What Can You Eat While on a GLP-1 Injections

GLP-1 therapy has become a popular weight loss solution for many Americans battling weight management. As GLP-1 injections have grown, it’s left many wondering what they can can eat, and how they can optimize their diet for better results.

While often prescribed to manage type 2 diabetes and help with weight loss, GLP-1 works by mimicking hormones your body naturally releases. These hormones balance your blood sugar and insulin secretion and help to regulate your appetite. However, learning to change your lifestyle and eating habits is crucial. To enhance the effectiveness of GLP-1 therapy, a balanced diet is vital. Here’s what you need to know about what to eat while taking GLP-1 injections.

What Is GLP-1?

GLP-1 (glucagon-like peptide-1) is a hormone belonging to the incretin family, which plays an important part in glucose metabolism by regulating blood sugar and appetite. Produced in the intestines, GLP-1 stimulates insulin secretion and slows gastric emptying. This means it slows down how quickly you digest food, leaving you feeling full longer.

While GLP-1 injections can help you lose weight, it’s important you make the right dietary choices to complement these effects, improve your overall health, and become a habit for when you’re no longer on GLP-1 therapy.

What About GIP?

Speaking of the incretin family, there’s another hormone called GIP (gastric inhibitory polypeptide) that also plays a role in glucose metabolism. GIP is also produced in the intestines, the small intestine to be precise, and it is released in response to food intake–eating. Much like GLP-1, GIP helps regulate insulin secretion, however the two differ in their focus. GLP-1 primarily focuses on reducing appetite and slowing gastric emptying, while GIP’s function is more about enhancing insulin sensitivity. Understanding both hormones can provide a more comprehensive approach to managing your diet and overall health during GLP-1 therapy.

Prioritize Lean Proteins

When using GLP-1 for weight loss, it’s super important you prioritize lean proteins, they help maintain muscle mass, provide sustained energy levels, support metabolic health, reduce the likelihood of snacking, and ensure you have a balanced diet.

Shoot for lean proteins, such as:

• Chicken

• Turkey

• Fish

• Legumes

• Low-fat dairy

There are also many great options for our vegetarian and vegan friends, with lentils, beans, tofu, and tempeh all counting as lean proteins.

Healthy Fats are Important

We tend to look at fat as a bad thing, and that can be reflected in our diet. However, healthy fats are important! Including sources of healthy fats can help the absorption of fat-soluble vitamins, improve cardiovascular health, and help you feel full.

Try foods like:

• Avocados

• Nuts

• Seeds

• Olive Oil

While they don’t sound super exciting, these foods can help reduce spikes and crashes throughout the day, giving you a steady energy level on top of all their other benefits.

Limit Added Sugars and Refined Carbs

While GLP-1 medications help manage blood sugar levels, it’s still important to avoid foods high in added sugars and refined carbohydrates. These foods cause spikes in blood sugar, so you should try to limit:

• Sodas, sweet teas, energy drinks, and any other sugary beverage

• Cookies, cakes, candy, and other sweets and desserts

• White bread and pasta

While we all love these foods, they should be a rare treat, as they contribute to empty calories, destabilize blood sugar, and increase inflammation throughout the body.

Stay Hydrated

When we discuss food and diet, most people don’t think about what they drink, or more specifically, how much water they drink. And you should! Hydration is key to overall health, and drinking enough water throughout the day can help manage hunger and support digestion.

• Hydration is important to metabolic processes, including digestion.

• Helps mitigate side effects from GLP-1 injections.

• Reduces constipation, which can be exasperated by the medication or the change in your diet.

• Improves blood flow.

• Helps maintain energy levels and physical performance.

You should aim to drink at least 8 glasses of water a day, or you can drink unsweetened herbal teas as an alternative.

Mindful Eating Practices

While what you eat is important, so is how you eat. There are three tricks to help you with mindful eating:

1. Try to eat at consistent times

2. Adjust your portion size before you eat

3. Eat slower

These tips can help you recognize when you’re truly hungry and when you’ve eaten enough, and help you avoid overeating.

Conclusion

While GLP-1 acts as a secret weapon in weight loss, you still need to do your part! By focusing on whole foods, lean proteins, healthy fats, and mindful eating habits, you can better your outcomes with GLP-1 injections.

It’s important to remember that your weight loss journey isn’t a sprint, it’s a marathon that begins with a single step. Consistency is better than drastic changes you can’t maintain, so going on drastic diets or cutting out all the foods and drinks you enjoy isn’t ideal. You’re allowed occasional treats, and making gradual, sustainable changes to your diet will lead to your long-term success.

If you’re worried about your diet or have general nutrition-related questions, speaking to a healthcare specialist, such as those at Mango Telehealth, can set you on the right path for your healthcare journey.

So What Chow Should You Choose?

Focus On Whole Foods

A diet rich in minimally processed whole foods, such as fruits, vegetables, whole grains, and legumes is important. These foods are packed with essential vitamins, minerals, and antioxidants, supporting overall health with the added benefit of curbing some of the GLP-1 injection’s side effects.

The benefits:

• They help stabilize blood sugar

• They’re higher in fiber, which can help you feel full

• They can reduce inflammation

So aim for a rainbow of colors and types when choosing fruits and vegetables, and choose fiber and nutrient-rich whole grains over refined grains.