You are taking a GLP-1 medication, we recommend a thorough nutrition assessment to develop a plan for helping to prevent muscle loss, nutrient deficiencies, and help you achieve long-term weight loss success. Some general tips for helping you get started...
Stay hydrated
- GLP-1 medications can cause food to move through your digestive system slower. This means there's more time for water to be removed from the food and can lead to drier stools and may cause constipation.
- Drink the number of ounces that is equal to around ½ of your body weight in pounds. So if you weigh 200 pounds, you’ll want to drink 100 fl oz a day.
- All caffeine free, non-alcoholic liquids “count” towards your goal for the day. Reach for herbal teas, seltzers, and infused water if you don’t love gulping down plain water.
Eat more fiber
- Aim for at least 25 grams each day.
- Eat fruits and vegetables with edible skins or seeds like berries and apples.
- Include more beans and lentils. They have the extra bonus of being high in protein.
- Eat whole grains like oatmeal, quinoa, and whole grain breads.
Include protein rich foods
- Preserves lean body mass/muscle while weight loss is occurring
- Spread your intake over the course of the day.
- Choose lean meats, poultry and fish as well as eggs, lower fat cheeses, yogurts, and cottage cheese.
- Don’t discount plant-based proteins like garbanzos, edamame, black beans, tofu, and whole grains like quinoa and farro.
Check out our article on GLP-1 Weight Loss Medications-What's the Hype?
At Nutrition Dynamix, we strive to provide individualized medical nutrition therapy. The above recommendations are generalized, but YOUR needs may be different. Let us help you to set a meal plan that is right for YOU including an adequate protein goal.
Amy Mendez is a dietitian with over 25 years of experience in metabolic health. She is taking on new patients at our Longmont office and via telehealth. Schedule an appointment.
