What to Eat on a GLP-1, According to a Dietitian Who's Been There
What to Eat on a GLP-1: My Chat with Thalia on KMIR6
I've spent more than 22 years talking about nutrition with patients, interns, and anyone at a dinner party who makes the mistake of asking what I do. Talking about it on TV? That's a different story. I hadn't been interviewed on TV since my early 20s, so this was definitely a little nerve-racking. But I loved every minute of it!
This month I sat down with Thalia Hayden for her Talking with Thalia segment on KMIR6 (NBC Palm Springs) to talk about something I get asked about almost every single week: what should you actually eat when you're taking a GLP-1?
It's a topic that's personal for me, too, and I said so on air. If you missed the segment, here's what we covered, plus a few things I didn't have time to squeeze in.
Why This One Is Personal
A few years ago, during perimenopause, I gained about 30 pounds, and it happened fast. I did everything I'd tell a client, friend, or family memeber to do. I bought the Peloton, cleaned up my eating, cut back on alcohol, and kept an eye on my protein. My body ignored all of it and it was so frustrating.
That's humbling when nutrition is literally your job.
I told Thalia the truth: for me, a GLP-1 was the right choice, and it did help me lose that weight. It didn't replace the basics, though. It worked alongside them. That experience is a big part of why I started The Eat Well Studio, and it's why I get so fired up about what people eat while they're on these medications.
What I Told Thalia About Eating on a GLP-1
Here's the line I kept coming back to on air: "When you're taking a GLP-1, your appetite is suppressed, so what you're eating really needs to count and really needs to matter."
When you're only hungry for half a sandwich, that half had better be pulling its weight. These are the four things I want on your plate.
Protein first. It's what helps you hold on to muscle while the scale goes down, and that matters more than most people realize. Losing weight is one thing, but losing strength is a whole different problem, especially for women in midlife. My personal go-tos are Greek yogurt, eggs, chicken, and beef. On days when I know I haven't hit my protein goal, I'll use a supplement to close the gap, and there's no shame in that.
Complex carbohydrates, especially fiber. Yes, carbs. Whole grains, beans, fruit, and starchy vegetables give you steady energy, and you'll need it when you're eating less overall. They're also where most of your fiber comes from, which matters a lot on a GLP-1. These medications slow digestion down, and constipation is one of the side effects I hear about most. Fiber helps, but adding it slowly and drinking enough water with it matters just as much. (I've got a whole post on fiber coming soon, so stay tuned.)
Water, and more of it than you think. When your appetite drops, your thirst often drops right along with it. A lot of people don't notice they're under-hydrated until they feel tired, dizzy, or backed up.
I also talked about how to eat, not just what. Smaller, more frequent meals tend to go down a lot easier than three big ones, and they can help take the edge off side effects like nausea or feeling uncomfortably full.
A Few Things I Didn't Have Time to Say
TV segments go by fast. Here's what I'd have added with another five minutes.
Lift something heavy-ish. Protein protects muscle best when you give that muscle a reason to stick around. Strength training doesn't need to mean a gym membership. Resistance bands, dumbbells in the living room, or a class you actually enjoy all count.
Plan for the day you stop. Some people regain weight after coming off a GLP-1, especially if their eating habits never really changed. Others may need to stay on the medication longer, and that's okay too. Either way, the habits you build while you're on it are what carry you afterward. That's the part I love helping with.
Don't white-knuckle bad side effects. If you're dealing with severe nausea, vomiting, or constipation, call the provider who prescribed your medication. The dose or the plan may need adjusting, and that's a normal conversation to have, not a failure.
These medications aren't for everyone. GLP-1s were first developed for Type 2 diabetes and are now also approved for obesity, depending on the specific drug and the person. It's a medical decision you make with your healthcare team, and nutrition should be part of that conversation from day one.
Catch the Full Segment
You can read the story and watch the segment on NBC Palm Springs: Talking With Thalia: What to Eat While Taking GLP-1 Medications.
A huge thank-you to Thalia for having me on. I'm truly grateful she gave me the opportunity to share my story and talk about something so many women are wondering about.
If you're on a GLP-1, or thinking about starting one, and you want a plan that protects your muscle, keeps side effects manageable, and still works after you stop, that's exactly what I help women with. Book a free discovery call or check out my GLP-1 nutrition support.
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