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What should you eat while using a GLP-1?
GLP-1 medications can be a useful tool for sticking to a meal plan or achieving a caloric deficit to lose weight. This is because GLP-1 medications can help to reduce overall appetite as well as “food noise”, which is the drive to eat, particularly foods that very palatable and energy-dense (aka “junk food”).
Because of the effectiveness of GLP-1 medications in reducing appetite and food noise, many people using GLP-1 medication lose weight without intentional dietary changes or support from a dietitian or nutritionist. However, using a GLP-1 medication without making healthful dietary changes (beyond calorie restriction) can result in negative side effects, and leaving potential health gains on the table.
Protein
People who use GLP-1 medication without following a healthy meal plan or the advice of a dietitian or nutritionist are likely to consume inadequate protein. Not consuming enough protein while using a GLP-1 medication can contribute to excessive loss of muscle, bone and other fat-free mass.
There is no single, magic number for the ideal amount of protein to consume, but a good rule of thumb is to aim for at least 1 g of protein per kilogram of body weight per day, up to around 1.5 g per kilogram of body weight per day. For a 90 kg person, this would mean consuming at least 90 g of protein per day. For best results this would be split across multiple meals and snacks per day, to prevent digestion issues and support muscle mass. Aiming for at least 20 g protein per meal and snack is a great way to achieve this.
What does 20g of protein look like?
Lite n’ Easy protein shake made with water (20 g protein per serving)
Lite n’ Easy protein shake made with skim milk (29 g protein per serving)
Lite n’ Easy GLP-1 snack meals (more than 20 g protein per serving)
Lite n’ Easy high protein dinners (more than 30 g protein per serving)
Calcium
Calcium is important for maintaining our bone density, which is particularly important during weight loss. When we lose weight, we don’t simply lose fat – we also lose lean mass, such as muscle and bone tissue. Our diet and exercise habits will help determine how much muscle and bone is lost as part of overall weight loss.
Alongside weight-bearing exercise, adequate calcium intake is needed for healthy bones. Calcium is primarily found in dairy foods, like milk, cheese and yoghurt. Nowadays, most plant-based milks (such as soy, almond and oat milk) are fortified with added calcium, but not all, so it’s important to check the label. Calcium is also found in the bones of tinned fish (salmon, sardines), and a very small amount is found in vegetables. It is very difficult to meet your recommended daily intake of calcium through vegetables alone – but vegetables are still important and have loads of other health benefits.
| Age | Female RDI (Recommended Daily Intake) | Male RDI (Recommended Daily Intake) |
|---|---|---|
| 19-50 yrs | 1,000 mg/day | 1,000 mg/day |
| 51-70 yrs | 1,300 mg/day | 1,000 mg/day |
| 71 yrs + | 1,300 mg/day | 1,300 mg/day |
Source: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/calcium
How much calcium is in that?
| Calcium | Protein | Calories | |
|---|---|---|---|
| 1 cup (250 mL) full cream milk | 300 mg | 8.7 g | 160 Cal |
| 1 cup (250 mL) full cream milk | 330 mg | 9.0 g | 90 Cal |
| 1 cup (250 mL) low fat lactose free milk | 325 mg | 8.5 g | 115 Cal |
| 1 cup (250 mL) soy milk, calcium-enriched | 400 mg | 8.0 g | 160 Cal |
| 1 cup (250 mL) oat milk, calcium-enriched | 300 mg | 2.5 g | 145 Cal |
| 1 cup (250 mL) almond milk, calcium-enriched | 275 mg | 2.1 g | 100 Cal |
Fibre
Consuming adequate dietary fibre is important for preventing constipation and reducing the risk of developing chronic diseases including heart disease, certain cancers and diabetes. For women, an adequate intake of fibre is 25 g per day, and for men it’s 30 g per day (source https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/dietary-fibre). For reducing chronic disease risk, recommendations are 28 g per day for women and 38 g per day for men (source https://www.eatforhealth.gov.au/nutrient-reference-values/chronic-disease/micronutrients-dietary-fibre).
| Sex | Adequate intake | Intake for chronic disease risk reduction |
|---|---|---|
| Female | 25 g/day | 28 g/day |
| Male | 30 g/day | 38 g/day |
While using a GLP-1 medication it’s important to focus on your fibre intake, as the medication can slow digestion which increases the risk of constipation. Additionally, many GLP-1 users find themselves unintentionally reducing their fibre intake as they reduce their overall food intake due to reduced appetite.
If your diet has been pretty low in fibre lately, it’s best to increase your intake slowly. If you increase your fibre intake too quickly you can experience side effects like gas, bloating and flatulence while your body adjusts. Also, make sure you increase your fluid intake, as consuming a lot of fibre without fluid can cause further gut issues.
Lite n’ Easy fibre boosts:
Lite n’ Easy Fibre Focus dinners (more than 7 g fibre per serving)
Lite n’ Easy protein shakes (at least 5 g fibre per serving)
Lite n’ Easy protein smoothies (7.6 – 11.2 g fibre per serving)
Small, Frequent Meals
If you are someone who has struggled with overeating in the past, you might find it strange that you are now struggling to finish your meals. In this situation it can be helpful to switch to smaller portions that prioritise the nutrients you need the most right now: protein, fibre and calcium.
It’s important to eat at least three meals per day to ensure you are getting enough energy and other nutrients. You may need to add in snacks to meet your requirements. If there are times of day where your appetite is particularly low, protein shakes and protein smoothies are easy to consume and give you a good boost of protein, fibre and calcium (when made with dairy milk or calcium-enriched plant-based milks).
Try to use your limited stomach space wisely, and in moments where you are hungry, start with lean protein sources (like chicken breast, fish, tofu or lean steak) and low calorie, fibre-rich foods like vegetables, legumes and whole grains. While using GLP-1 medication you might find that you become uncomfortably full very quickly, and if you start with bread, crackers or chips you’ll find you don’t have room for the nutrients you need to be eating.
If your appetite is very low, try not to consume water or other beverages at the same time as your meals, as this can fill you up more quickly, and may contribute to indigestion.