GLP-1 receptor agonists work by mimicking GLP-1, a hormone produced by your intestines. By binding to GLP-1 receptor sites in your body, semaglutide-type drugs helps regulate your blood sugar levels and reduce your appetite. After eating a meal, blood sugar rises. These drugs stimulate the body to produce more insulin, which helps to lower blood sugar. This is helpful against diabetes. These drugs also curb appetite and slow the movement of food into the small intestine, signaling feelings of fullness so that you eat less. Indeed, patients on these medications have reported eating considerably less food, which has led to weight loss.

While these medications can offer significant benefits to patients, some may experience side effects, including gastrointestinal symptoms like nausea, bloating, constipation and diarrhea. Many people also experience rapid weight loss on these drugs, which can lead to the loss of lean muscle.

What you eat is an important part of treatment when you’re using semaglutide for Type 2 diabetes or obesity. The efficacy of these drugs can be optimized by complementing them with appropriate dietary choices. As a registered dietitian nutritionist specializing in weight management, portion control and lifestyle change, I understand the importance of aligning dietary choices with medication for optimal outcomes. Eating foods that support semaglutide can reduce the chances of side effects and improve your health outcomes. Here, I explore the best foods to eat – and avoid – when taking GLP-1 medications.

Protein is essential for muscle repair, satiety and metabolic function. Choose lean sources of protein such as poultry, fish, tofu, legumes, eggs and low-fat dairy products like yogurt and cottage cheese. These foods can help stabilize blood sugar levels and keep you feeling full for longer durations. To prevent the loss of lean muscle that goes along with rapid weight loss, I encourage clients taking these medications to increase their protein intake.

Incorporating ample fiber into your diet is beneficial for several reasons. Fiber regulates blood sugar levels, promotes satiety, and aids in digestion. Include fiber-rich foods such as whole grains (oats, quinoa and brown rice), legumes (beans and pulses), fruits and vegetables.

Healthy fats

Not all fats are created equal. Focus on incorporating sources of healthy fats like avocados, nuts, seeds and olive oil into your meals. These fats contribute to feelings of satisfaction after meals, support heart health and aid in nutrient absorption.