physique weight in simply over a yr. That is far more than what is often seen with way of life modifications alone.
However leads to on a regular basis life don’t at all times match medical knowledge. Greater than half of individuals cease taking GLP-1s inside a yr, typically as a result of unwanted effects like nausea, fatigue, and constipation. Others plateau or regain the load they misplaced.
These challenges will not be simply in regards to the remedy. In lots of circumstances, they mirror what’s lacking: vitamin assist.
How Poor Diet Undermines Progress on GLP-1s
When your urge for food drops and unwanted effects kick in, it turns into straightforward to eat too little. Whereas consuming much less is a part of how GLP-1s work, not consuming effectively sufficient can intervene along with your progress.
Right here’s how insufficient vitamin can have an effect on your outcomes:
- Nutrient Deficiencies
Low meals consumption, particularly with nausea or diarrhea, may cause deficiencies in vitamins like iron, calcium, magnesium, and B nutritional vitamins. These vitamins assist vitality, immunity, and metabolism. When they’re missing, you might discover fatigue, thinning hair, brittle nails, or constipation. - Muscle and Bone Loss
Everytime you drop extra pounds, you’ll lose each fats and muscle. With out sufficient protein, your physique might lose extra muscle than it ought to, which slows metabolism and weakens your physique. Bone density may additionally decline, particularly in girls and older adults. - Dehydration and Electrolyte Imbalance
Nausea, vomiting, and diarrhea enhance the chance of dehydration. Low fluid consumption may also result in fatigue, constipation, kidney pressure, and irregular heartbeats. - Weight Regain
GLP-1s scale back starvation however don’t train lasting habits. With no plan to keep up balanced consuming, many individuals regain weight. One massive examine discovered that about two-thirds of the load misplaced with GLP-1s was regained inside a yr of stopping the remedy.
These considerations are why consultants emphasize that GLP-1s are a software, not the complete answer. Pairing remedy with a customized vitamin technique helps your well being and helps your outcomes final. So, what does an excellent vitamin plan seem like?
What the Specialists Advocate and Learn how to Make It Work
To assist individuals succeed, 4 nationwide well being organizations—the American Faculty of Life-style Medication, the American Society for Diet, the Weight problems Medication Affiliation, and The Weight problems Society—launched professional vitamin pointers in 2025.
Their suggestions are primarily based on analysis displaying that individuals who mix GLP-1 therapy with dietary assist lose extra weight, expertise fewer unwanted effects, and usually tend to preserve their progress after stopping remedy.
Listed here are the important thing methods, together with easy methods to use them.
1. Prioritize Protein
Why it issues: Protein helps protect muscle mass and bone energy when you drop extra pounds. It additionally helps hold you full and happy.
Learn how to do it:
- Purpose for round 80–120 grams of protein per day. Pair sufficient protein consumption with energy coaching to finest shield muscle tissues.
- Embrace a protein supply at each meal and snack. Eat protein first at every meal to extend the possibilities you’ll get sufficient protein earlier than feeling full.
- Select lean choices like eggs, hen, fish, dairy, tofu, and beans as an alternative of pink or processed meats. Selections that provide you with lots of protein in comparatively small portion sizes embody Greek yogurt, cottage cheese, and egg whites.
- Use protein shakes or bars if wanted (search for low-sugar and at the least 10 grams of protein per serving)
2. Make Each Chew Depend with Nutrient-Dense Meals
Why it issues: With lowered urge for food, each chunk ought to present nutritional vitamins, minerals, and fiber.
Learn how to do it
- Use the plate methodology as a information: Fill half your plate with non-starchy veggies like leafy greens, peppers, or zucchini, then cut up the rest of your plate between lean proteins and fiber-rich grains.
- Use high-fiber complete grains extra typically than refined grains (like white breads and processed snack meals).
- Overview your food regimen with a healthcare supplier to resolve if dietary supplements are wanted.
3. Keep away from Low-Nutrient Meals That Make Aspect Results Worse
Why it issues: Excessive-fat and ultra-processed meals can set off or worsen nausea and digestive signs. Plus, they’re low in nutrient worth, taking area away from extra nutritious choices that shield you from nutrient deficiencies.
Learn how to do it:
- Keep away from fried meals and processed meats, like bacon, sausage, lunch meat, and quick meals. As a substitute, select baked, roasted, or broiled proteins like hen, fish, tofu, or nuts.
- Reduce on sugary drinks and snacks.
- Select mild choices, like bananas, oatmeal, or broth, when experiencing nausea.
4. Eat Small, Frequent Meals
Why it issues: Smaller meals eaten ceaselessly all through the day show you how to meet your vitamin targets, even with a low urge for food.
Learn how to do it:
- Goal consuming each 3–4 hours, even when it’s only a snack.
- Attempt straightforward combos that embody protein and carbohydrates: a protein shake with fruit, cottage cheese or yogurt, apples and peanut butter, a half sandwich and veggie sticks, canned tuna with complete grain crackers and veggie sticks.
- Use cellphone reminders or meal timers if wanted.
5. Keep Hydrated
Why it issues: Nausea, vomiting, diarrhea, and low starvation cues can enhance your danger for dehydration. Dehydration can worsen constipation, deplete vitality, and negatively affect kidney and coronary heart well being.
Learn how to do it:
- Hold water or natural tea with you all through the day.
- Sip fluids between meals to keep away from feeling overly full at mealtime.
- Attempt ginger tea, broths, or electrolyte drinks if you happen to’re coping with nausea or vomiting.
6. Construct Cooking Confidence Over Time
Why it issues: Cooking abilities assist long-term success by providing you with extra management over what you eat.
Learn how to do it:
- Begin by cooking yet one more meal at dwelling every week.
- Lean on easy instruments like sheet pan dinners or one-pot soups.
- Utilizing meal alternative merchandise, like these which are a part of the Nutrisystem Meal Planscan assist you follow a balanced consuming construction when you construct the abilities to prepare dinner extra by yourself.
What About Keto or Intermittent Fasting?
Some individuals pair GLP-1s with diets like keto or intermittent fasting. These approaches may fit for some, however may cause issues throughout GLP-1 therapy.
Keto could be very low in carbohydrates. Since GLP-1s decrease blood sugar, this mix may cause dangerously low ranges. The high-fat focus of keto may additionally enhance nausea and scale back fiber consumption.
Intermittent fasting encourages lengthy intervals with out meals. Mixed with lowered urge for food, this may make it exhausting to satisfy your dietary wants and should enhance the chance of blood sugar drops and binge consuming.
As a substitute, deal with balanced meals you may stick to persistently. A gradual consuming routine that matches your way of life will likely be extra sustainable and supportive of long-term outcomes.
Working with a dietitian or healthcare supplier can assist you personalize your method and keep supported all through your journey.
Backside Line: A Sensible Diet Plan Helps GLP-1s Work Higher
GLP-1 medicines generally is a highly effective software for weight reduction, however vitamin remains to be the muse for achievement. The suitable plan helps scale back unwanted effects, shield your vitality, and make outcomes final past the remedy itself.
Nutrisystem’s excessive protein method to weight reduction, that includes portion-controlled meals, can present comfort that can assist you get began constructing wholesome habits.
Keep in mind, wholesome weight reduction is not only about consuming much less. It’s about giving your physique the vitamin it must really feel sturdy, energized, and assured, for good.
References:
- Skilled Panel. Dietary priorities to assist GLP‑1 remedy for weight problems. Weight problems. Printed Could 30, 2025. doi:10.1002/oby.24336
