GLP-1 drugs like Ozempic®, Wegovy®, and Zepbound® have opened new doorways for individuals struggling to drop pounds. In case you’ve began one or are exploring your choices, you need to know these drugs work greatest when mixed with the correct diet plan, not used as a substitute for one.
With out the correct diet assist, many individuals expertise unwanted side effects, low vitality, or weight regain.
That’s why in Might 2025, 4 of the nation’s main well being organizations launched knowledgeable diet tips for individuals taking GLP-1s. Their objective: allow you to really feel higher, keep on observe, and preserve your outcomes for the long run.
Right here’s why it issues, what the consultants advocate, and easy methods to make it work in your every day life.
How GLP-1s Help Weight Loss and Well being
GLP-1 drugs 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, sluggish digestion, and enhance blood sugar management. Some individuals additionally report higher sleep, extra steady vitality, and diminished irritation.
Thanks to those results, GLP-1s can result in spectacular weight reduction. Medical trials present individuals can lose 5 to 18 p.c of their physique weight in simply over a 12 months. That is way more than what is often seen with life-style adjustments 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 12 months, usually attributable to unwanted side effects like nausea, fatigue, and constipation. Others plateau or regain the load they misplaced.
These challenges should not simply in regards to the treatment. In lots of circumstances, they mirror what’s lacking: diet assist.
How Poor Vitamin Undermines Progress on GLP-1s
When your urge for food drops and unwanted side 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 properly sufficient can intervene along with your progress.
Right here’s how insufficient diet can have an effect on your outcomes:
- Nutrient Deficiencies
Low meals consumption, particularly with nausea or diarrhea, could cause deficiencies in vitamins like iron, calcium, magnesium, and B nutritional vitamins. These vitamins assist vitality, immunity, and metabolism. When they’re missing, it’s possible you’ll discover fatigue, thinning hair, brittle nails, or constipation. - Muscle and Bone Loss
Everytime you drop 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 decline, particularly in ladies and older adults. - Dehydration and Electrolyte Imbalance
Nausea, vomiting, and diarrhea improve the chance of dehydration. Low fluid consumption can even 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 research discovered that about two-thirds of the load misplaced with GLP-1s was regained inside a 12 months of stopping the treatment.
These issues are why consultants emphasize that GLP-1s are a instrument, not your entire answer. Pairing treatment with a customized diet technique helps your well being and helps your outcomes final. So, what does a very good diet plan appear like?
What the Specialists Advocate and Easy methods to Make It Work
To assist individuals succeed, 4 nationwide well being organizations—the American School of Way of life Medication, the American Society for Vitamin, the Weight problems Medication Affiliation, and The Weight problems Society—launched knowledgeable diet tips in 2025.
Their suggestions are based mostly on analysis exhibiting that individuals who mix GLP-1 remedy with dietary assist lose extra weight, expertise fewer unwanted side effects, and usually tend to preserve their progress after stopping treatment.
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 pounds. It additionally helps preserve you full and glad.
Easy methods to do it:
- Intention for round 80–120 grams of protein per day. Pair sufficient protein consumption with energy coaching to greatest defend muscle groups.
- 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 crimson or processed meats. Decisions that offer you a variety 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 very least 10 grams of protein per serving)
2. Make Each Chew Depend with Nutrient-Dense Meals
Why it issues: With diminished urge for food, each chunk ought to present nutritional vitamins, minerals, and fiber.
Easy methods to do it
- Use the plate technique 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 usually than refined grains (like white breads and processed snack meals).
- Evaluation 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 house away from extra nutritious choices that defend you from nutrient deficiencies.
Easy methods 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.
- In the reduction of on sugary drinks and snacks.
- Select light 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 allow you to meet your diet objectives, even with a low urge for food.
Easy methods 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 telephone reminders or meal timers if wanted.
5. Keep Hydrated
Why it issues: Nausea, vomiting, diarrhea, and low starvation cues can improve your threat for dehydration. Dehydration can worsen constipation, deplete vitality, and negatively influence kidney and coronary heart well being.
Easy methods to do it:
- Maintain 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 in the event you’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.
Easy methods 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 substitute merchandise, like these which are a part of the Nutrisystem Meal Plans, may also help you apply 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 match for some, however could cause issues throughout GLP-1 remedy.
Keto may be very low in carbohydrates. Since GLP-1s decrease blood sugar, this mixture could cause dangerously low ranges. The high-fat focus of keto may improve nausea and scale back fiber consumption.
Intermittent fasting encourages lengthy intervals with out meals. Mixed with diminished urge for food, this could make it exhausting to fulfill your dietary wants and should improve the chance of blood sugar drops and binge consuming.
As a substitute, give attention to balanced meals you may stick to persistently. A gradual consuming routine that matches your life-style might be extra sustainable and supportive of long-term outcomes.
Working with a dietitian or healthcare supplier may also help you personalize your strategy and keep supported all through your journey.
Backside Line: A Sensible Vitamin Plan Helps GLP-1s Work Higher
GLP-1 drugs is usually a highly effective instrument for weight reduction, however diet remains to be the inspiration for achievement. The best plan helps scale back unwanted side effects, defend your vitality, and make outcomes final past the treatment itself.
Nutrisystem’s excessive protein strategy 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 isn’t just about consuming much less. It’s about giving your physique the diet 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 Might 30, 2025. doi:10.1002/oby.24336
