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.

Made a New Year’s resolution to get fit and healthy again?

One gym owner says good luck with that — because there’s no place for new joiners in the month of January at his venue.

Gym owner Clayton Leah, 31, has been turning away potential new members at his gym, Ascendancy Fitness, even though this is the busiest time of year, he told Fox News Digital in a phone interview on Saturday, Jan. 4. “We stopped sign-ups on New Year’s Eve,” he said.

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He has a specific reason for his unusual stance, he said.

The purpose is to protect existing gym members and long-time fitness practitioners from an influx of new joiners, he told Fox News Digital.

Often, he said, the eager January newcomers wind up dropping away as their intentions to maintain a New Year’s resolution wear off. 

Leah said in part that he did not want “to annoy all of our existing members who have been with us for so long.”

He added of his gym’s news, “I would hate to focus more on the negative than the positive. The response has been overwhelmingly positive,” he told Fox News Digital on Saturday.

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“The majority of people appreciate the fact that we’ve done this and see why we’ve done it,” he also said. “We’ve always prioritized our membership experience — it’s so important to us.”

For those who are criticizing his gym for a “not smart” business move, it’s actually “been the opposite,” he said. 

The Ascendancy Fitness leadership team, with Clayton Leah at right and business partner Jack Bramhall at left. “We’ve always prioritized our membership experience,” Leah told Fox News Digital.  (Ascendancy Fitness)

“The first priority is our members, and they are highly appreciative of what we’re doing,” he said. 

“Naturally, we have some inquiries about joining. And I’ve said this before, but as soon as you take something away from people, then people want it more. But that’s not why we’ve done this.” 

“The only negative response people have is a case of, ‘I was going to join, but now I can’t.’”

“We wanted to try and break the mold,” he also told news agency SWNS.

He said he’s trying to “take an unconventional approach and protect our existing members – that is the most important thing for us.”

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The gym is located in Warrington, Cheshire, in England, roughly halfway between Liverpool and Manchester.

His gym has about 650 current members. It also gives one-time day passes for those who want to work out there. 

The Ascendancy Fitness gym is shown above. Owner Leah said the fitness industry “is an amazing industry” and “we’re trying to help people with whatever fitness and health goals they have.” (Ascendancy Fitness)

Leah said he hopes his gym’s decision would encourage people to join the gym throughout the year — rather than just in January, when people are drawn to the venue because of ambitious New Year’s resolutions. 

He said the fitness industry “is an amazing industry” and “we’re trying to help people with whatever fitness and health goals they have.”

The gym owner said the only negative reaction to the blocked memberships had been from those hoping to join. 

A gym owner said that “we’re trying to help people with whatever fitness and health goals they have.” (iStock)

He said, “The only negative response people have is a case of ‘I was going to join, but now I can’t.’”

He added, “For those people, I say, ‘Well, you should have joined sooner,’” he told SWNS.

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This is not the first case of gyms or fitness clubs banning new members in January.

Equinox, a luxury fitness club, banned new members on Jan. 1, 2023, as Fox News Digital previously reported. 

A gym owner did not want “to annoy all of our existing members who have been with us for so long,” he said.  (iStock)

It was part of a “We Don’t Speak January” campaign to discourage short-term New Year’s resolutions and encourage long-term commitment. 

For more Health articles, visit www.foxnews.com/health

Certified personal trainer and strength coach Melissa Kendter of Pennsylvania said every trainer’s “main passion” should be guiding others toward leading a healthier lifestyle and building long-term success with sustainable habits, as Fox News Digital also previously reported.

Leah of Ascendancy Fitness said his gym is likely to reopen to new memberships in February, although the gym doesn’t have a specific date confirmed as yet.

“Obviously our plan was to avoid the January influx,” he told Fox News Digital. 

Angelica Stabile of Fox News Digital contributed reporting. 

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