How to Eat Well While on a GLP-1 ...Middle East

After having kids, reality star Kam Williams was struggling to lose weight. "I felt like I was constantly starting over, and no matter how motivated I was, I wasn't seeing the progress I wanted," she tells Popsugar in an email interview. Williams, who's known for her athletic prowess on MTV's "The Challenge," then researched GLP-1 medications and spoke to a healthcare provider before deciding it was the right option. "For me, it wasn't about finding a shortcut. It was about finding a tool that could finally help me be successful."

GLP-1s belong to a class of medications used to treat conditions such as type 2 diabetes. Some medications are approved for weight management. "GLP-1 medications mimic a hormone that your body naturally makes called glucagon-like peptide-1," registered dietitian Lauren Manaker, MS, says, adding that these medications signal to the brain that you've had enough to eat.

Because losing weight on a GLP-1 can lead to muscle loss, however, it's important to eat a well-balanced diet. Making healthy food choices can help improve the medication's effectiveness in managing blood sugar. Conversely, some people find that certain foods can worsen side effects such as nausea and constipation. Others may experience nutritional deficiencies, low blood sugar, and symptoms such as fatigue and hair loss.

Ahead, Popsugar spoke to Manaker and three content creators about how to eat well when you're taking a GLP-1 medication and what foods to avoid.

Experts Featured in This Article

Lauren Manaker, MS, is a registered dietitian, nutritionist, and the owner of Nutrition Now, a nutrition communications business.

How Do GLP-1 Medications Affect Your Appetite?

Williams noticed less "food noise" after starting a GLP-1 medication. "I honestly didn't even realize how much mental space food was taking up until it wasn't anymore," she says. Food noise is the little voice you hear after a meal, saying, for example, that you need to eat something sweet, Williams says.

She also saw a change in her appetite. "Instead of constantly feeling like I was fighting my cravings, I finally felt like I was in control of my choices," she says. "As I started losing weight and taking better care of myself, I also noticed my energy improving, which made it easier to stay active and keep building healthier habits."

Jade Bonita, a Northern California-based lifestyle content creator, can relate. Her struggle with food noise led to overeating and craving junk food and sugary snacks. She would eat even when she wasn't hungry. But since she's been on a GLP-1, her cravings declined, and she attributes this to the medication and adequate hydration as recommended by her doctor.

Manaker adds that GLP-1 medications slow how quickly your stomach empties, so you feel full longer. "That's helpful for the medication's goals, but it also means that every bite needs to count nutritionally, because you're eating less overall," she says. That's also a reason to work with a healthcare provider who can prescribe and monitor the medication. "They'll review your health history, discuss whether a GLP-1 fits your goals, and watch for side effects," she says.

How Can You Tell If You're Eating Enough?

A stable mood and energy are signs that you're well-nourished. Whether you're tackling chores or working a long shift, you should have the stamina and endurance to handle routine tasks. In addition, Manaker adds, "your hair, skin, and nails are healthy, and you're maintaining muscle as you lose weight."

Similarly, when you're not getting the right combination of nutrients, your body will give you signals. These may include persistent fatigue, dizziness, weakness, or difficulty concentrating. You might get sick more frequently or take longer to recover from an illness or injury. Thinning hair, brittle nails, and noticeable muscle loss are also signs you're undernourished.

Make sure to check in with your healthcare provider if there are any changes in your mood, energy, or health. "Often, the fix is making your limited calories more nutrient-dense," Manaker says. A registered dietitian can help you create a dietary plan that's tailored to your needs.

What to Avoid While on a GLP-1

Although there's no list of "banned foods," some foods may exacerbate GLP-1's side effects, such as nausea, bloating, or reflux, Manaker says. You might have difficulty digesting foods that are fried, greasy, or high in fat. Likewise, it's best to avoid sugary drinks and heavily processed foods that add calories without much nutritional value.

In Williams' case, she tries to limit highly processed foods and those with added sugars, but she doesn't believe in completely cutting out foods. "I focus on foods that help me stay full, energized, and support my overall health," she says. "I still have cravings from time to time, but they're much easier to manage."

Similarly, Bonita finds that balancing - rather than restricting - foods helps with her running performance and recovery. She also started seeing effects from her GLP-1 once she stopped drinking alcohol. And rather than cutting out rice and potatoes, she balances her meals with protein and vegetables. "I used to drink a lot of sugary drinks, like boba or iced coffee with whipped cream," she says. "Once in a while, I'll have blueberry cheesecake as a treat because I'm training for a marathon."

Another consideration is portion size. "Everyone tolerates foods a little differently, so pay attention to what feels best for you," Manaker says. "Very large portions can leave you uncomfortably full since your stomach empties more slowly." Her advice is to eat slowly, notice when you feel full, and choose nutrient-dense options.

Jennifer Armendariz, a nurse practitioner, ACE-certified group fitness instructor, and content creator agrees, adding that regular meals and smaller portions are the way to go. "If you start skipping meals, that's when headaches set in and you start to lose muscle mass," she says. She supplements her diet with almonds, avocados, and Greek yogurt with fruit.

Foods to Eat While on a GLP-1

Since your appetite is reduced, Manaker recommends foods that pack a lot of nutrition into smaller portions. "Prioritizing protein, fiber, and key vitamins and minerals helps you protect muscle and meet your needs without overeating," she says. Some nutrient-dense foods include:

Armendariz recalls eating less and feeling constipated when she first began taking a GLP-1. "The one thing I needed to be very cognizant of was keeping my protein and fiber intake up," she says. She also keeps a close eye on hydration by drinking water and electrolytes.

For breakfast, she has eggs or oatmeal. Her go-to lunches and dinners include grilled chicken or ground turkey with vegetables and a side of brown rice, lentils, or quinoa. She also supplements her meals with string cheese or protein shakes. Her reason for prioritizing protein is simple: "If I'm decreasing the amount of food I'm eating, I don't want to lose any of the gains I had made during training."

Likewise, Bonita fuels her workouts with water, electrolytes, and a snack. "When my appetite decreases, I stay on top of hydration," she says. "I also bring a banana or protein bar in case I don't feel like eating much." For breakfast, she has a banana, a granola bar, or cereal. At lunch, she has a salad with eggs and chicken or a tuna sandwich. In addition, she eats more carbs and less fiber at dinnertime to prepare for a big run. And before bedtime, she has a probiotic drink or prune juice to prevent bloating and indigestion.

"A misconception about GLP-1s is that they give you quick weight loss," Bonita says. Her advice is to avoid comparing your journey with someone else's.

Williams says small choices add up. She refers to hydration, protein, and fiber as her nonnegotiables. "Those three things have made the biggest difference in how I feel and have helped me stay consistent throughout my journey," she says. "A GLP-1 can be an incredible tool, but it's still important to build habits that will last."

GoodRx for Weight Loss* makes GLP-1 care simpler. For $39 per month, connect online with a licensed healthcare provider who can evaluate your needs and, if appropriate, prescribe an FDA-approved GLP-1. Pick up at nearly any pharmacy nationwide or choose convenient home delivery. Get started here.

*GoodRx is not insurance.

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