What to know about nutrition when you start a GLP-1 medication

You wouldn’t go on a Caribbean vacation without packing sunscreen and sunglasses. Likewise, don’t go on a GLP-1 agonist or GLP-1/GIP receptor drug for weight loss without making an eating plan and considering the effect that losing a lot of weight may have on the rest of your body.

How GLP-1 medications will affect your everyday diet

Food choices can matter even more

When your appetite decreases, that makes what you eat even more important. Eating fewer foods means there’s an increased probability you won’t get in as many nutrients as you need.

If a person goes from eating three meals and two snacks a day to just two smaller meals a day because they don’t have as much appetite, they will likely be eating less of everything — including protein, calcium, iron and so on.

Food is where we obtain most of our nutrients, so when someone eats less, nutrient deficiencies can develop. Over time, this can affect every part of the body, such as our bones, muscles and nervous system.

Muscle preservation needs to become a priority

When people lose significant amounts of weight (considered around 10% or more of body weight loss), they will lose muscle mass, too.

Unfortunately, the body doesn’t lose just fat when weight is lost. Muscle will always be lost as well, and this can have a negative long-term impact on our health. Luckily, there are things a person can do to minimize muscle loss.

How to avoid losing muscle while on a GLP-1 medication

There are two main things you can do to minimize muscle loss:

• Eat enough protein throughout the day
• Regularly exercise

Performing some type of resistance training like weightlifting is especially good, since it has a muscle-building effect.

How muscle loss can affect weight maintenance long-term

A decrease in muscle mass over the long term can affect a person's strength, mobility and balance. This can lead to difficulties in activities of daily living like climbing stairs, getting in and out of a car, taking care of oneself and even increase the risk of falls.

Lower levels of muscle mass also can lead to lower energy levels. And muscle mass can help maintain metabolism.

The nutrients to focus on when your appetite has lessened

We already have the diet mapped out for people who lose a lot of weight through bariatric surgery, and this is much the same advice given to someone on a GLP-1 medication.

Protein

Again, protein should be consumed regularly throughout the day and in large enough amounts to help minimize muscle loss. The amount of protein will be different for each person based on their age, gender, weight, height and activity level.

Fiber

Eating enough fiber from plant foods is important for a few reasons, including to help minimize the slowdown in GI function.

Essential vitamins and minerals

There are around 30 other vitamins and minerals humans need in small to moderate amounts to function properly.

The best way to make sure you’re getting enough of these is to eat from all five food groups (starch, protein, fruits, vegetables, dairy or dairy substitutes) and take a daily multivitamin. Keep in mind the multivitamin should only supplement what you can’t get enough of in your diet — it shouldn’t be considered the main source for many nutrients.

Water

Stay well hydrated! The GLP-1 medications can lower appetite for food and thirst for liquids. A good rule of thumb would be to drink at least 80 and potentially even 100 ounces of fluid a day for most people.

Partnering with a dietitian can ensure long-term success with GLP-1 medications

A dietitian can monitor your progress nutritionally and help ensure that you’re getting enough nutrition including protein, calories, vitamins, minerals and fluids. Dietitians can help with meal planning to maximize nutrition and help diagnose or prevent nutrient deficiencies — all things to help people reach their weight management and health goals.

It’s wise to keep in mind that while the medications can help a person lose weight, overweight and obesity are complex diseases, and lifestyle modifications like diet and exercise are needed to maximize successful long-term weight management and overall health.

The best way to get an appointment with a dietitian is through a referral from a physician, such as your primary care physician or another primary health care provider. If you don’t have a regular health care provider, you can see a registered dietitian (RD) through free-standing companies, which may or may not accept your insurance.

While nutrition therapy is often covered by many major insurance companies, it’s always advised to check insurance coverage before making an appointment.