{"id":35665,"date":"2025-08-13T14:47:35","date_gmt":"2025-08-13T02:47:35","guid":{"rendered":"https:\/\/www.myfoodbag.co.nz\/explore\/?p=35665"},"modified":"2025-10-02T15:37:39","modified_gmt":"2025-10-02T02:37:39","slug":"glp-1-nutrition-what-to-eat","status":"publish","type":"post","link":"https:\/\/www.myfoodbag.co.nz\/explore\/2025\/08\/13\/glp-1-nutrition-what-to-eat\/","title":{"rendered":"GLP-1 Nutrition: What to eat"},"content":{"rendered":"\n

If you’re taking a GLP-1 medication like Wegovy\u00ae you might be wondering: what should I eat?<\/em><\/p>\n\n\n\n

The latest research shows that rapid weight loss can reduce your muscle mass, impact bone health and lead to a wide range of nutrient deficiencies. That’s why it’s crucial to work with your health professional on an approach that considers your personal nutrition needs and overall health. <\/p>\n\n\n\n

These medications are designed to be used alongside<\/span> lifestyle changes and not instead<\/span> of them. Our Registered Dietitian Lily ‘lentil’ <\/em>covers the key nutrients so that you can eat in a way that nourishes (not punishes) your body. <\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

The information below is based on the latest guidelines and should be used as a guide.<\/p>\n\n\n\n

Calories<\/h2>\n\n\n\n

Recommended amount<\/h4>\n\n\n\n

Your calorie needs will vary depending on your age, gender, starting body weight, and physical activity levels. They will also change as you lose weight which makes ongoing monitoring important.  <\/p>\n\n\n\n

As a rough guide, your calorie intake should generally be around 1,200-1,500 calories per day for women and 1,500-1,800 calories per day for men. If you are eating less than this, you need to work closely with your health professional due to the risks of undernutrition (1). <\/p>\n\n\n\n

Tips<\/h4>\n\n\n\n
    \n
  1. The quality of the foods you eat matter just as much as your daily calorie intake. <\/li>\n\n\n\n
  2. It’s important to focus on whole foods because these foods provide a package of nutrients like protein, dietary fibre, iron and calcium. Examples include vegetables, fruit, whole grains, legumes (chickpeas, lentils), lean protein sources (fish, poultry), and low-fat dairy products. <\/li>\n\n\n\n
  3. Monitor your meals and track your food intake to ensure you are getting enough food in each day. <\/li>\n\n\n\n
  4. If your hunger and interest in food is low, aim for small (more manageable) and frequent meals (2). <\/li>\n<\/ol>\n\n\n\n

    Remember<\/h4>\n\n\n\n

    GLP-1 medications decrease your appetite (around 19-39% less calories) due to changes in your cravings and hunger levels which makes it difficult to meet your nutritional needs from diet alone (2). Talk to your health professional about ways to ensure you are getting enough calories in with a reduced appetite especially if you have long periods without food.<\/p>\n\n\n\n

    Protein<\/h2>\n\n\n\n

    Recommended amount<\/h4>\n\n\n\n

    Aim for at least 60 grams per day of high-quality protein, or up to 1.5 grams of protein per kilogram of body weight per day (1,2). <\/p>\n\n\n\n

    Tips<\/h4>\n\n\n\n
      \n
    1. Eat the protein foods on your plate first to ensure you are eating enough protein (at least 20-30g per plate). <\/li>\n\n\n\n
    2. Include quality protein foods at each meal i.e. lean meats, chicken, fish, seafood, low-fat dairy products like milk, Greek yoghurt and cottage cheese, peas, edamame beans, lentils, tofu, nuts and seeds.<\/li>\n\n\n\n
    3. Add a scoop of protein powder to boost smoothies and breakfast bowls.<\/li>\n\n\n\n
    4. Seek advice from your health professional around meal replacement products like shakes or bars. These can be helpful to supplement dietary intake especially if your appetite is significantly affected (1).<\/li>\n<\/ol>\n\n\n\n

      Remember<\/h4>\n\n\n\n

      Weight loss, whether achieved from lifestyle changes or medications, results in a loss of both fat and muscle tissue. Eating enough protein, along with resistance and strength-based exercise, will help to preserve your muscle and reduce any losses (1,2).<\/p>\n\n\n\n

      Fluids<\/h2>\n\n\n\n

      Recommended amount<\/h4>\n\n\n\n

      Aim to drink 2 \u2013 3 litres per day.<\/p>\n\n\n\n

      Tips<\/h4>\n\n\n\n
        \n
      1. Fluids include water (plain or sparkling), low sugar drinks, tea\/coffee, nutrient-dense beverages (such as low-fat dairy or plant-based, calcium-fortified dairy alternatives), veggie\/protein-packed soups, smoothies (1). <\/li>\n\n\n\n
      2. Limit alcohol because it doesn’t provide any benefit to your diet and can slow weight loss. It also may increase your appetite for less healthy foods and impact on food choices while drinking and the next day.<\/li>\n\n\n\n
      3. Limit caffeine because it can make you need to use the toilet more often – making it even harder to meet your fluid requirements. <\/li>\n<\/ol>\n\n\n\n

        Remember<\/h4>\n\n\n\n

        There is some evidence from animal studies suggesting that GLP-1s may reduce your thirst and therefore fluid intake. <\/p>\n\n\n\n

        Constipation is one of the common side effects of GLP-1s and drinking of plenty of fluids can help to manage it. When you have a reduced food intake your fluid intake is also reduced, which means that a lot more effort is required to meet your fluid requirements.<\/p>\n\n\n\n

        \n
        \"\"<\/figure>\n\n\n\n
        \"\"<\/figure>\n<\/figure>\n\n\n\n

        Carbohydrate<\/h2>\n\n\n\n

        Recommended amount<\/h4>\n\n\n\n

        The amount of carbohydrate you need will vary depending on your age, gender, starting body weight, and physical activity levels. It is recommended to consume at least 135g carbohydrate per day (females) and 170g carbohydrate per day (males) from whole foods and to limit added sugars in your diet (1). <\/p>\n\n\n\n

        Tip<\/h4>\n\n\n\n
          \n
        1. Whole grain carbohydrates provide dietary fibre which helps to prevent constipation \u2013 a common side effect of GLP-1. They can also help to manage your blood sugar levels. <\/li>\n\n\n\n
        2. Whole grain carbohydrates include foods like brown rice, bulgur wheat, wholemeal couscous, oats, weetbix, whole grain breads, wholemeal pita. Carbohydrates also include vegetables, fruit and legumes too.<\/li>\n<\/ol>\n\n\n\n

          Remember<\/h4>\n\n\n\n

          Very low-carbohydrate diets, like the keto diet are not recommended when taking GLP-1 medications as they may increase the risk of dehydration, electrolyte imbalances and limit the variety of foods in your diet (1). <\/p>\n\n\n\n

          Nausea is a common side effect of GLP-1s and may make you want to eat plain carbohydrate foods like rice\/bread\/pasta instead of whole grain options. This is fine while you get your symptoms under control, and you can widen the variety of your diet as your symptoms ease. <\/p>\n\n\n\n

          Dietary fibre<\/h2>\n\n\n\n

          Recommended amount<\/h4>\n\n\n\n

          Aim for 25-30g dietary fibre per day.  <\/p>\n\n\n\n

          Tip<\/h4>\n\n\n\n
            \n
          1. Dietary fibre helps to keep your bowels regular and healthy, lowers blood cholesterol and slows the release of blood glucose. <\/li>\n\n\n\n
          2. Whole grain carbohydrate foods like brown rice and bulgur wheat, vegetables and fruit (skins on), legumes (beans, chickpeas) and seeds (chia seeds, sunflower seeds) will help to contribute dietary fibre to your plate at each meal.<\/li>\n\n\n\n
          3. It is important to gradually increase your fibre intake to prevent gut-related symptoms like bloating and constipation (1). <\/li>\n\n\n\n
          4. If you are unable to meet your dietary fibre requirements, chat to your health professional around whether a dietary fibre supplement is an option. \u202f <\/li>\n<\/ol>\n\n\n\n

            Remember<\/h4>\n\n\n\n

            To begin with, a lower fibre diet may be better for people who are experiencing gut-related symptoms due to the medication. If you have Irritable Bowel Syndrome (IBS) or any other gut symptoms it is important to talk to your health professional around how to gradually and safely increase your fibre intake. <\/p>\n\n\n\n

            \"\"<\/figure>\n\n\n\n

            Fat<\/h2>\n\n\n\n

            Recommended amount<\/h4>\n\n\n\n

            The amount of fat recommended each day really depends on your individual taste preferences and the overall quality of your diet. <\/p>\n\n\n\n

            The recommended amount per day is roughly\u202f25 to 60\u2009g fat per day (females) or 35 to 70\u2009g fat per day (males) and ideally this comes from healthy fats (1).<\/p>\n\n\n\n

            Tips<\/h4>\n\n\n\n
              \n
            1. Choose healthy poly and monounsaturated fats such as <\/strong>nuts and seeds, avocado, nut butters, oily fish and olive oil due to the heart health benefits.<\/li>\n\n\n\n
            2. Avoid overly rich, creamy, fried and high-fat foods to minimise potential digestive issues. A lower fat diet may be better tolerated for people experiencing gut-related side effects like bloating, heart burn or diarrhoea.<\/li>\n<\/ol>\n\n\n\n

              Remember<\/h4>\n\n\n\n

              Fat plays a vital role in absorbing essential vitamins (A, D, E, and K) and promoting healthy gallbladder function during weight loss, potentially reducing the risk of gallstones (1).<\/p>\n\n\n\n

              <\/p>\n\n\n\n

              We eat food not nutrients<\/h2>\n\n\n\n

              At the end of the day, we should be thinking of weight loss medications as one tool in the toolbox!<\/p>\n\n\n\n

              To truly harness their benefits, they need to be paired with a balanced diet that hero\u2019s plenty of nutrient-rich and gut-friendly foods. This will enhance the effectiveness of the medication and help you to develop sustainable habits and achieve your long-term health goals.<\/p>\n\n\n\n

              It\u2019s always important to obtain advice from your healthcare provider on the benefits, risks, and side effects of any medication you are intending to take.<\/h4>\n\n\n\n

              Ready to make every mouthful count?<\/strong><\/h2>\n\n\n\n

              Check out our GLP-1 Support Recipes \u2013 balanced, portion-controlled meals designed to help you stay nourished on your journey:<\/h4>\n\n\n\n

              Explore our GLP-1 Support Meal Plan here <\/a><\/h4>\n\n\n\n
              \n
              \"\"<\/figure>\n\n\n\n
              \"\"<\/figure>\n<\/figure>\n\n\n\n

              References<\/p>\n\n\n\n

                \n
              1. Almandoz JP et al. Nutritional considerations with anti-obesity medications. Obesity (Silver Spring). 2024 Sep;32(9):1613-1631.<\/li>\n\n\n\n
              2. Mozaffarian D et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity (Silver Spring). 2025; 1-29.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

                If you’re taking a GLP-1 medication like Wegovy\u00ae you might be wondering: what should I eat? The latest research shows that rapid weight loss can reduce your muscle mass, impact bone health and lead to a wide range of nutrient deficiencies. That’s why it’s crucial to work with your health professional on an approach that […]<\/p>\n","protected":false},"author":20,"featured_media":35700,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"\n

                If you're taking a GLP-1 medication like Ozempic\u00ae and Wegovy\u00ae you might be wondering: what should I eat now?<\/em><\/p>\n\n\n\n

                These medications work by slowing digestion, suppressing appetite, and helping your body to manage blood sugar levels. However, these medications are designed to be used alongside<\/span> lifestyle changes not instead<\/span> of them. In fact, the quality of your diet becomes even more important when you are reducing your food intake. <\/p>\n\n\n\n

                Below our dietitians Lily lentil <\/em>covers the key nutrients and how to ensure you are eating in a way that nourishes your body.<\/p>\n\n\n\n

                <\/p>\n\n\n\n

                Health professional<\/p>\n\n\n\n

                Calories<\/h2>\n\n\n\n

                Your calorie needs will vary depending on your age, gender, starting body weight, and physical activity levels.\u00a0\u00a0<\/p>\n\n\n\n

                As a guide, your calorie intake should be above 1,200 calories per day for women and 1,500 calories per day for men.  <\/p>\n\n\n\n

                Even if you're consuming enough calories overall, poor food choices can lead to nutrient deficiencies. To optimise health outcomes, a focus on nutrient-dense foods becomes important. These foods are characterised by a high micronutrient (vitamins, minerals) to calorie ratio, with minimal added sugars, saturated fats, and sodium. Examples include vegetables, fruits, whole grains, legumes (beans, peas, lentils), lean protein sources (fish, poultry), and low-fat dairy products <\/p>\n\n\n\n

                Intakes lower that this should be under the supervision of your health professional.  <\/p>\n\n\n\n

                Remember<\/h4>\n\n\n\n

                GLP-1 medications decrease your appetite (around 16-39% less calories) related to changes in cravings, fullness and hunger which makes it difficult to meet your nutritional needs from diet alone.<\/p>\n\n\n\n

                Tip<\/h4>\n\n\n\n

                Focus on both the quality and quantity of calories. Base your diet around plenty of nutrient-dense whole and minimally processed foods. Monitor and track your food intake so that you are getting enough in each day.<\/p>\n\n\n\n

                Protein<\/h2>\n\n\n\n

                Aim for at least 60 grams per day of high-quality protein, or up to 1.5 grams of protein per kilogram of body weight per day. Consume high-protein foods first at each meal to ensure adequate protein intake at meals (at least 20-30g per plate).\u00a0<\/p>\n\n\n\n

                Remember<\/h4>\n\n\n\n

                Weight loss, whether achieved from lifestyle changes or medications, results in a loss of both fat and muscle tissue. Eating adequate amounts of protein, along with resistance exercise, may help to minimise the loss of muscle mass.<\/p>\n\n\n\n

                Tip<\/h4>\n\n\n\n

                Include high quality protein foods at each meal i.e. lean meats, chicken, fish, seafood, low-fat dairy products like milk, Greek yoghurt, and cottage cheese, beans, peas, lentils, nuts and seeds, tofu, edamame and protein shakes. Eat protein first to ensure sufficient intake.<\/p>\n\n\n\n

                Fluids<\/h2>\n\n\n\n

                Aim to drink 2 \u2013 3 Litres per day.<\/p>\n\n\n\n

                Remember<\/h4>\n\n\n\n

                Constipation is a common side effect of GLP-1 and drinking of plenty of fluids can help. Reduced food intake means that fluid intake is reduced which means that effort is required to meet these requirements.<\/p>\n\n\n\n

                Tip<\/h4>\n\n\n\n

                Water (plain or sparkling), low sugar drinks, tea\/coffee, nutrient-dense beverages (such as low-fat dairy or plant-based, calcium-fortified dairy alternatives), veggie\/protein-packed soups.\u00a0<\/p>\n\n\n\n

                Limit alcohol because it can slow weight loss. It adds empty calories to the diet, which can contribute to a calorie surplus and weight gain. Additionally, alcohol can impair metabolic processes, reduce fat burning, and increase appetite, leading to overeating and poor food choices.<\/p>\n\n\n\n

                Carbohydrate<\/h2>\n\n\n\n

                Your carbohydrate needs will vary depending on your age, gender, starting body weight, and physical activity levels. Usually >130g\/day. Limit added sugars.\u00a0\u00a0<\/p>\n\n\n\n

                Remember<\/h4>\n\n\n\n

                very low-carbohydrate diets, like the keto diet are not recommended as they may increase the risk of dehydration. <\/p>\n\n\n\n

                Whole grain carbs help to provide fibre which helps to prevent constipation \u2013 a common side effect of GLP-1. They also help to stabilise blood sugar levels. <\/p>\n\n\n\n

                Nausea is also a common side effect of GLP-1 and may make you want to eat plain carbohydrate foods like rice\/bread\/pasta instead of whole grain \/ wholemeal versions which is fine while your get symptoms under control.\u00a0<\/p>\n\n\n\n

                Tip<\/h4>\n\n\n\n

                whole grain carbohydrate foods like brown rice, bulgur wheat, wholemeal couscous, oats, weetbix, whole grain breads, wholemeal pita. Carbohydrates also include vegetables, fruit and legumes too.<\/p>\n\n\n\n

                Dietary fibre<\/h2>\n\n\n\n

                Aim for 25-30g \/day. Gradual increase in fibre if not meeting goals.\u00a0<\/p>\n\n\n\n

                Remember<\/h4>\n\n\n\n

                A lower fibre diet may be better tolerated for people who have gut symptoms. Prevents constipation and keeps your bowels regular and healthy, lowers blood cholesterol and slows the release of blood glucose.\u00a0<\/p>\n\n\n\n

                Tip<\/h4>\n\n\n\n

                Whole grain carbohydrate foods like brown rice, bulgur wheat, wholemeal couscous, oats, weetbix, whole grain breads, wholemeal pita. Include vegetables, fruit and legumes too.\u00a0<\/p>\n\n\n\n

                If dietary changes aren't enough to improve your bowel function, fibre supplements might be an option. Make sure you chat to your team about this.\u202f <\/p>\n\n\n\n

                Note: If you have Irritable Bowel Syndrome (IBS) or any other gut symptoms it is important to talk to your dietitian for a personalised plan to gradually increase your fibre intake without exacerbating your symptoms. <\/p>\n\n\n\n

                Fat<\/h2>\n\n\n\n

                20-35% of your daily calories, translating to roughly\u202f25 to 60\u2009g\/day (1200- to 1500-kcal\/day diet) or 35 to 70\u2009g\/day (1500- to 1800-kcal\/day diet).<\/p>\n\n\n\n

                Remember<\/h4>\n\n\n\n

                A lower fat diet may be better tolerated for people experiencing gut side effects such as bloating, heart burn or diarrhoea.\u00a0\u00a0<\/p>\n\n\n\n

                Fat plays a vital role in absorbing essential vitamins (A, D, E, and K) and promoting healthy gallbladder function during weight loss, potentially reducing the risk of gallstones <\/p>\n\n\n\n

                Avoid fried and high-fat foods to minimise potential digestive issues associated with GLP-1 medications. <\/p>\n\n\n\n

                Tips<\/h4>\n\n\n\n

                Choose healthy fats such as <\/strong>nuts and seeds, avocado, olive oil, fatty fish, seafood, olive oil and other vegetable oils.<\/p>\n\n\n\n

                <\/p>\n","_et_gb_content_width":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[2361,2363,2368],"tags":[2818,2819,2816,2817,2815],"class_list":["post-35665","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fresh-start","category-lifestyle-wellness-tips","category-nutrition","tag-glp-1","tag-glp-1-support","tag-ozempic","tag-wegovy","tag-weight-loss-medications"],"_links":{"self":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/35665","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/comments?post=35665"}],"version-history":[{"count":39,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/35665\/revisions"}],"predecessor-version":[{"id":36003,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/posts\/35665\/revisions\/36003"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/media\/35700"}],"wp:attachment":[{"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/media?parent=35665"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/categories?post=35665"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.myfoodbag.co.nz\/explore\/wp-json\/wp\/v2\/tags?post=35665"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}