Glucagon-like peptide 1 (GLP-1) receptor agonists are a class of Type 2 diabetes drugs that improves blood sugar and may also lead to weight loss. These drugs – including Ozempic, Wegovy and Zepbound – have risen in popularity, not least because of the significant weight loss many patients have experienced.

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 a GLP-1. 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 GLP-1s 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.

Best Foods to Eat When Taking GLP-1s

Lean proteins

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. Aim for 20 to 30 grams of protein per meal to help protect lean muscle during weight loss.

Fiber-rich foods

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

Increase fiber gradually and pair it with fluids and movement.

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.

Non-starchy fruits and vegetables

Load up on non-starchy fruits such as melons, apples, pears and berries; and non-starchy vegetables such as spinach, broccoli, peppers and cauliflower. These nutrient-dense options are fairly low in calories and carbohydrates, making them excellent choices for those trying to manage their weight and blood sugar levels. Prioritizing eating enough of these antioxidant-rich foods is especially important as your overall food intake decreases.