Beyond the Prescription: How a Dietitian Boosts GLP-1 Benefits
September 01, 2025
In the world of weight loss, GLP-1s have become increasingly popular. In fact, about 12% of Americans have used these medications, and about 6% are currently using them, according to a recent poll. Women tend to use them more frequently than men, particularly those in the 50-64 age group. GLP-1s (Ozempic, Wegovy, Semaglutide) work by slowing down digestion, improving blood glucose levels, and reducing appetite. While they can be a powerful tool, they're not a magic fix. Long-term success with these types of medications depends on maintaining healthy lifestyle habits, a balanced diet, and personalized support.
The effectiveness of GLP-1s is very dependent on the user. There are two main reasons one must pay close attention to what they are doing while taking these medications. In the short term, making the right food choices helps you avoid common side effects like nausea and constipation. Additionally, if you are consuming fewer calories, those calories should be nutrient-dense, high in protein, and rich in fiber.
Creating a palatable and nutrient-dense meal plan while taking GLP-1 can be overwhelming and challenging. Consider consulting a dietitian to help you create menu plans that include satisfying, healthy meals and snacks, focusing on protein with personalized recommendations. Menu plans can help minimize side effects such as bloating, nausea, and constipation, address underlying health conditions like high cholesterol or blood pressure, and reduce inflammation. GLP-1 medications can be a game-changer, but they work best when paired with expert nutritional guidance. A registered dietitian can help you fuel your body well, manage side effects, protect muscle mass, and create lasting habits. So your results aren't just short-term.
Here are a few tips to focus on when taking GLP1s:
High-Quality Protein
Protein should be the number one priority when planning your menu. A recent study from Massachusetts General and Harvard Medical School found that those consuming adequate amounts of protein prevented muscle loss while taking GLP-1s. Strength training is also very beneficial. Muscle loss in the long run can hinder weight management efforts and also lead to decreased bone density due to the effects on blood sugar management.
Fiber
Increasing fiber helps avoid constipation and promotes the growth of beneficial gut bacteria. Fiber is found in many foods like fruits, vegetables, legumes, and whole grains.
Hydration
Staying hydrated helps mitigate issues with constipation and nausea. GLP-1s can affect your thirst mechanism, which decreases fluid intake. Water and calorie-free beverages are the best choice. Sip throughout the day to enhance hydration.
Smaller Balanced Meals
GLP-1s slow digestion, so large meals can increase nausea and gastrointestinal discomfort. Plan 4-6 smaller meals/snacks that include protein, fiber, and healthy fats. Limit fluids with meals if they make you feel overly full.
Limit High-Fat Foods
Fried and "rich" foods worsen adverse GI effects. Focus on healthy fats, such as avocado, nuts, seeds, and olive oil.
Limit Processed Foods High in Sugar
These types of foods often replace nutrient-dense options and may also increase the risk of adverse side effects.
Limit Alcohol
Alcohol can increase nausea and impair judgment, and is technically just empty calories.
Consider Supplementation
When decreasing calories, some nutrient needs may not be met. Reviewing your diet with a Dietitian can help identify gaps and provide guidelines for vitamin and mineral supplements. Contact FitLife for personal supplement recommendations based on micronutrient testing. Now offering a new testing option with added micronutrient markers at reduced pricing.
Diet and Nutrients , Meal and Menu Planning, Weight Management , Diet and Disease, Blog