GLP-1 Diet

More and more people are turning to GLP-1 medications like Ozempic, Wegovy, or Zepbound to help them lose weight. These medications work by mimicking your natural glucagon-like peptide-1 hormone, which regulates your blood sugar levels, slows gastric emptying, and helps give you the feeling of fullness so you know when to stop eating.

If you are taking one of these medications or are considering starting on one for weight loss, you should understand that your diet can significantly impact how successful you will be in reaching your goals. Eating certain foods and avoiding others can help you lose weight and minimize some potential side effects, so knowing what to include in your GLP-1 diet plan is super important.

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Why You Need To Eat A Special GLP-1 Diet

GLP-1 medications help you lose weight by slowing down the speed of your digestion process, suppressing your appetite, and keeping your blood sugar levels properly balanced. These medications also help make your digestive process work more efficiently, but your body will also respond differently to food than prior to using the GLP-1 injections. Following a GLP-1 diet plan full of low-calorie, healthy foods can help keep you satisfied for a longer time, mitigate digestive discomfort, and boost your energy levels.

GLP-1 medications change how your metabolism processes food, so the foods you eat can either help promote weight loss or make things harder on your body. These medications slow down how quickly your stomach empties, help regulate your blood sugar, and significantly reduce food cravings. When you concentrate on eating a GLP-1 diet with nutrient-dense foods that are easy to digest, you will feel energized and satisfied. On the other hand, if you eat food that is too heavy, greasy, full of sugar, or heavily processed, it can cause discomfort, induce food cravings, and hinder your progress.

Following A Good GLP-1 Diet Plan Helps You Stay Satisfied

When you eat the right kinds of food, your body gets the fuel it needs without overwhelming your digestive system. Eating lean proteins, vegetables with fiber, and healthy fats can give you a steady supply of energy and satisfy you without causing side effects like nausea or sluggishness. Eating whole grains like quinoa or brown rice breaks down more slowly, so they help prevent blood sugar spikes and crashes.

It is also important to make sure you drink enough water and eat small, well-balanced meals to help your metabolism run smoothly while on a GLP-1 diet plan.

Eating The Wrong Foods Can Leave You Feeling Sick And Tired

There are some foods to avoid while on semaglutide or other GLP-1 medications because if you eat the wrong foods, like fried, fatty, or sugary foods, they can “gum up the works” and slow down or stall your weight loss progress. These foods already take longer to digest, so when eaten while taking GLP-1 medications (which are already slowing down your digestion), can cause you to feel bloated, nauseous, and uncomfortable. Highly processed foods, like fast food or refined carbs, can cause blood sugar swings, which can make you feel fatigued or drained instead of energized.

What Foods Should Be Included In A GLP-1 Diet Plan

Following is a GLP-1 diet plan guide to help you choose the foods that will work with your medication and result in weight loss.

 Lean Proteins

Protein is one of the most important things you need to eat to keep your body healthy and keep you feeling full for longer. It also helps you retain muscle mass while your body burns fat. Avoid fatty cuts of meat or eating fried proteins because they are normally harder to digest and can cause unpleasant side effects like nausea. Some good sources of high-quality protein include:

• Chicken breast
• Turkey
• Fish (salmon, tuna, cod)
• Eggs
• Low-fat Greek yogurt
• Cottage cheese
• Lentils and beans
• Tofu

Non-Starchy Vegetables

Vegetables give your body critical essentials like vitamins, minerals, and fiber without adding extra calories. They help keep your digestive system running smoothly and prevent blood sugar spikes. Raw vegetables can sometimes cause bloating or stomach issues, but steaming or roasting them can make them easier to digest. Some non-starchy vegetables include:

• Leafy greens like spinach, kale, arugula, etc.
• Bell peppers
• Broccoli
• Cauliflower
• Carrots
• Cucumbers
• Zucchini

Whole Grains

Whole grains break down slowly during digestion, which balances out your blood sugar and keeps your energy levels from crashing. It is best to start with small portions of whole grains to mitigate the risk of bloating since GLP-1 medications cause the digestive system to process food much slower. Some good GLP-1 diet plan choices include:

• Brown rice
• Quinoa
• Oats
• Whole wheat bread or pasta
• Barley
• Farro

Healthy Fats (Essential for Fullness and Brain Function)

Some fats can be beneficial and keep you feeling full for a longer time. They work to keep your brain healthy and work to help your body absorb essential vitamins. Some fats that are among the GLP-1 foods include:

• Avocados
• Nuts like almonds, walnuts, and cashews
• Seeds like chia, flax, and pumpkin
• Olive oil
• Fatty fish like salmon, mackerel

Fruits

Fruits are full of antioxidants and fiber, but you need to be careful because some are high in natural sugars. If you eat fruit along with protein or healthy fats, like nuts or Greek yogurt, it can help slow sugar absorption and keep your blood sugar from spiking. The best options for those following a GLP-1 diet plan include:

• Berries like strawberries, blueberries, and raspberries
• Apples
• Pears
• Oranges
• Grapefruit

Water And Hydrating Fluids

It is very important to stay hydrated at all times, but especially when you are trying to lose weight following a GLP-1 diet. Often your brain mistakes being thirsty for hunger, so drinking an adequate amount of water during the day can prevent this from happening. Staying properly hydrated can also keep your metabolism on track and reduce the intensity of some of the GLP-1 side effects.

• Water 
• Herbal teas
• Low-sugar electrolyte drinks
• Broths and soups

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Foods to Avoid on a GLP-1 Diet

Certain foods can trigger negative side effects like nausea, bloating, or energy crashes because they take longer to digest and can worsen these chronic side effects. When you are following a GLP-1 diet plan, it is best to avoid certain foods, including:

Fried and Greasy Foods

• Fast food
• Fried chicken
• French fries
• Bacon and sausage

Highly Processed Carbohydrates

Carbs in this category are notorious for causing quick sugar spikes followed by crashes that cause hunger and fatigue.

• White bread
• Regular pasta
• Sugary cereals
• Baked goods like cakes, pastries, donuts, and cookies.

Sugary Foods and Beverages

Consuming excess sugar can lead to insulin spikes and make it harder to control your appetite. Also, many of these foods trigger cravings, which can override the benefits of the GLP-1 medication.

• Candy and other sugar-filled sweets
• Soda
• Fruit juices that contain added sugar
• Ice cream

Alcohol

Some have asked, “Can you drink on Ozempic?” Alcohol can interfere with blood sugar control, promote dehydration, and may cause increased nausea when you are using GLP-1 medications, so it is best to avoid it.

• Beer
• Wine
• Liquor

Carbonated Beverages

If you are taking GLP-1 medication, the carbonation bubbles can cause bloating and increased discomfort. Beverages to avoid include:

• Soda (even diet soda)
• Sparkling water
• Beer

GLP-1 Diet Plan Sample Daily Menu

Below is a sample menu that would work with your GLP-1 medication to help you reach your weight loss goals. We have only included the foods as examples, but your weight loss doctor would provide you with the appropriate quantities and specific details based on your circumstances. 

• Breakfast: Greek yogurt with berries and topped with a sprinkle of chia seeds.
• Lunch: Grilled chicken on a bed of mixed greens, cherry tomatoes, cucumbers, and a drizzle of olive oil.
• Snack: About ¼ cup of almonds or an apple.
• Dinner: Baked salmon with quinoa and steamed broccoli.

Dessert: Sliced oranges or a small serving of mixed berries.

GLP-1 Diet Plan Tips

In addition to choosing your foods wisely, there are some lifestyle changes you can make to help your GLP-1 medication work better for you.

1. Eat small but more frequent meals.
2. Eat mindfully and slowly and chew your food completely.
3. Tune into the cues your body is sending (hunger and satiety).
4. Have healthy food and snack choices prepared and ready to go.
5. Drink enough water.
6. Do not eat late at night.

Mitigating GLP-1 Side Effects

GLP-1 medications often cause side effects like nausea, vomiting, diarrhea, etc. If you have been wondering what to eat on Ozempic to avoid nausea, the following tips will be helpful.

• Eat small meals to prevent disrupting your digestive system while keeping your energy levels high.
• Eat bland, low-fat foods like crackers, plain toast, and rice because they are more gentle on your stomach.
• Stay properly hydrated but drink small amounts frequently throughout the day.
• Avoid spicy foods, greasy foods, etc.
• Watch your intake of caffeine because it can exacerbate gastrointestinal issues.

Get Professional Help And Lose More Weight With GLP-1?

Batash Endoscopic Weight Loss Center offers prescriptions for GLP-1 medications that can help your weight loss journey be more successful. Many individuals have underlying conditions that hinder their weight loss effort or, in some cases, cause weight gain. Working with an expert in obesity medicine like Dr. Steven Batash will provide you with access to weight loss tools, effective strategies, and a convenient RX prescription program that delivers your GLP-1 medication right to your door. Additionally, you will have access to a comprehensive support system that will be there to assist you every step of the way. 

One of the most innovative weight loss tools offered by Dr. Steven Batash is a non-surgical procedure called Suture Sculpt endoscopic sleeve gastroplasty (ESG). When this procedure is combined with GLP-1 medications, it has proven to be a powerful solution for sustainable weight loss with amazing results. Suture Sculpt ESG is a minimally invasive procedure that reduces the size of the stomach using sutures to limit food intake and achieve a feeling of fullness while eating smaller portions. There are no incisions involved, and most people are back to their normal routine in about three days. 

Since GLP-1 medications work by slowing down digestion and reducing appetite, combining these two treatments can significantly enhance weight loss results and improve your metabolic health. Many patients have been able to reduce or eliminate medications that were previously necessary to control their blood sugar or blood pressure.

Suture Sculpt ESG + The RX Prescription Program = Success

One of the biggest challenges of losing weight is practicing portion control, which results in overeating. Suture Sculpt ESG creates a physical restriction that helps regulate how much food you can eat at one time, which makes it easier to create the calorie deficit needed to result in weight loss. GLP-1 medications help you feel full by suppressing hunger hormones, and when combined with Suture Sculpt ESG, you feel full when eating smaller meals and have fewer cravings, which makes it easier for you to stick to the lifestyle changes necessary to achieve and maintain a healthy weight. 

Suture Sculpt ESG and GLP-1 medications used together can help improve conditions like type 2 diabetes, high blood pressure, and metabolic syndrome. Since Suture Sculpt ESG is a long-lasting, reversible procedure and GLP-1 medications can be adjusted or discontinued as needed, combining them for initial weight loss offers flexibility and provides sustainable results. When both the physical and hormonal aspects of appetite control are dealt with, it becomes easier to follow a low-calorie, balanced diet.

Are You Ready To Take Control Of Your Health?

If you are tired of struggling to lose weight on your own to improve your health, it is time to seek professional help. The professionals at Batash Endoscopic Weight Loss Center are ready to help you reach sustainable weight loss. They can create a customized plan just for you and your circumstances that can provide the perfect medical intervention for you, where you will finally see your efforts resulting in weight loss. 

Set up a virtual or in-person consultation with Batash Endoscopic Weight Loss Center to get all your questions answered and find out what options are available to you that will allow you to achieve the results you desire. Losing weight is complex and challenging, but you do not have to do it alone. Let the experts in weight management help you choose and navigate your journey to better health. We are looking forward to meeting you!

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