Nutrition and GLP1 Weight Loss Medications; What You Need to Know

By Nancy Lum, RDN

The various GLP1 medications mimic the natural hormone glucagon-like peptide-1 (GLP-1). This hormone is produced in the intestines and plays a key role in regulating appetite, insulin secretion, and glucose metabolism. By mimicking GLP-1, these drugs help to reduce hunger, increase feelings of fullness, and slow gastric emptying, which can contribute to weight loss. The average weight loss achieved in studies is 10-15% of your body weight over a year, and some people lose up to 20%.

When you begin these medications, common symptoms are:

• Nausea and vomiting
• Diarrhea
• Constipation
• Stomach pain
• Bloating
• Increased heart rate
• Appetite changes
• Indigestion
• Heartburn
• Headache
• Dizziness
• Fatigue
• Hair loss
• Low blood glucose (hypoglycemia)

Managing These Onset Gastrointestinal Symptoms:

• Eat smaller portions of food every 3-4 hours to increase your metabolism and reduce the amount of food to digest in one sitting.
• When nauseated or dealing with diarrhea use foods that are easy to digest, bland and low fat such as seafood, fish, chicken, poultry, low fat dairy (cottage cheese, Greek yogurt, 2% cheese, Fair life 1% milk), bananas, crackers and so forth.
• Hydration is imperative to avoid dehydration and more nausea from dehydration. Utilize herbal ginger/peppermint teas, plenty of water 64+ ounces daily.
• Avoid triggers such as high fat, greasy/fried foods, sweet foods high in sugars, alcohol, and carbonation will all increase your symptoms.
• Get 7-9 hours of good sleep daily.
• Have a consistent moderate level exercise routine 30-60 minutes at least 4-5 days a week.
• Limit stimulants like caffeine as these will increase the heart rate more.
• Go from laying down to a sitting position to a standing position slowly.
• Stay upright (sitting or standing) after eating for at least 2-3 hours before laying down to reduce acid reflux.
• If you have stomach pain sip on warm herbal tea and utilize a heating pad or warm water bottle.
• A good biotin supplement and getting in your protein needs will reduce hair loss.
• Utilize ginger, beano for bloating and gas, or Digestive enzymes with probiotics to
  help decrease issues with bloating and gas with indigestion. Aloe Juice also
  helps reduce acid reflux and constipation. Both supplements have high
  regulatory measures and are both GMP/USP products.

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GLP1’s Are a Tool to Assist Weight Loss

Follow A Consistently Healthy Food Plan is Imperative for Lasting Results:

1. Prioritize whole foods; whole fruits/vegetables, lean 85-97% meats, fish and shellfish, other lean proteins such as beans, lentils, non-GMO soy, good fats such as cold pressed olive oil, and avocado oils, avocado, nuts/seeds, and nut butters.
2. Utilize healthier cooking methods, bake, broil, crock pot, and air fryers.
3. Avoid muscle wasting, the slowing down of your metabolism, and low blood sugars by eating protein foods at every mealtime and not skipping meals.
4. Get your actual metabolic protein gram needs goal from your Dietitian to prevent losing muscle on these drugs. Once muscle is lost you will burn less calories per day ongoing. This will lead to slower weight loss and make weight regaining easier.
5. Eat every 3-4 hours despite appetite. Eat smaller meals with added protein foods if your appetite is low to meet your needs.
6. Have your Dietitian provide you with a food plan based on your needs. If you have had bariatric surgery, follow the bariatric eating pattern as taught.
7. If you have not had a bariatric procedure and you are struggling to get food volumes needed to meet vitamin/mineral needs supplementation may be necessary, see your Dietitian for recommendations.