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Why does nutrition matter while using a GLP-1?

There is a common misconception that when it comes to weight loss, you must choose whether to use a GLP-1 medication or change your diet. But combining your GLP-1 medication with a healthy meal plan is going to give you the best results in both the short- and long-term.

Weight Loss Medication Meal Plans

Your overall health

There is more to good health than losing weight or maintaining a normal BMI or lean physique. What you eat will significantly impact your health independent of your weight. Consuming too much saturated fat and sodium, plus inadequate fibre, can contribute to high cholesterol, high blood pressure and coronary artery disease even at lower body weights. Inadequate intake of calcium, vitamin D and protein contributes to poor bone density, osteopaenia and osteoporosis, particularly after weight loss. And deficiencies in nutrients like iron and vitamin B12 become more likely when we are consuming less food.

Side effect and symptom management

Side effects like nausea, diarrhoea and constipation are common while adjusting to GLP-1 medication, but nutrition can help. Large meals with lots of fat, spices and rich flavours can worsen nausea and diarrhoea and be off-putting to people who already feel nauseous. Smaller portions of balanced meals with less fat and a good amount of protein and vegetables tend to be better tolerated.

Fibre is also important, and increasing your intake can surprisingly improve symptoms of both diarrhoea and constipation. For individuals with diarrhoea, soluble fibre can help absorb excess water from the intestine, leading to a more solid stool. In the case of constipation, the action of drawing in more water helps soften the stool and create bulk so it can be passed more easily.

Improved body composition

Maintaining adequate muscle mass is crucial for staying active, independent and capable. It also contributes to bone density and can help minimise the appearance of loose or sagging skin after weight loss. Loss of muscle mass around the face and neck is not only a sign of malnutrition but can also contribute to the sunken appearance commonly associated with premature ageing.

Loss of muscle mass is common with any significant weight loss, whether that is achieved with or without the use of a GLP-1 medication. However, this loss can be minimised by consuming adequate protein, along with regular resistance training, during and after your weight loss. Ideally, protein should be consumed at every meal, aiming for at least 20g of protein at every mealtime.

Better weight loss results

Reducing your calorie intake is essential for achieving weight loss. GLP-1 medications help people reduce their calorie intake by controlling appetite and food noise. However, people have different experiences with the medication. Some people find they have little to no appetite at all while using GLP-1 medication, while others have a more modest effect. If appetite reduction is the only tool in your arsenal for weight loss, you may not be consistently achieving the calorie reduction required to achieve your weight loss goals. A structured meal plan with nutrient-dense, calorie-controlled meals is the best way to achieve a consistent calorie deficit and maximise your weight loss results.

Long term success

For most people, maintaining weight loss is more difficult than losing weight in the first place. This is partly because of biological changes that occur during weight loss, but also because maintaining weight loss requires a great deal of behavioural and lifestyle changes.

If commencing GLP-1 medication without dietary support, some people continue to eat nutrient-poor, calorie-dense foods, but thanks to the medication they reduce their portion size. This means that they are able to lose weight by decreasing their calorie intake without significantly improving their eating habits or their nutrient intake.

The idea of losing weight while eating “junk” food is appealing to many, but the trouble starts when it’s time to decrease your dose or stop using the medication altogether. When food noise and appetite return, weight regain is likely in the absence of a healthy eating routine. This routine is much easier to establish when you have the drug on board, reducing the temptation to choose less healthy options. If you use the period of time where you’re actively losing weight to make dietary changes and establish healthy routines, you will be much better prepared for the weight maintenance phase and increase your likelihood of achieving long term weight loss.