Nutrition For GLP-1 Users

GLP-1 Diet: Nutrition Facts & Sample Food Plan

Any GLP-1 programme should incorporate an effective nutritional strategy in order to meet your daily needs. At the heart of it, it should encompass high-protein, high-fibre meals that help manage appetite and support weight loss while on GLP-1 medication. High protein meals also help preserve muscle tissue and should be easy-to-consume, lower volume meals, along with tips and guidance to achieve healthy weight loss and ensure you are armed with all necessary tools to ensure your health and weight loss goals can be achieved. Part of an effective GLP-1 diet approach is Almased, a GLP-1 support supplement; used in conjunction with weight loss medications, it is particularly beneficial in major part due to its high level of plant-based protein. Proven to retain all your essential muscle, your metabolism will remain optimised while you lose weight. Furthermore, Almased is a nutritionally complete meal replacement shake that provides hydration, balanced nutrition and just the right number of calories to keep you energised - even when your appetite has decreased. Below, we will break down what exactly a GLP-1 diet should be, how to get the right nutrition to fuel your body and how to incorporate Almased into your plan for better results.

What is a GLP-1 diet?

A healthy and successful GLP-1 diet incorporates a balanced diet, rich in high fibre foods, protein, healthy fats and plenty of vegetables. The focus should be on whole foods, minimally processed, which meet your nutritional needs while at the same time, preserving your muscle tissue. Only by supplementing with optimum nutrition strategy, can you expect to achieve clear, health-improving results that will last.

Why does diet matter when taking GLP-1 medications?

Following a balanced diet is important when taking GLP-1 medications because it can help improve the effectiveness of the medication in managing blood sugar levels and weight. Without a healthy diet, optimum results cannot be achieved; in fact, it can be detrimental to your own health particularly where appetite is being modified.

How closely should you follow a GLP-1 diet plan?

By engaging in GLP-1 treatment, you’ve obviously made a clear decision to be more health conscious and therefore want to achieve the best possible outcomes. Here, diet is of paramount importance in reaching these goals. While side effects of using GLP-1 medications have been well documented, including appetite suppression and nausea, it’s really important to adhere to a nutritional plan that provides you with all the necessary nutrients to help improve the effectiveness of the medication you are using. By sticking to a plan and overcoming any wobbles, you’ll give yourself the best chance to see those health gains with every passing day.

What foods should you eat?

Research shows that a diet rich in high fibre foods such as vegetables, wholegrains, fruits and legumes coupled with a limiting of saturated fatty acid intake can bear positive health results. Some of the best foods to eat while using GLP-1 medications include:

Eggs: rich in protein and monounsaturated fats, vitamins and minerals, they can also trigger the release of GLP-1 and other hormones that help you feel full.
Whole grains: such as oats, brown rice and quinoa are high in fibre and benefit digestion and optimum blood sugar levels.
Vegetables: broccoli, carrots, and brussels sprouts are not only low in calories and rich in nutrients and fibre too.
Healthy fats: found in nuts, avocados and olive oil contain healthy mono and polyunsaturated fats which can stimulate the release of GLP-1. They’re also good for brain health!
Berries: low in sugar, blueberries and strawberries are rich in antioxidants, which can help lower inflammation and improve general health.
Legumes: such as chickpeas and lentils are high in fibre and protein, which can help regulate blood sugar levels and promote digestive health.
Leafy greens: spinach, kale, swiss chard, even lettuce are packed with vitamins and minerals, and of course fibre, all positive health promoters.

What foods should you avoid?

Any foods which may cause a rapid spike in blood sugar levels or lower the efficacy of the medications themselves, should be avoided. These include high sugar foods such as juices, soft drinks and alcohol along with refined carbs like white bread or pasta. High fat and processed foods should also be avoided.

Can you eat carbs while on GLP-1 medications?

While some carbs will provide your body with energy and satiety, it’s important to know the foods than can send blood sugar levels spiking and weight loss into decline. The best carbohydrates won’t cause spikes, will keep you full for longer and provide steady energy without the crash. Non-starchy vegetables barely impact blood sugar so think of leafy greens, broccoli, cauliflower, mushrooms or asparagus. Low glycaemic fruits such as berries, pears, kiwi and cherries are far from the enemy and so you are encouraged to eat them. In addition, legumes and wholegrains such as those mentioned previously will all benefit your nutritional intake and keep you on the right track.

How much protein do you need while on GLP-1?

Getting enough protein is essential to the success of your weight loss journey because if you consume too little protein, your muscles won’t get the nutrition they need to maintain or grow. Generally, when you lose weight, you don’t just lose fat, if your muscles are not being used and you are not eating enough protein to support their function, they can begin to waste away. It is recommended by the British Nutrition Foundation that you consume at least 0.8 grams of protein per kilogram of body weight and including healthy lean proteins such as eggs, lean meat, soya products and seafood are a great way of meeting this target.

Do I need to go on a high-protein diet?

One of the most impactful dietary strategies is to increase protein intake while using GLP-1’s. Protein not only helps manage hunger but also supports muscle retention and facilitates sustainable weight loss. It promotes satiety helping you feel fuller for longer, it provides the necessary amino acids essential for muscle repair and growth, keeping you in top metabolic condition and are packed with essential nutrients vital for overall health.

What are some easy protein sources?

These include eggs, fish, lean meats such as chicken and turkey, soya, nuts and seeds as well as beans and pulses. Another easy protein source would be protein-rich shakes (such as Almased) to ensure you are consuming a high-protein diet, especially when you aren't quite ready to consume a full meal.

Sample GLP-1 Diet Plans Using Almased

While your GP or pharmacist will be able to provide clear instructions as to how to take GLP-1 medications, the same may not be true for your daily nutritional intake while using weight loss injections. With a myriad of diet programmes on the market today, it may seem quite confusing; however, to make your programme as effective as possible, a combination of high-quality protein and nutrient-rich foods are a must. This is where the daily consumption of Almased, in conjunction with a balanced intake of healthy foods will help. Below, you’ll find sample food plans which consider your GLP-1 nutritional needs and ultimately lead to long-term, manageable weight-loss success. The key is consistency here. Try and ensure such foods are consumed daily as they will play a key role in optimising health both now and even when you’re GLP-1 journey comes to an end. Our plans are flexible and you do not need to follow them to the letter of the law, while our nutritionists are on-hand should you have any questions related to Almased. You should always speak to your GP or pharmacist if you are unsure about anything or if you have underlying health conditions that may be affected by dieting.