GLP-1 medications (like Ozempic, Wegovy, Victoza, Mounjaro, and more) can be absolutely game changing for type 2 diabetes management, but they can also impact how and when you feel hungry. When your appetite shifts on GLP-1s, every bite matters more. Being thoughtful becomes key. You may not have all the answers, but that’s okay. You’re learning every day, and you deserve credit for that. We are going to talk about nutrition and plate focuses that may help you feel energetic, maintain muscle, and work with your medications (not against them).
Protein is essential for everyone but can be especially important during a potential weight loss process, because it may help preserve muscle. Your muscles help you function in every aspect of daily life which is one reason why they are so essential. Focusing on protein can make a world of difference with GLP-1 usage. General targets suggest we should have 1.2 to 2.0 g per kilogram of body weight per day. This translates to about 0.55 to 0.9 grams per pound of body weight, per day. So, someone who weighs 200lbs might have a protein goal of 110-180g per day. Without thoughtful planning of protein, many individuals may fall short on these targets.
Some quick suggestions could be…
When it comes to taking a GLP-1, many individuals notice that their appetite and side effects are stronger closer to the time of injection. So the day of, and the day after an injection or increased dose can be much more difficult than the rest of the week leading up to the next injection. Having a game plan for “safe” foods for peak symptom days (think: nausea, GI discomfort, diarrhea/constipation) could make all the difference.
We’ve already talked about how being thoughtful with foods can be so key, but pairing that thoughtfulness with timing may also make a world of difference. Think of it like a gradient. Symptoms can progress through the week. Some practical tips you can consider might be eating smaller, more frequent meals (~3-4 per day), avoiding trigger foods (which are often fried, processed, or high-fat foods) when symptoms are strongest.
Ultimately you have to find what works for you. No one is an expert on your body like yourself. What works for one person may or may not work for someone else. Think about how people have different food preferences (like your IRL bestie might like pizza most, but maybe your favorite food is pho). Neither of you are wrong, you just have different preferences. That’s exactly how we think about GLP-1 side effects. Common triggers or culprits for those not so fun side effects can include fried, processed, and high-fat foods which may lead to worse nausea and GI symptoms (aka your ‘tummy’ might not feel as great). The CDC recommends that people with delayed gastric emptying eat meals that are low in fat, since high-fat foods can delay stomach emptying and worsen symptoms. My best tip is to listen to your body while keeping the research in mind. Build your personal toolkit and understand your symptoms by tracking, keeping a food diary, and slowly making changes as needed.
It’s about working with your medication for better outcomes. So focusing on protein, time your eating strategically, and identify what works for you and what doesn’t. You may have more control than you think over how you feel. We have so many resources on balanced plates, blood sugar management, and more, so check out our existing articles on building a balanced plate, how food affects blood sugar, and understanding hunger/fullness cues for even more support.
Here’s my final note: you’ve GOT this, and these strategies can help you feel better and work towards your goals.