What Diet To Follow When You’re on GLP-1 Agonists

GLP-1 receptor agonist weight loss medications such as Wegovy^® (semaglutide) and Zepbound^® (tirzepatide) can be a real game-changer for some people. They work by reducing your appetite and making it so that you naturally want to eat less. Although it may seem like these medications take care of your diet for you, a little bit of attention to what you are eating can actually make a difference in your outcomes and your health.¹

What you do eat becomes more important when you are eating so little because of your medication. In one study, it was estimated that at the peak dose of semaglutide, calorie intake may be reduced by up to 1,200 calories per day. For some people, this may mean that you are consuming a very low calorie diet that is between just 800 and 1,200 calories per day. That's very few calories to eat while still making sure you nourish your body with the nutrients it needs!²

Doing a very low-calorie diet right

Very low-calorie diets in this range are usually consumed under medical supervision. Very low-calorie diets can increase your risk of gallstones, significantly reduce your muscle mass, and lead to nutrient deficiencies if followed for more than 1 to 2 weeks. For this reason, it is often recommended that people take meal replacements or protein supplements in order to eat a sufficient amount of protein and micronutrients while taking GLP-1 receptor agonists.³

Another general rule of thumb when eating much less food while taking these medications is that "every bite counts." It is important that every meal includes a variety of different nutritious foods. And you should be eating at least 1 food from each food group every day. The food groups that are critical to each each day include:

• Lean meats and eggs
• Low-fat dairy
• Nuts, legumes, or pulses
• Fruits and vegetables
• Whole grains

Added fats like oil and butter, sugar-sweetened beverages, and added sugars should be less of a focus during this time. The occasional sweet treat or high-fat snack is fine, but those foods should not be a main staple of your diet when eating so few calories.

Some people are at higher risk of nutrient deficiencies

There are some people who are at increased risk of nutrient deficiencies when taking a GLP-1 receptor agonist. Risk factors for nutrient deficiencies include:⁴

• Older age
• History of bariatric surgery
• Chronic kidney disease
• Heart failure
• Poor oral health
• Eating disorders
• Mood disorders
• Substance abuse disorders
• Severe gastrointestinal side effects with GLP-1 receptor agonist use
• Food insecurity
• Poor dental health

If you have any of these risk factors, I suggest that you consult with a dietitian about your diet while taking a GLP-1 receptor agonist. There may be specific nutritional strategies and products that can help balance your nutrition while you are losing weight. Everyone is different and has different needs, and a registered dietitian can help you identify your specific high-risk dietary needs to be addressed.

You can ditch the fad diet

The good news? You can ditch the fad diets now. Overly restrictive diets or fad diets are mostly designed to help you reduce your calorie intake significantly. But when taking a GLP-receptor agonist, they suppress your appetite so much that you do not have to follow a special diet to reduce your calorie intake.

Therefore, diets that radically change what or when you eat are no longer needed to help you lose weight. As long as you are eating nutritious foods that you like, you do not have to worry as much about carb or calorie counting, or fasting for prolonged periods of time.