GLP-1 medicines like Ozempic®, Wegovy®, and Zepbound® have opened new doorways for folks struggling to reduce weight. When you’ve began one or are exploring your choices, it is best to know these medicines work greatest when mixed with the correct vitamin plan, not used as a alternative for one.
With out the correct vitamin help, many individuals expertise uncomfortable side effects, low vitality, or weight regain.
That’s why in Could 2025, 4 of the nation’s main well being organizations launched professional vitamin tips for folks taking GLP-1s. Their aim: assist you to really feel higher, keep on monitor, and preserve your outcomes for the long run.
Right here’s why it issues, what the specialists suggest, and easy methods to make it work in your each day life.
How GLP-1s Help Weight Loss and Well being
GLP-1 medicines mimic a hormone your physique naturally produces. By binding to receptors within the intestine, mind, pancreas, and different organs, they assist cut back urge for food, curb cravings, sluggish digestion, and enhance blood sugar management. Some folks additionally report higher sleep, extra secure vitality, and diminished irritation.
Thanks to those results, GLP-1s can result in spectacular weight reduction. Scientific trials present folks can lose 5 to 18 % of their physique weight in simply over a yr. That is rather more than what is usually seen with way of life adjustments alone.
However ends in on a regular basis life don’t all the time match medical knowledge. Greater than half of individuals cease taking GLP-1s inside a yr, typically attributable to uncomfortable side effects like nausea, fatigue, and constipation. Others plateau or regain the load they misplaced.
These challenges aren’t simply concerning the remedy. In lots of circumstances, they replicate what’s lacking: vitamin help.
How Poor Diet Undermines Progress on GLP-1s
When your urge for food drops and uncomfortable side effects kick in, it turns into straightforward to eat too little. Whereas consuming much less is a part of how GLP-1s work, not consuming effectively sufficient can intervene together with your progress.
Right here’s how insufficient vitamin can have an effect on your outcomes:
- Nutrient Deficiencies
Low meals consumption, particularly with nausea or diarrhea, may cause deficiencies in vitamins like iron, calcium, magnesium, and B nutritional vitamins. These vitamins help vitality, immunity, and metabolism. When they’re missing, chances are you’ll discover fatigue, thinning hair, brittle nails, or constipation. - Muscle and Bone Loss
Everytime you reduce weight, you’ll lose each fats and muscle. With out sufficient protein, your physique might lose extra muscle than it ought to, which slows metabolism and weakens your physique. Bone density may additionally decline, particularly in ladies and older adults. - Dehydration and Electrolyte Imbalance
Nausea, vomiting, and diarrhea enhance the danger of dehydration. Low fluid consumption also can result in fatigue, constipation, kidney pressure, and irregular heartbeats. - Weight Regain
GLP-1s cut back starvation however don’t educate lasting habits. With no plan to keep up balanced consuming, many individuals regain weight. One massive research discovered that about two-thirds of the load misplaced with GLP-1s was regained inside a yr of stopping the remedy.
These considerations are why specialists emphasize that GLP-1s are a instrument, not your entire resolution. Pairing remedy with a personalised vitamin technique helps your well being and helps your outcomes final. So, what does vitamin plan appear to be?
What the Consultants Suggest and Make It Work
To assist folks succeed, 4 nationwide well being organizations—the American School of Life-style Medication, the American Society for Diet, the Weight problems Medication Affiliation, and The Weight problems Society—launched professional vitamin tips in 2025.
Their suggestions are based mostly on analysis exhibiting that individuals who mix GLP-1 therapy with dietary help lose extra weight, expertise fewer uncomfortable side effects, and usually tend to preserve their progress after stopping remedy.
Listed below are the important thing methods, together with easy methods to use them.
1. Prioritize Protein
Why it issues: Protein helps protect muscle mass and bone energy whilst you reduce weight. It additionally helps maintain you full and glad.
do it:
- Purpose for round 80–120 grams of protein per day. Pair enough protein consumption with energy coaching to greatest shield muscle groups.
- Embrace a protein supply at each meal and snack. Eat protein first at every meal to extend the probabilities you’ll get sufficient protein earlier than feeling full.
- Select lean choices like eggs, hen, fish, dairy, tofu, and beans as an alternative of purple or processed meats. Decisions that offer you quite a lot of protein in comparatively small portion sizes embody Greek yogurt, cottage cheese, and egg whites.
- Use protein shakes or bars if wanted (search for low-sugar and a minimum of 10 grams of protein per serving)
2. Make Each Chunk Depend with Nutrient-Dense Meals
Why it issues: With diminished urge for food, each chunk ought to present nutritional vitamins, minerals, and fiber.
do it
- Use the plate methodology as a information: Fill half your plate with non-starchy veggies like leafy greens, peppers, or zucchini, then cut up the rest of your plate between lean proteins and fiber-rich grains.
- Use high-fiber complete grains extra typically than refined grains (like white breads and processed snack meals).
- Overview your weight-reduction plan with a healthcare supplier to resolve if dietary supplements are wanted.
3. Keep away from Low-Nutrient Meals That Make Aspect Results Worse
Why it issues: Excessive-fat and ultra-processed meals can set off or worsen nausea and digestive signs. Plus, they’re low in nutrient worth, taking area away from extra nutritious choices that shield you from nutrient deficiencies.
do it:
- Keep away from fried meals and processed meats, like bacon, sausage, lunch meat, and quick meals. As an alternative, select baked, roasted, or broiled proteins like hen, fish, tofu, or nuts.
- Reduce on sugary drinks and snacks.
- Select mild choices, like bananas, oatmeal, or broth, when experiencing nausea.
4. Eat Small, Frequent Meals
Why it issues: Smaller meals eaten continuously all through the day assist you to meet your vitamin targets, even with a low urge for food.
do it:
- Goal consuming each 3–4 hours, even when it’s only a snack.
- Strive straightforward combos that embody protein and carbohydrates: a protein shake with fruit, cottage cheese or yogurt, apples and peanut butter, a half sandwich and veggie sticks, canned tuna with complete grain crackers and veggie sticks.
- Use cellphone reminders or meal timers if wanted.
5. Keep Hydrated
Why it issues: Nausea, vomiting, diarrhea, and low starvation cues can enhance your threat for dehydration. Dehydration can worsen constipation, deplete vitality, and negatively influence kidney and coronary heart well being.
do it:
- Hold water or natural tea with you all through the day.
- Sip fluids between meals to keep away from feeling overly full at mealtime.
- Strive ginger tea, broths, or electrolyte drinks in case you’re coping with nausea or vomiting.
6. Construct Cooking Confidence Over Time
Why it issues: Cooking abilities help long-term success by supplying you with extra management over what you eat.
do it:
- Begin by cooking yet one more meal at dwelling every week.
- Lean on easy instruments like sheet pan dinners or one-pot soups.
- Utilizing meal alternative merchandise, like these which can be a part of the Nutrisystem Meal Plans, may help you apply a balanced consuming construction whilst you construct the abilities to cook dinner extra by yourself.
What About Keto or Intermittent Fasting?
Some folks pair GLP-1s with diets like keto or intermittent fasting. These approaches may match for some, however may cause issues throughout GLP-1 therapy.
Keto may be very low in carbohydrates. Since GLP-1s decrease blood sugar, this mixture may cause dangerously low ranges. The high-fat focus of keto may additionally enhance nausea and cut back fiber consumption.
Intermittent fasting encourages lengthy durations with out meals. Mixed with diminished urge for food, this will make it exhausting to fulfill your dietary wants and will enhance the danger of blood sugar drops and binge consuming.
As an alternative, give attention to balanced meals you’ll be able to keep on with constantly. A gentle consuming routine that matches your way of life will likely be extra sustainable and supportive of long-term outcomes.
Working with a dietitian or healthcare supplier may help you personalize your strategy and keep supported all through your journey.
Backside Line: A Good Diet Plan Helps GLP-1s Work Higher
GLP-1 medicines could be a highly effective instrument for weight reduction, however vitamin continues to be the muse for fulfillment. The best plan helps cut back uncomfortable side effects, shield your vitality, and make outcomes final past the remedy itself.
Nutrisystem’s excessive protein strategy to weight reduction, that includes portion-controlled meals, can present comfort that can assist you get began constructing wholesome habits.
Keep in mind, wholesome weight reduction isn’t just about consuming much less. It’s about giving your physique the vitamin it must really feel robust, energized, and assured, for good.
References:
- Skilled Panel. Dietary priorities to help GLP‑1 remedy for weight problems. Weight problems. Revealed Could 30, 2025. doi:10.1002/oby.24336
