GLP-1 medications, such as Mounjaro (tirzepatide) and Wegovy (semaglutide), are becoming increasingly popular as weight-loss treatments. These prescription-only drugs, injected weekly, mimic the hormone GLP-1, making patients feel fuller and reducing their appetites. They are prescribed to adults with a higher body mass index and/or those managing obesity related health conditions.
But as well as using these drugs, patients must make the right diet and lifestyle choices to lose weight and see results that last longer. Here, we’ll look at the best diet hacks to maximise weight loss when using GLP-1 medications.
What are GLP-1 medications?
GLP-1 is a hormone that the intestine produces to help us regulate our appetite and blood sugar. GLP-1 medications, also known as GLP-1 receptor agonists, mimic the hormone to help you feel full for longer, reduce your cravings and lose weight.
Mounjaro and Wegovy are slightly different. Mounjaro activates both GLP-1 and GIP receptors, whereas Wegovy only activates GLP-1. While both have been shown to be effective in helping with weight loss, there is some data suggesting that people using Mounjaro see more change in higher doses.
But neither is a magic wand. If you’re taking GLP-1 medications for weight loss, it’s advisable to prioritise healthy eating, too. It can be hard to know where to begin, so why not try our diet hacks for weight loss for some inspiration?
Best weight loss hacks and GLP-1 diet tips
Eat small, frequent meals
Because GLP-1 medications slow digestion, your stomach empties into your intestine more slowly. This means that large meals could make you feel nauseous. So, rather than the traditional three big meals a day, try opting for three small meals and healthy snacks to keep you energised throughout the day.
Try to eat slowly, too, as it can take time for our brains to recognise the size of the meals we’re eating. If you eat quickly, you might find yourself overeating again, which can cause discomfort.
Note: It’s not wise to overly restrict your caloric intake, as this will compromise your energy levels and your ability to exercise.
Drink a lot of water
GLP-1s can increase the risk of dehydration because they not only reduce your appetite but also thirst at the same time. So, it’s important to prioritise drinking water. It can also help you on your weight-loss journey by making you feel fuller and potentially boosting your natural metabolism to burn fat.
Sugar-free soft drinks can sometimes replace water, but they shouldn’t be the default. Aim for at least six to eight glasses of water each day.
Ensure you’re getting enough protein
The goal is to be in a calorie deficit (burning more calories than you’re consuming) when you’re on a GLP-1 medication, and keeping on top of your protein intake will help you preserve muscle mass while shedding weight. Protein helps you feel full, too, making the smaller meals more impactful.
The British Heart Foundation advise that adults need about 0.75g of protein per kilogram of body weight each day. However, when cutting calories, you might want to increase your intake to about 1-1.4g each day. Similarly, those regularly lifting weights and trying to gain muscle are recommended to eat up to 2g per kg of body weight. Aim for lean protein, like chicken breast and white fish, for the most part, but higher-fat protein, like ribeye steak, is OK in moderation too.
Eat healthy fats
It’s a misconception that people trying to lose weight should avoid eating all fats. There are good fats, like monounsaturated and polyunsaturated fats, and these are not only an important part of healthy eating but also stimulate the release of GLP-1. You’ll find these fats in foods like avocados, nuts, olive oil and oily fish like salmon.
Eggs are great too, because they contain both protein and monounsaturated fats. They’re low in calories but nutrient-dense, helping you feel fuller for longer.
Prioritise fibre
Fibre is a carbohydrate that the body can’t digest. It’s found in foods like whole grains, fruits, vegetables, beans, nuts and seeds. Per the British Dietetic Association, adults are recommended to eat 30g a day.
It’s beneficial for digestion and gut health, helping you feel full. So, it can reduce overeating when used in tandem with GLP-1 medications. Not only that, but fibre helps relieve constipation, which can be a side effect of GLP-1 medicines for some people.
Avoid refined carbohydrates, sugary treats, greasy foods and alcohol
Some foods should be avoided, or eaten in moderation, on GLP-1 medications. Refined carbohydrates, like white bread and sugary cereals, have less fibre than complex carbs, meaning they’ll leave you feeling hungry again sooner. Sugary and greasy foods can make nausea worse, while alcohol can amplify side effects and interfere with weight loss.
These foods tend to be quite calorie-dense, meaning that small amounts provide a lot of calories but not as much nutrition.
Get started with The Virtual Slimming Clinic
GLP-1 medications like Mounjaro and Wegovy help you lose weight by reducing your appetite, but they don’t work alone. Keep an eye on your diet to make sure you’re eating little and often with food that contains plenty of protein, fibre and nutrients, all while drinking plenty of water.
If you’d like to get started on Mounjaro or Wegovy, get in touch with us at The Virtual Slimming Clinic today. We provide both to prescribed patients and can help you compare the two based on your goals and preexisting health profile. Our clinical team can work with you to create a weight-loss programme to meet your needs. Start an assessment with us today.
Frequently Asked Questions
What is the best diet while taking GLP-1?
Eat a balanced diet if you’re taking a GLP-1 medication. Nutrition-dense foods, high in vitamins, minerals, protein, fibre and complex carbohydrates are best. Greasy and sugary foods could make you feel nauseous and cause blood sugar spikes, so you should only eat them in moderation. Studies have indicated that people who consume more sugar see smaller increases in GLP-1 levels, too.
What if I’m a vegetarian on GLP-1 medications?
If you follow a vegetarian or vegan diet, you can still maximise your weight loss while on GLP-1 drugs. Prioritise plant-based foods high in protein and fibre, like legumes, nuts, whole grains, fruit and vegetables.
Can I drink coffee while on GLP-1?
You can continue drinking coffee while you’re on a GLP-1 medication, but you might find that it upsets your stomach more than usual. However, it’s best to avoid high-fat, high-sugar additives – a black coffee you make at home will be a better option than a caramel mocha from a coffee shop.
How to speed up weight loss on GLP-1?
Make sure you’re taking your injections as prescribed and following a healthy diet, following the tips from this blog. Make sure you’re staying hydrated, getting enough sleep and exercising regularly. And remember, while Mounjaro and Wegovy help with weight loss, they aren’t a quick overnight fix.
