Prescription weight loss medications are designed to work in conjunction with lifestyle changes such as healthy eating habits and exercise. Many diets can be difficult to maintain. Weight loss medications, such as GLP-1s, can help you with the most challenging things about “being on a diet,” like portion control and mindless snacking.
How do GLP-1 medications impact your eating habits?
- Gastric Emptying: GLP-1 medications can help you feel fuller for longer by decreasing gastric emptying, meaning that food sticks around in your stomach longer.
- Appetite Suppression: Studies have shown that GLP-1 medications can help patients appetite and food cravings, better control of eating and lower relative preference for fatty, energy‐dense foods (1).
- Effects on the Brain: The GLP-1 hormone receptors in the brain are stimulated when taking GLP-1 medications which has several effects on glucose metabolism and appetite regulation.
Let's dive into dietary recommendations...
CALORIES
Not all calories are made equal. Patients trying to lose weight while on a calorie deficit should focus on the nutrient density of what they eat as there isn't a lot of room for empty calories. An empty calorie is a calorie that lacks nutritional value.
The calories your body needs depends on your personalized Total Daily Energy Expenditure (TDEE). This combines your calories needed to carry out basic life functions + your calories needed for exercise. On average, patients should eat a 1600 calorie diet rich in vegetables and protein (50G+ per day).
NUTRIENT DENSITY
At MOBO, we take a holistic approach to eating while on your weight loss journey. This includes focusing on the nutrient density of foods. In general, we recommend a diet consisting of anti-inflammatory, whole foods. Anti-inflammatory diets have been studied for years showing a decrease in cardiovascular disease (2), an increase in longevity (3), and a decrease in obesity (4).
WHAT TO EAT
PROTEIN - Eat 50+ grams of protein per day. Healthy proteins include:
- Chicken
- Turkey
- Lean cuts of beef and pork
- Fish
- Eggs
- Beans
- Low-fat dairy
You can also try low-sugar protein powder, such as Design for Health's WheyCool™, to add to your smoothies, yogurt, or even coffee!
VEGETABLES - Start each meal with vegetables! Excellent source of low-calorie nutrients and fiber...Veggies should be the star of the show for snacks and meals. Aim for 5-6 servings per day of vegetables:
- Bell Peppers
- Broccoli
- Asparagus
- Mushrooms
- Zucchini
- Spinach, Lettuce, & Kale
- Avocado
- Cucumbers
- Cauliflower
- Brussel Sprouts
Limit high-carb vegetables such as carrots and corn, to one serving per day.
FRUITS - Fresh fruits are high in vitamins, minerals, and fiber! They're a great choice for a nutrient packed snack when you're craving something sweet! We recommend fruits lower on the glycemic index, which means they prevent a large spike in your blood sugar (glucose) compared to some other fruits. We like:
- Berries: Raspberries, Strawberries
- Grapefruit
- Apples
- Pears
- Oranges
- Bananas
- Peaches
- Cantaloupe
- Kiwi
HEALTHY FATS - Increase HDL (the healthy cholesterol) and promote longevity with healthy fats such as:
- Nuts
- Avocados
- Fish
- Chia, Flax, Hemp, and Sunflower Seeds
- Dark Chocolate
Avoid saturated fats such as butter, and those found in heavily processed foods.
ORDER MATTERS
Start each meal with vegetables, followed by fats & proteins, and end in carbs. This reduces the glycemic (glucose) spike from the meal, reducing sugar cravings and brain fog.
FOODS TO AVOID
Certain foods should be avoided such as:
- Highly processed foods
- Fried, greasy foods
- Sugary foods
- Sugary drinks such as juices and soda
- Refined carbohydrates
- High-glycemic vegetables
Eating foods in these food groups can contribute to chronic disease, obesity, and delay your weight loss journey.
WATER INTAKE
Drink 60-80oz of water each day. We recommend starting every meal with a glass of water. Remember, your body may require more water intake during strenuous activities or in the summer.
ALCOHOL
It is generally recommended to avoid alcohol. If you are prescribed a GLP-1 weight loss medication, you may feel nauseated after drinking alcohol. You may also notice that you no longer have a desire to drink alcohol. GLP-1 medications are currently being studied for addiction such as alcoholism. Alcohol should especially be avoided if you are prescribed Contrave® (naltrexone HCl/bupropion HCl) for weight loss. Drinking alcohol while on Contrave® (naltrexone HCl/bupropion HCl) may increase your risk of seizures.
EXERCISE
Don't forget about the importance of moving your body! Healthy eating and exercise is essential to your weight loss journey. Benefits of exercise better sleep, mental health, sex drive, and weight loss. Exercise improves insulin sensitivity, by increasing the amount of glucose your muscles use. Exercise may further improve weight loss combined with weight loss medications. Find a workout that you enjoy! Remember: the more muscle you have, the more energy (and calories) your body will burn throughout the day (this is your basal metabolic rate).
Recommendation: 2-3 days of mild to moderate strength training per week and walk 20 mins/day.
Interested in learning more about Medical Weight Loss?
Schedule a free consult with a MOBO Med Spa provider nearest you.
References:
1. Blundell, J., Finlayson, G., Axelsen, M., Flint, A., Gibbons, C., Kvist, T., & Hjerpsted, J. B. (2017). Effects of once-weekly semaglutide on appetite, energy intake, control of eating, food preference and body weight in subjects with obesity. Diabetes, obesity & metabolism, 19(9), 1242–1251. https://doi.org/10.1111/dom.12932
2. Li, J, Lee, D, Hu, J. et al. Dietary Inflammatory Potential and Risk of Cardiovascular Disease Among Men and Women in the U.S.. J Am Coll Cardiol. 2020 Nov, 76 (19) 2181–2193. https://doi.org/10.1016/j.jacc.2020.09.535
3. Stromsnes, K., Correas, A. G., Lehmann, J., Gambini, J., & Olaso-Gonzalez, G. (2021). Anti-Inflammatory Properties of Diet: Role in Healthy Aging. Biomedicines, 9(8), 922. https://doi.org/10.3390/biomedicines9080922
4. Grosso, G., Laudisio, D., Frias-Toral, E., Barrea, L., Muscogiuri, G., Savastano, S., & Colao, A. (2022). Anti-Inflammatory Nutrients and Obesity-Associated Metabolic-Inflammation: State of the Art and Future Direction. Nutrients, 14(6), 1137. https://doi.org/10.3390/nu14061137
This article is for educational purposes only. This article is not a substitute for a substitute for medical or health advice from a certified professional who is aware of the facts and circumstances of your individual and personalized situation. Information provided by this article DOES NOT create a practitioner/patient relationship between you and any persons affiliated with this article or website. Always speak with your physician or healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website.
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