Key takeaways
GLP-1s are helping rising numbers of people manage their weight by changing the way the body signals hunger and digests food.
When eating less, it's important to focus on nutrient-dense choices to support your body's daily needs.
Getting the right amounts of protein, fiber, hydration, vitamins, and minerals is key to maintaining a well-balanced diet while on a GLP-1s.
Balanced GLP-1 nutrition is a key part of your journey because dietary choices will help maintain muscle mass and energy levels throughout the day. When you're eating less, what you do eat matters more.
Let's walk through how GLP-1s can affect your body, what foods to prioritize while on a GLP-1, and how to build habits that support your progress.
GLP-1 stands for glucagon-like peptide-1, a receptor agonist that mimics a hormone your body already produces.1 This hormone slows gastric emptying, helps regulate metabolism, and signals fullness to your brain.2 Essentially, this means that GLP-1s slow down digestion to help you feel fuller longer.
GLP-1s help with weight management by helping to reduce your calorie intake. They're effective at reducing food cravings and signaling to your brain that you have had enough to eat. When calorie intake is reduced, it's even more important to make intentional food choices to ensure your body gets the nutrients it needs.2 Taking in the right nutrients when eating less can help support overall wellness and nutritional adequacy.
So what should you eat on GLP-1s if you have a smaller appetite? Eat strategically.
When your food intake is low, every bite matters. Focus on foods that deliver the most nutritional value to fill in nutrient gaps.3 Here are the top 3 tips to keep in mind when you're planning daily meals:
Protein does important work—it supports your muscle mass and helps keep you feeling satisfied and energized throughout your day. Aim for lean protein options like chicken, fish, or turkey.3 For vegetarian options, Greek yogurt, tofu, egg, beans, and protein shakes are great sources of nutrients.
Aim for about 1.2-1.5 grams of protein per day per kilogram of body weight.1,3 If you're having trouble eating regular meals, try smaller portions or adding protein powder to smoothies.
As you begin to eat less overall, you may need to make a greater effort to get certain nutrients.2 Packing these nutrients into your meals, even without taking GLP-1s, can be difficult for some. Be sure you're making up for it by getting enough of these key nutrients in your diet.2
As you move through your GLP-1 journey, you may experience some changes along the way—especially in the beginning. The good news is that thoughtful food choices can help support your body during this time. Here are a few common experiences people report and nutrition tips that may help:
Decreased appetite is a common experience among GLP-1 users. If you're wondering what GLP-1 foods to eat when you don't feel hungry, prioritize nutrient-dense foods like lean protein in small portions.1 If the thought of solid food is too much to bear, don't go about your day on an empty stomach. Try a protein-rich smoothie until you're ready to handle something more substantial.
Some people experience digestive changes. Eat smaller, more frequent meals to support normal digestion, so you can keep food down more easily.1 Avoid overly rich or greasy foods, and stick to simple (even bland) options like eggs or whole-wheat toast. Increasing fiber intake gradually and staying hydrated may help support comfortable digestion.1
Supplements can help support foundational nutrition when your food and nutrient intake is low, but they're not a replacement for food. Here are a few ways to make use of GLP-1 supplement support without overcomplicating your day:
Consistency matters when it comes to nourishing your body. You want to aim for a routine that works with your appetite and around your schedule so you can stick to it.
While GLP-1s change your relationship with food, they don't change your body's need for nourishment. Inside, your body craves quality over quantity. Give it what it needs by developing more intentional and sustainable eating habits, and adjust as needed.
You don't need to overhaul everything overnight. Start with a few small changes, like including protein in every meal or adding AG1 to your morning glass of water, and build from there.
Fiber helps digestion, supports gut health, and helps keep things moving along.3 Incorporate leafy greens, broccoli, carrots, whole grains, and lentils into your meals to help balance things out.
Drinking enough water every day is especially important for those taking GLP-1s, as these treatments can make you feel less thirsty.3 Aim for at least 64 ounces, or 8 glasses of water a day. If you struggle with your daily water intake, you can make it more enjoyable by flavoring it with fruit or mint.
Low-calorie or nutrient intake can impact energy levels.2 Be sure you're eating enough throughout the day, even if you're just grazing. Prioritize B-vitamin and iron-rich foods to help with this, like lentils, fortified cereals, and spinach.
Maintaining muscle mass during periods of calorie restriction requires adequate protein intake.1 Prioritize protein to support muscle maintenance by eating eggs at breakfast, chicken or other meats throughout the day, or by adding protein powder to smoothies.