What to eat when using GLP-1 medication

Once you start using GLP-1 medication, you’ll quickly notice a reduced appetite and a lower overall food intake. Good nutrition is essential during this journey—not only for short-term effectiveness, but especially for long-term success.

Why nutrition remains crucial with GLP-1

GLP-1 medication helps your body better manage blood sugar, slows down stomach emptying, and suppresses appetite. However, what and how you eat greatly influences how well the medication works.

Nutrition supports the effects of GLP-1

When you choose nutritious, fiber-rich meals, the feeling of fullness lasts longer. This complements how GLP-1 works and enhances its effect: you eat less, but still feel satisfied.

Providing the right nutrients

As GLP-1 medication reduces your appetite, your food intake may drop significantly. That makes it all the more important that the food you do eat is rich in the nutrients your body needs. Paying close attention to a well-balanced diet supports your health and helps you adjust to a new lifestyle—key to achieving lasting results.

Nutrition helps stabilize blood sugar

GLP-1 helps maintain more stable blood sugar levels, especially after meals. This works best when you also choose foods with a low glycemic index, like whole grains, vegetables, and legumes.

Nutrition prevents discomfort

Many people experience side effects such as nausea or bloating at the start. Eating smaller portions, chewing thoroughly, and avoiding heavily processed foods can help minimize these symptoms.

What do we mean by ‘healthy eating’?

Healthy eating isn’t about eating less, but about eating smarter. The goal is to give your body the nutrients it needs to function well—even when you’re eating less due to the medication. Here’s what that looks like:

Fiber-rich foods

Choose whole grains daily (like whole grain bread, oats, or brown rice), vegetables, fruits, beans, and lentils. Fiber supports your digestion, helps you feel full, and keeps your blood sugar stable.

Proteins

Protein is essential for maintaining muscle mass, especially when losing weight. Think low-fat cottage cheese, eggs, chicken, tofu, fish, or legumes. Try to include some protein with every meal.

Healthy fats

Avocados, nuts, seeds, olive oil, and fatty fish like salmon or mackerel provide healthy fats your body needs. They also contribute to a feeling of fullness and support heart health.

Water

Drinking enough water is often overlooked. Aim for 1.5 to 2 liters a day. Since GLP-1 can slow down stomach emptying, constipation can become an issue. Drinking plenty of water helps prevent this.

Limit fast sugars and processed foods

Candy, soft drinks, white bread, and ready meals cause quick energy spikes followed by dips and cravings. These foods counteract the effects of your medication. Instead, opt for whole, unprocessed foods.

It’s not a diet—it’s a lifestyle

A common mistake is adjusting your diet only while using GLP-1 medication. Once the medication is stopped, many people fall back into old eating habits. But if you want sustainable results, healthy eating needs to become a long-term habit. Changing your diet during the medication phase shouldn’t be seen as a temporary diet—it’s a lifestyle shift. GLP-1 medication simply makes it easier to start and maintain that change.

At Goodweigh, we believe in sustainable transformation—not in lifelong reliance on GLP-1 medication. That’s why we offer ongoing support to help you improve your lifestyle and maintain your results long after the treatment ends.

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