What to Eat on GLP-1: A Guide to Eating Well While on Medication

GLP-1 receptor agonists—like semaglutide (Ozempic, Wegovy), liraglutide (Saxenda), and others—have become increasingly popular for weight management and diabetes care. These medications work by mimicking the natural GLP-1 hormone, which helps regulate blood sugar, slows digestion, and reduces appetite.

If you're taking a GLP-1 medication, your diet can make a big difference in how you feel and how effective the treatment is. So, what should you eat on GLP-1? Let’s break it down.

1. Focus on Protein

GLP-1 medications can reduce your appetite significantly, which is great for weight loss—but it also means you might eat less overall. Prioritizing protein helps you:

• Maintain muscle mass

• Stay fuller longer

• Support healthy metabolism

Examples of high-protein foods to include:

• Eggs

• Greek yogurt

• Chicken or turkey breast

• Tofu or tempeh

• Fish (like salmon or tuna)

• Lean beef or pork in moderation

2. Eat Fiber-Rich Foods

Since GLP-1 slows digestion, fiber can help keep things moving and prevent constipation, a common side effect.

Great sources of fiber:

• Leafy greens (spinach, kale, arugula)

• Berries (raspberries, blueberries)

• Legumes (lentils, chickpeas, black beans)

• Whole grains (quinoa, oats, brown rice)

• Avocados

Start slowly with fiber if you're not used to it, and drink plenty of water to help your digestive system adjust.

3. Choose Healthy Fats

Healthy fats support brain health and hormone function and can help you feel satisfied after meals.

Try these sources:

• Olive oil

• Nuts and seeds (almonds, chia, flaxseed)

• Fatty fish (salmon, sardines)

• Avocado

Be mindful of portion sizes—fats are calorie-dense even though they’re healthy.

4. Go Easy on Sugars and Processed Foods

Because GLP-1 medications help regulate blood sugar, it’s wise to limit foods that spike it quickly. Refined sugars and highly processed carbs can cause energy crashes, digestive upset, and stall weight loss.

Limit or avoid:

• Sugary drinks (soda, sweetened coffee)

• Candy and baked goods

• White bread, pasta, and rice

• Fried or fast food

5. Eat Smaller, Slower Meals

GLP-1 slows gastric emptying, which means food stays in your stomach longer. Eating too much or too quickly can lead to nausea or bloating.

Tips:

• Eat smaller meals throughout the day

• Chew thoroughly

• Stop eating when you feel satisfied, not stuffed

• Don’t force yourself to finish if you’re full early

6. Hydrate, Hydrate, Hydrate

Staying hydrated helps reduce side effects like nausea, fatigue, and constipation. Aim for at least 8 cups of water per day—or more if you're active.

Try herbal teas or water with lemon or cucumber for variety if plain water gets boring.

Final Thoughts

If you’re taking a GLP-1 medication, eating well is about more than just weight loss. It’s about supporting your body with the right nutrients while managing side effects and optimizing results. Everyone’s needs are a little different, so be kind to yourself and listen to your body as you adjust.

At AlphaMD, we provide expert-guided care for patients on GLP-1s and other hormone-based treatments, all from the comfort of your home. Whether you’re looking for help with weight management or hormone health, our team is here to support you on your journey to feeling your best.