With the increasing use of GLP-1 agonists medications like ‘Ozempic’, it’s easy to overlook some important nutrition considerations. This blog explores key nutrition tips to support your overall health for individuals who are either starting on or remaining on these medications.
What are weight loss medications?
Whilst there are lots of different types available, this blog will cover a class of weight loss medications called GLP-1 agonists that are recently on the rise.
GLP-1 agonist medications are a class of medications prescribed under brand names like Ozempic, Saxenda, Wegovy, Mounjaro and Trulicity. These medications work by mimicking a natural hormone called incretin, produced in the gut in response to food. Initially developed for blood glucose control in individuals with type 2 diabetes, these medications have also been shown to support weight loss in some people.
These medications primarily function in two ways:
- Appetite Regulation: They slow the emptying of the stomach which leaves you feeling fuller for longer, reducing your appetite and sometimes reduced desire to drink fluids. This makes it crucial to prioritise the proper nutrition to ensure you’re meeting your body’s needs whilst losing weight* sustainability (*if that is the goal).
- Improved Blood Glucose Control: These medications help manage blood sugar by increasing insulin release after meals and decreasing glucose production by the liver.
Here are our top nutrition tips if you’re taking weight loss medications:
1. Ensure you’re eating regularly and eating enough
When appetite is reduced, we might skip meals or eat less frequently, but this can lead to unwanted outcomes like nutrient deficiencies, muscle loss, and dehydration. A balanced diet is key for long-term success and overall wellbeing. Consider having smaller, more frequent meals and snacks to ensure adequate calorie and nutrient intake. Getting the right amount of calories (not too much or too little) is key for sustainable weight loss. Reducing dietary intake too low can lead to unhealthy weight loss, damaged relationships with food, and a reduced metabolism which can make weight maintenance harder long term.
2. Make sure you’re meeting your protein needs
Protein is often referred to as the ‘building blocks of our muscles’ due to its crucial role in muscle maintenance, building and repair. Due to the reduced appetite that GLP-1 agonists medications can cause, it’s important to focus on protein-rich foods, which include lean meats, fish, poultry, tofu, legumes and nuts. You may also consider adding in some protein supplements if you’re struggling to meet your requirements through food alone. Adequate protein intake supports muscle mass and helps keep you feeling full longer.
3. Don’t forget about fluid
Hydration is essential for overall health, but many individuals on weight loss medications experience a reduced thirst sensation. It is generally recommended to aim for 2-3L of fluid per day, however this amount will vary depending on activity levels and personal requirements.
Tip: Consider travelling with a drink bottle, incorporating herbal teas, or infusing water with fun flavours to your water like lemon and mint to encourage fluid intake.
4. Maintain adequate fibre intake to reduce constipation risk
Constipation is a common side effect reported by those on GLP-1 agonists medications. Aim for 25-30g of dietary fibre daily by incorporating fibre-rich foods such as fruits, vegetables, whole grains, nuts, and seeds into each meal to reduce the risk of constipation. If it’s difficult to meet these goals, you may need to consider a fibre supplement. Consulting a dietitian can help ensure you’re meeting your fibre needs.
5. Avoid micronutrient deficiencies
The appetite-reducing effect of these medications can make it challenging to get the vitamins and minerals your body needs. Nutrient deficiencies can develop over time, so it’s essential to work with your dietitian or healthcare provider to screen for deficiencies. Supplementing your diet or adjusting your food choices may be necessary to keep your micronutrient levels in check and should be done with an Accredited Practising Dietitian.
6. Build a strong support network
Research highlights that counselling with an Accredited Practising Dietitian plays a crucial role in achieving lifestyle behaviours for the long term, managing side effects, and supporting adequate nutrition intake. Seeing an exercise physiologist could also be beneficial to assist in maintaining and building muscle mass with resistance training and a personalised program.
If you have concerns around symptoms and starting these medications, speak to your general practitioner. If you would like to learn more about how we can support you to get the right nutrition to feel your best, book in with one of our dietitians today!
If you would like to learn more about how we can support you to get the right nutrition to feel your best, book in with one of our Accredited Practicing Dietitians today!
Written by Brianna Caristo, Accredited Practising Dietitian and Ellie Thompson, Accredited Practising Dietitian.
