What is a GLP-1: GLP-1 medications are a class of drugs that mimic the action of the (GLP-1) hormone involved in the regulation of glucose metabolism and appetite.
GLP-1 medications work by:
Stimulating insulin secretion from the pancreas in response to meals.
Inhibiting glucagon release, which helps lower blood sugar levels.
Slowing gastric emptying, which reduces the rate at which glucose enters the bloodstream.
Promoting a feeling of fullness, which can help with weight management.
What are nutritional considerations?
Prioritize Balanced Meals : GLP-1 medications can reduce appetite and promote satiety. It is especially important to eat well balanced meals focusing on diet quality emphasizing whole foods such as fruits, vegetables, whole-grains, lean proteins and healthy fats.
Meal Timing: GLP-1 can slow gastric emptying, aim to eat small, more frequent meals.
Up your Protein intake : Incorporating adequate protein is beneficial to maintain muscle mass. High protein foods can also help you feel fuller longer, support overall health, help regulate blood sugar and improve metabolism.
Great sources of protein:
Lean Meats: Chicken breast, turkey, and lean cuts of beef.
Fish: Salmon, tuna, and trout are high in protein and healthy fats.
Eggs: A complete source of protein, containing all essential amino acids.
Dairy Products: Greek yogurt, cottage cheese, and low-fat milk.
Legumes: Lentils, chickpeas, and black beans are excellent plant-based protein sources.
Nuts and Seeds: Almonds, peanuts, chia seeds, and hemp seeds provide protein and healthy fats.
Quinoa: A complete protein grain that is also gluten-free.
Tofu and Tempeh: Great plant-based protein options for vegetarians and vegans.
Protein Powders: Whey, casein, or plant-based protein powders can supplement your intake.
Stay Well Hydrated: Drink water throughout the day to prevent dehydration and gastrointestinal side effects.
Don't Skimp on Fiber: Fiber aids in digestion and can help prevent uncomfortable GI symptoms like constipation, which can be a side effect of GLP-1 medications. Fiber helps stabilize blood sugar by slowing the absorption of sugar. Fiber also keeps us feeling fuller, longer promoting satiety to help with weight management.
Great sources of fiber:
Fruits: Apples, pears, berries, and bananas.
Vegetables: Broccoli, carrots, Brussels sprouts, and leafy greens.
Whole Grains: Oats, quinoa, brown rice, and whole-wheat products.
Legumes: Lentils, chickpeas, black beans, and kidney beans.
Nuts and Seeds: Chia seeds, flaxseeds, almonds, and walnuts.
What to Consider
Gradual Increase: If your fiber intake is low, increase it gradually to avoid gastrointestinal discomfort.
Hydration: Drink plenty of water, as fiber works best when it absorbs water, helping to prevent constipation.
Balanced Diet: Ensure that your diet is balanced and includes a variety of fiber sources to maximize health benefits.
How Much Fiber?
The recommended minimum daily intake of fiber is:
Women: 25 grams per day
Men: 38 grams per day
Work your way up to tolerating larger amounts of fiber.
Navigating Potential Side Effects
While these medications can be effective in controlling blood sugar levels and promoting weight loss, they may also come with potential side effects. Nutrition plays a crucial role in mitigating these side effects. Here are some strategies to navigate them:
Common Side Effects
Nausea
Vomiting
Diarrhea
Constipation
Decreased appetite
Nutrition Strategies
1. Managing Nausea or Vomiting
Consume small, frequent meals instead of large ones.
Incorporate bland foods such as crackers, toast, or rice.
Avoid greasy, spicy, or highly seasoned foods.
Stay hydrated with clear fluids like broth or herbal teas.
2. Addressing Diarrhea
Opt for low-fiber foods, low-fat foods initially, until symptoms improve.
Gradually reintroduce fiber-rich foods, focusing on soluble fiber like oats and psyllium husk.
3. Combating Constipation
Increase fiber intake with fruits, vegetables, and whole grains.
Stay hydrated by drinking plenty of water throughout the day.
Incorporate daily physical activity.
4. Managing Decreased Appetite
Focus on nutrient-dense foods to maximize calorie intake.
Try smoothies or shakes to provide calories in a liquid form.
Incorporate healthy snacks between meals to boost energy intake.
Communicate with healthcare providers about any side effects experienced while on GLP-1 medications. A registered dietitian can provide personalized nutrition advice tailored to individual needs and preferences.
Sample Daily Menu
Breakfast
1 serving of greek yogurt, 1 cup mixed berries, 2 Tbsp of granola, 2 Tbsp ground flaxseed.
Herbal tea or black coffee
Mid-Morning Snack
1 small apple
1-2 Tbsp peanut butter
Lunch
Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and a vinaigrette dressing
1 small whole grain roll
Afternoon Snack
Carrot and cucumber sticks with hummus
Dinner
Baked salmon with lemon and herbs
Steamed broccoli and quinoa
Evening Snack (if needed)
square of 70% dark chocolate and a few almonds
Homemade Salmon Poke Bowl : made with a quinoa base, lots of veggies and smoked Salmon (Balanced meal with colorful vegetables, protein + whole-grain carbs).
Lifestyle
Physical Activity
Incorporate regular movement, aiming for around 30 minutes daily (walking counts!)
Engage in strength training to maintain and build muscle mass.
Stress Management
Practice regular stress management techniques, these can be unique to you. However, there are many science backed strategies for reducing stress, including: breathing exercises, meditation, spending time outside, journalling and reading.
Reach out to me if you would like to discuss setting up an individualized plan.
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