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Foods to Avoid on GLP-1s, According to Registered Dietitians | Woman's World

Published

3 days ago

January 4, 2025

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Even though weight loss medications like Ozempic and Wegovy may seem like miracle drugs, GLP-1 patients are also expected to make significant lifestyle changes. GLP-1s help facilitate weight loss, but adding regular exercise to prevent muscle loss, and dietary changes to to make sure you’re still getting good nutrition while eating less, are crucial for long-term effectiveness. And while GLP-1 patients should be consciously consuming more “healthy” foods, there are also certain foods to avoid on GLP-1s. We spoke to registered dietitians who weighed in on what foods patients should avoid or eliminate entirely from their diets for best possible results.

Avoiding these foods when you’re taking GLP-1s may help your weight loss results

With weight loss, there isn’t a “one-size-fits-all” solution. However, dietitians such as Angel Luk, RD and co-founder of FoodMysteries emphasize the importance of avoiding large amounts of sugar and processed foods while taking GLP-1s, to get the most out of the medication (which we make note of in our printable PDF!): “Ultra processed foods that are high in added sugars and unhealthy fats pack a heavy calorie punch while being very low in nutrient density,” she explains. “To optimize results on GLP-1s, I highly recommend that people continue to eat three small meals a day, with one to to snacks as needed, while ensuring that each small meal and snack includes protein, vegetable and/or fruit, and some complex carbohydrates.”

[Ensure] that each small meal and snack includes protein, vegetable and/or fruit, and some complex carbohydrates.

Eating at home can help avoid sneaky extra calories

Caloric deficits are also necessary to ensure the medication works — which is why Luk also adds that eating out should be a treat. Even though cooking a homemade meal after a long day at work can sometimes seem quite taxing, it helps those looking to lose weight — especially on GLP-1s — know exactly what’s going into their food, and how much they are eating. “Even ‘healthier’ options at a restaurant often contain significantly more calories than a homemade ‘copycat’ version of the same meal,” Luk says.

GLP-1 patients should also avoid foods that trigger negative side effects

GLP-1s can sometimes come with unpleasant side effects. Michelle Routhenstein, MS RD CDCES CDN says GLP-1 patients should avoid anything that will further upset their stomachs: “Given that GLP-1 medications can cause nausea and constipation, it’s best to avoid foods that may worsen these symptoms,” Routhenstein says. “This includes refined sugars, fatty foods, processed foods, and large portions.”

This includes refined sugars, fatty foods, processed foods, and large portions.

There are some foods you should be sure to eat when taking GLP-1s

Because GLP-1s tend to decrease appetite, patients should also make sure they are taking in certain nutrients (as noted in our PDF!). Routhenstein says protein and fiber are at the top of her list: “It’s important to include adequate protein intake to prevent muscle loss, as well as fiber to promote regularity and ensure you receive essential vitamins and minerals for overall health,” she explains.

Opting for more cold protein can be an easier way to get enough nutrition with less cooking—and help with side effects

While some may associate “protein” with a grilled steak or a bowl of lentil soup, Luk suggests going cold. Indigestion, headaches, and diarrhea — which are associated with GLP-1s — can make it hard to eat. But opting for cold food may be easier to digest. “Cold protein foods such as milk or calcium fortified plant milk, as well as yogurt, nuts, and seeds, are optimal choices,” Luk explains. “They are dense in protein and unlikely to worsen nausea, which is often triggered by hot, aromatic foods.”

Supplements may depend on you

Routhenstein adds that supplement recommendations will vary from person to person. Getting regular bloodwork on GLP-1s is necessary, however, to examine and identify an individual’s possible deficiencies. “If GLP-1 medications reduce appetite to the point of only consuming one meal per day, supplements may be necessary to ensure adequate nutrient intake. The choice of supplements should be guided by a Registered Dietitian,” Routhenstein says. “They are evaluating your lab results, medical history, medications, age, and gender, with your food intake to ensure benefit versus potential harm.”

It can be hard to get enough fiber while eating less

Although supplements may vary person to person, Luk recommends GLP-1 patients supplement their diets with fiber, in gradual amounts: “In general, most adults do not meet the recommended daily fiber intake goal of 25 to 38 grams per day, let alone while their appetite and intake is reduced while on GLP-1s,” Luk says. “If someone is really struggling to meet their dietary fiber goal via food sources alone, it’s worthwhile to discuss taking a fiber supplement with a health care provider.”

Maintaining a healthy diet on GLP-1s is crucial

If you need a printable reminder of what to eat and not to eat on GLP-1s, make sure to download our PDF! Below is a list of foods to avoid and eat more of while taking weight loss medications.