Dietary Considerations When Taking GLP-1 Medications
BY: EMILY NIELL, MS, RDN, LD
GLP-1 is a hormone produced in our small intestine that regulates blood sugar, appetite, and digestion. GLP-1 agonists are medications that mimic the GLP-1 hormone in the body. They were first commonly prescribed for those with type 2 diabetes to regulate blood sugar levels. Since it was discovered that weight loss was a side effect, the FDA approved Liraglutide for the first time in 2014 as a weight loss medication. Fast forward to 2025, and there are many forms of GLP-1 agonist medications such as Semaglutide (Ozempic) and Tirzepatide (Zepbound).
While GLP-1 agonists are helping so many people reach their weight goals, there are some trends being observed of not only fat loss, but also muscle loss in this patient population. Preserving muscle mass is important because the more muscle mass we have, the higher our resting metabolic rate, which is the number of calories your body burns at rest. This can make it easier to manage body weight and prevent obesity in the long term. Muscle mass also contributes to our strength and mobility and if it’s lost, can increase the risk of falls and fractures, especially in older adults. Although there is not yet any standard diet for those on GLP-1 medications, it’s a good idea to make sure protein intake is adequate and safely incorporate some resistance training into your exercise routine to avoid significant muscle loss on these medications.
When taking GLP-1 agonists, your appetite will be suppressed, and your overall daily food intake will decrease. Despite this, avoid not eating for long periods of time and when you do sit down for a meal or snack, prioritize whole foods. Include those rich in protein, fiber, healthy fats, and essential vitamins and minerals. Protein sources like eggs, lean meats, poultry, fish, and low-fat dairy, are vital to minimize muscle loss. If you struggle to get in enough protein during the day, a protein supplement may be warranted. High-fiber foods such as vegetables, fruits, and whole grains are also key as they help regulate digestion and blood sugar levels, which is particularly important since GLP-1 drugs slow digestion and may cause gastrointestinal side effects like constipation. When getting enough fiber in the diet, it is also crucial to stay properly hydrated throughout the day as adequate hydration allows fiber (particularly soluble fiber) to absorb enough water to create regular stools that are easier to pass, preventing constipation.
Did you know certain nutrients can stimulate the production of the GLP-1 hormone in the body, even if you’re not on these medications? High protein foods, whole grains, legumes, and fresh fruits and vegetables all can support GLP-1 activity in the body in their own way. Not only can a balanced diet help support GLP-1 hormone in the body, but so does adequate sleep, stress management, and regular physical activity.
*This information is intended for general educational purposes only and does not constitute individual medical or nutrition advice. Please consult your physician or registered dietitian for personalized recommendations based on your specific health needs.
