What Is It Like To Eat on a GLP-1 Medication?
What to expect and some advice for nourishing your body, according to experts.
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Like it or not, GLP-1 medications like Ozempic and Wegovy currently dominate mainstream conversations about health, weight and appetite. (They’re also an effective diabetes medication, although this isn’t publicized as much.) Symptoms like nausea and early satiety are often talked about, as is the lack of “food noise” that many people experience when they’re on a GLP-1.
But what is it actually like to eat on GLP-1s? How do the drugs impact your appetite, digestion and nutrition needs? Here’s what experts have to say.
GLP-1 medications work by signaling to the brain that you’re full and slowing the emptying of food from your stomach.
“GLP-1 is a hormone naturally present in our bodies that is released in response to eating,” says Morgan Dickison, RD, a dietitian at Weill Cornell Medicine’s Comprehensive Weight Control Center. “It is responsible for signaling to the brain that you are full and controls gastric emptying, or how quickly food leaves the stomach,” explains Dickison, who presented on nutrition considerations for GLP-1 use at the 2024 Food and Nutrition Conference and Expo. GLP-1 medications act on the receptors for this hormone to induce this same response. Some people are more sensitive to the medications than others, although experts aren’t yet sure why.
The side effects of GLP-1 medications can make it difficult to eat.
According to the Cleveland Clinic, the most common side effects of GLP-1s are loss of appetite, nausea, vomiting and diarrhea. These side effects are most likely to happen when you first start the medication or when you increase your dosage. It’s important to get in touch with your doctor if you experience vomiting or diarrhea for more than a day or two, as these can lead to dehydration and electrolyte imbalances.
Experts recommend avoiding or limiting foods that are high in added sugar and refined carbs, since they can make symptoms worse. The same goes for fried foods and other very high-fat foods, which take your body longer to digest.
Even once you’ve been on the medication for a while, reduced appetite is normal — this is what GLP-1s are designed to do. But this isn’t necessarily a good thing since sometimes it can be difficult to stay nourished. “People may struggle to consume enough total calories, protein, fiber and certain vitamins and minerals,” says Dalia Beydoun, MS, RD, a dietitian in Orange County, California. “Over time, this can lead to issues such as fatigue, reduced muscle mass, hair loss and malnutrition,” she says.
For most people on GLP-1s, it’s best to eat more frequent, smaller meals throughout the day.
Because GLP-1s slow the emptying of food from your stomach, you’ll feel full more quickly. Large meals might make you feel stuffed or nauseous, so Beydoun recommends eating several smaller meals throughout the day. She also recommends a regular eating schedule, which helps keep your appetite consistent.
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Low-volume, nutrient-dense foods can help you meet your nutrition needs.
If you’re struggling to eat much, Beydoun recommends prioritizing more nutrient-dense foods. “For example, proteins like chicken or fish can provide more protein in smaller servings compared to plant-based options like beans,” she says. Foods rich in healthy fats — like nuts, seeds, olive oil and avocado — are another good way to get enough energy without feeling too full.
Dickison stresses the importance of adequate protein, which helps preserve muscle mass and supports a healthy metabolism. Although your exact protein needs will vary based on your age, size, gender and activity levels, she recommends a minimum of 60 grams per day, and up to 1.5 grams per kilogram of body weight.
It’s also important to eat enough fiber — 20 to 25 grams per day for women and 25 to 30 grams per day for men, according to Dickison. If high-fiber foods like fruits and vegetables make you feel full quickly, Beydoun recommends cooking them to reduce the volume.
To prevent dehydration, you should also be drinking a minimum of 1.5 to 2 liters of water per day, Dickison says. If you can’t drink water with food because it makes you feel full too quickly, be sure to keep a water bottle nearby to sip in between meals.
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Supplements can be helpful if you’re struggling to meet your needs with food.
If you’re constantly feeling weak or fatigued, it’s possible that you’re not getting enough calories or nutrients. In this case, Dickison recommends using protein supplements like shakes or bars. You may also want to add a multivitamin and a fiber supplement, but it’s best to talk to your doctor first.
If you’re constantly struggling to eat enough, your doctor may recommend a medication change.
If you’re struggling to meet your nutrient needs in the first couple of weeks on a GLP-1, it could just be that your body needs some time to adjust. But if you’re consistently unable to eat enough to meet your nutrient needs, you should check in with your doctor about whether the medication (or the dosage) is right for you, Dickison says.
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