Taking weight loss drugs can come with a lot of questions. How effective will it be? What are the side effects? Perhaps most importantly…what the heck can I eat? There’s been an increase in people taking drugs like Ozempic or another GLP-1 drug recently…and as a result, an increase in people finding out they might have to change up their diet as well. We break down the recommendations from doctors and researchers below.
- Make every bite count: Food stays in your stomach longer when you’re on weight loss drugs, and you’ll be eating less, so its important to prioritize foods that are of “very high nutritional quality”
- Schedule your meals: Weight loss drugs suppress your appetite, so it can be easy to accidentally skip meals! By scheduling meals, you can help make sure you don’t miss out on crucial calories and nutrients to keep you cruising throughout the day
- Increase your protein intake: You’ll be taking in fewer calories while on these drugs, so its important that what you do eat is supporting your body. Focusing on protein will help prevent muscle loss. Suggestions include Greek yogurt, eggs, beans, chicken breast, and grilled salmon
- Drink more water: Weight loss drugs can also hamper your brain’s thirst signals. Obesity medicine physician Alexandra Sowa recommends targeting 64-ounces of fluids a day. That can come from water, tea, coffee, and more…but you should probably focus on water
- Steer clear of fatty and greasy food: It can be hard to digest fried and fatty foods on weight loss drugs. That means staying away from things like pizza, fast food, doughnuts, sausage, and more
- Stay away from sugary foods, refined carbs, and alcohol: Weight loss drugs work best when your blood sugar is stable according to Sowa. That means you should steer clear of things like alcohol and processed carbs. But you can get your carb fix from things like vegetables, fruits, legumes and whole grains
- Ramp up your fiber intake: Weight loss drugs slow down digestion…and constipation is a common side effect. Doctors recommend increasing your fiber intake to…keep things moving. One study from 2024 recommends 21 grams of fiber a day for women and 30 grams a day for men if they’re using GLP-1 drugs. Some of the best places to get fiber include from whole grains, vegetables, fruits, beans, peas, lentils, nuts and seeds. 1 cup of raspberries, two cups of oatmeal, or 2/3 cup of black beans has around 10 grams of fiber. You could also take fiber supplements.
Source: AARP