The Best Foods to Eat While Taking GLP-1 Medications

Embarking on a weight loss journey with a GLP-1 medication can be transformative. However, the medicine is only one part of the puzzle. What you put on your plate plays a crucial role in managing side effects, protecting your muscle mass, and fueling your success. Because these medications often significantly reduce your appetite, prioritizing nutrient-dense foods is more important than ever.

Why Your Diet Matters on GLP-1s

GLP-1 medications work by slowing down gastric emptying¹ and signaling to your brain that you're full. This means you will naturally eat less. But eating less doesn't mean you can eat just anything. A poor diet can lead to fatigue, muscle loss, and digestive discomfort. Focusing on high-quality ingredients ensures your body gets what it needs even in a calorie deficit.

Top Foods to Incorporate

1. Lean Proteins

Muscle loss is a significant risk when losing weight rapidly². To combat this, prioritize lean protein at every meal. Research suggests protein intakes of at least 1.0-1.2 g/kg body weight/day during weight loss to help preserve lean mass³.

• Eggs: A fantastic, easily digestible source of complete protein that keeps you full.
• Chicken and Turkey: Versatile options that provide a high protein-to-calorie ratio.
• Fish: Salmon and tuna not only offer protein but also healthy omega-3 fatty acids which support cardiovascular and metabolic health⁴.

2. High-Fiber Fruits and Vegetables

Since GLP-1s slow digestion, constipation can be a common hurdle⁵. Fiber is your best friend here.

• Leafy Greens and Broccoli: Packed with essential vitamins and fiber to keep things moving.
• Berries: Blueberries and strawberries are antioxidant powerhouses that are low in sugar but high in fiber.
• Apples: A great, crunchy snack that aids in satiety and digestive health.

3. Smart Carbohydrates and Healthy Fats

Don't eliminate carbs or fats; choose the right ones.

• Oats and Quinoa: These complex carbohydrates provide sustained energy without spiking your blood sugar.
• Avocados and Nuts: Healthy fats are essential for hormone balance and keeping you satiated. Just keep an eye on portion sizes, as they are calorie-dense.

How Dosio Helps You Stay on Track

When your appetite is low, remembering to eat enough protein and drink enough water can be challenging. This is where the Dosio app becomes an invaluable companion.

Dosio isn't just a calorie counter. It's built specifically for the GLP-1 journey. The Nutrition Tracker feature allows you to ensure you are hitting your daily protein gram goals to protect lean muscle mass. Additionally, it helps you log your hydration—a critical step since side effects like nausea and headaches are often exacerbated by dehydration. Complete with a fast, simple entry interface, Dosio makes prioritizing your nutrition effortless.

Conclusion

Pairing your GLP-1 medication with a balanced diet rich in lean proteins, fiber, and healthy fats is the ultimate strategy for success. Listen to your body, eat mindfully, and leverage tools to ensure you are hitting your nutritional goals.

Sources

1. Ussher JR, Drucker DJ. Cardiovascular biology of glucagon-like peptide-1. J Clin Invest. 2023;133(4):e16813. ↩

2. Jastroch M, Seebacher F. Can muscle avert GLP1R weight plateau and regain? Cell Metab. 2025;37(5). ↩

3. Deutz NEP, et al. Protein intake and exercise for optimal muscle function with aging. Clin Nutr. 2014;33(6):929-936. ↩

4. Swanson D, et al. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012;3(1):1-7. ↩

5. Phillips A, et al. Clinical Recommendations to Manage Gastrointestinal Adverse Events. Clin Med. 2022;11(22). ↩