Eating Habits While on GLP-1: An Easy Guide
If you’re using a GLP-1 medication like such as semaglutide, you might notice your eating habits need some tweaking. These treatments have proven to be effective in managing weight loss by slowing down how quickly your stomach empties and reducing hunger signals. To stay comfortable and get the best results, here are some easy-to-follow eating tips for GLP-1 users.
Eat Smaller, More Frequent Meals
Big meals may be a problem for your system. Instead, try eating smaller portions, more often throughout the day. Aim for four to six small meals or snacks rather than three large ones. Stop eating as soon as you feel full—not stuffed. This helps your stomach handle the slower digestion caused by GLP-1 medications and reduces nausea or bloating.
Take Your Time Eating
Eating slowly is super important. Chew your food thoroughly and take your time with each bite. This helps your brain recognize when you’re full, so you don’t overeat. Overeating can lead to nausea. Try setting your fork down between bites, cutting smaller pieces of the food on your plate, or simply taking
a sip of water in between each bite to help.
Stay Upright After Meals
After eating, avoid lying down. Stay upright for at least 30 to 60 minutes to help your digestion and prevent discomfort or acid reflux. A light walk or gentle activity can also make a big difference, and become a healthy habit that will influence your overall health and well being.
Be Careful With Drinks
Drinking too much during meals can make you feel overly full. You should look to prioritize nutritional liquids, and water. Also consider drinking fluids between meals to stay hydrated. This helps your stomach avoid feeling overloaded and keeps you comfortable during meals. Adults should aim for at
least 9-13 cups of water per day.
Spread Out Your Protein
Protein is key for feeling full and keeping your muscles healthy. Spread your protein intake evenly
throughout the day instead of having it all at once. For example, enjoy eggs at breakfast, yogurt as a snack, and tofu or chicken at lunch and dinner. Other common foods high in protein are: beans, lentils, oats, chia seeds, dairy products, nuts, cottage cheese, Greek yogurt and grains.
Add Fiber Slowly
Fiber is great for your health and helps control blood sugar. But adding too much, too quickly, can cause bloating. Gradually increase your fiber intake and aim for 25–30 grams a day. Add foods like oats, leafy greens, and berries a little at a time to let your body adjust.
Final Tips
Making small changes to your eating habits while on GLP-1 medication can make a big difference in how you feel and how well the treatment works. Focus on smaller meals, eat mindfully, and pay attention to your body’s signals. With these tips, you’re on the right track for success.
To learn more about UBI Telehealth’s weight management options, click here.
Happy eating!