Health

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

Published

1 year ago

January 4, 2025

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

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.

Foods to Avoid on GLP-1s

Processed foods
Food from restaurants
Refined sugars
Fatty foods
Processed foods
Large portions

Foods to Incorporate into a GLP-1 Diet

Protein (eat cold for digestion)
Supplements, based on guidance from a dietitian
Fiber

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Health

Origin of deadly cancer affecting young adults revealed in alarming report

Published

7 hours ago

March 4, 2026

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Origin of deadly cancer affecting young adults revealed in alarming report

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As colorectal cancer (CRC) is now the leading cause of cancer death in adults under 50, a new report reveals some surprising shifts in the incidence of the disease.

Although rates of CRC have been declining among seniors, those 65 and under are facing a rise in diagnoses, according to a report titled Colorectal Cancer Statistics, 2026, from the American Cancer Society.

Adults 65 and younger comprise nearly half (45%) of all new colorectal cancer cases — a significant increase from 27% in 1995, states the report, which was published in CA: A Cancer Journal for Clinicians.

The disease is rising fastest among adults 20 to 49 years old, at a rate of 3% per year.

Colorectal cancer is now the leading cause of cancer death in adults under 50. (iStock)

Among adults 50 and under, 75% of colorectal cancers are diagnosed at an advanced stage. Half of the diagnoses in that age range are made between the ages of 45 and 49. Although that age group is eligible to receive routine screenings, just 37% do so.

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The report also revealed that rectal cancer is on the rise, now accounting for about one-third (32%) of all CRC cases — an increase from 27% in the mid-2000s.

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“After decades of progress, the risk of dying from colorectal cancer is climbing in younger generations of men and women, confirming a real uptick in disease because of something we’re doing or some other exposure,” said Rebecca Siegel, senior scientific director, surveillance research at the American Cancer Society and lead author of the report, in a press release.

Among adults 50 and under, 75% of colorectal cancers are diagnosed at an advanced stage. Half of the diagnoses in that age range are made between the ages of 45 and 49. (iStock)

“We need to redouble research efforts to understand the cause, but also circumvent deaths through earlier detection by educating clinicians and the general public about symptoms and increasing screening in people 45-54 years.”

It is projected that 158,850 new cases of colorectal cancer will be diagnosed this year, and that the disease will cause 55,230 deaths, per the report.

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More than half of CRC cases can be linked to high-risk behaviors, the researchers said. Those include lack of nutrition, high alcohol consumption, smoking, lack of exercise and obesity.

“These findings further underscore that colorectal cancer is worsening among younger generations and highlight the immediate need for eligible adults to begin screening at the recommended age of 45,” said Dr. William Dahut, chief scientific officer at the American Cancer Society.

When the disease is caught at a local (early) stage, the five-year survival rate is 95%. (iStock)

“The report also shines a light on the crucial importance of continued funding for research to help discover new therapies to treat the disease and advance patient care.”

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When the disease is caught at a local (early) stage, the five-year survival rate is 95%, the report stated.

Melissa Rudy is senior health editor and a member of the lifestyle team at Fox News Digital. Story tips can be sent to melissa.rudy@fox.com.

Health

Aging process could accelerate due to ‘forever chemicals’ exposure, study finds

Published

19 hours ago

March 4, 2026

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Aging process could accelerate due to ‘forever chemicals’ exposure, study finds

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A new study suggests that middle-aged men may be more vulnerable to faster biological aging, potentially linked to exposure to “forever chemicals.”

The research, published in the journal Frontiers in Aging, examined how perfluoroalkyl and polyfluoroalkyl substances, more commonly known as PFAS, could impact aging at the cellular level.

PFAS are synthetic chemicals commonly used in nonstick cookware, food packaging, water-resistant fabrics and other consumer products, the study noted.

Their chemical structure makes them highly resistant to breaking down, allowing them to accumulate in water, soil and the human body.

Chinese researchers analyzed blood samples from 326 adults enrolled in the U.S. National Health and Nutrition Examination Survey between 1999 and 2000.

A new study suggests that middle-aged men could face accelerated biological aging at the cellular level due to exposure to PFAS. (iStock)

The researchers measured levels of 11 PFAS compounds in participants’ blood and used DNA-based “epigenetic clocks” — tools that analyze chemical changes to DNA to estimate biological age — to determine how quickly their bodies were aging at the cellular level, the study stated.

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Two compounds, perfluorononanoic acid (PFNA) and perfluorooctanesulfonamide (PFOSA), were detected in 95% of participants.

Higher concentrations of those chemicals were associated with faster biological aging in men of certain age groups, but not in women.

“People should not panic.”

The compounds most strongly linked to accelerated aging were not the PFAS chemicals that typically receive the most public attention, the researchers noted.

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“The associations were strongest in adults aged 50 to 64, particularly in men,” Dr. Xiangwei Li, professor at Shanghai Jiao Tong University School of Medicine and the study’s corresponding author, told Fox News Digital.

“While this does not establish that PFAS cause aging, it suggests that these widely present ‘forever chemicals’ may be linked to molecular changes related to long-term health and aging.”

The study found that two of the compounds were detected in 95% of participants, and higher levels were linked to faster biological aging in men ages 50–64. (iStock)

Midlife may represent a more sensitive biological period, when the body becomes more vulnerable to age-related stressors, according to the researchers.

Lifestyle factors, such as smoking, may influence biological aging markers, potentially increasing vulnerability to environmental pollutants.

While Li said “people should not panic,” she does recommend looking for reasonable ways to reduce exposure.

That might mean checking local drinking water reports, using certified water filters designed to reduce PFAS, and limiting the use of stain- or grease-resistant products when alternatives are available.

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Meaningful reductions in PFAS exposure will likely depend on broader regulatory action and environmental cleanup efforts, Li added.

The researchers noted that midlife could be a particularly sensitive stage, when the body is more susceptible to stressors associated with aging. (iStock)

Study limitations

The researchers outlined several important limitations of the research, including that the findings show an association, but do not prove that PFAS directly causes accelerated aging.

“The study is cross-sectional, meaning exposure and aging markers were measured at the same time, so we cannot determine causality,” Li told Fox News Digital.

The study was also relatively small, limited to 326 adults age 50 or older, which means the findings may not apply to younger people or broader populations.

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Researchers measured PFAS levels using data collected between 1999 and 2000, and today’s exposure patterns may differ.

Li added that while PFAS is known to persist in the environment and the body, these results should be validated through larger, more recent studies that follow participants over time.

Kelly McGreal is a production assistant with the lifestyle team at Fox News Digital.

Health

Melissa Joan Hart, 49, Opens up About Weight Loss in Perimenopause

Published

1 day ago

March 3, 2026

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Melissa Joan Hart, 49, Opens up About Weight Loss in Perimenopause

Melissa Joan Hart Opens up About Weight Loss in Perimenopause | Woman’s World

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