What You Need to Know About Eating on GLP-1s with Dietitian Su-Nui Escobar
Are You Eating Enough on GLP-1 Medications?
GLP-1 medications can make managing weight easier by curbing appetite, but here’s the catch—what happens when hunger disappears entirely? Many people on these medications find themselves skipping meals or going long stretches without eating, but is that really a good thing?
I have a wonderful guest with me, Dr. Su-Nui Escobar. She is a nutrition expert—a doctor in clinical nutrition and a registered dietitian nutritionist with a specific passion for helping people on GLP-1 medications optimize their weight loss journey.
While it might seem like a shortcut to weight loss, proper nutrition is still essential for maintaining energy, muscle mass, and overall health. The goal isn’t just to eat less—it’s to eat smart. From balancing protein and fiber to planning sustainable meals, let’s dive into the key nutrition strategies that support long-term success on GLP-1 medications.
Key Nutrition Considerations for People on GLP-1 Medications
When taking GLP-1 medications, hunger can decrease significantly—sometimes to the point where people forget to eat for long periods. However, skipping meals entirely is not a healthy approach. Even with a reduced appetite, it's important to nourish the body properly.
One of the most important principles is honoring individual needs. There isn’t a one-size-fits-all approach to eating, and everyone has different preferences, tolerances, and nutritional requirements. That said, there are key recommendations that can help those on GLP-1 medications maintain balanced nutrition.
First, it’s essential to eat enough. Many people report being able to go 24 to 36 hours without eating, but this isn’t ideal for health or metabolism. Even if hunger is absent, the body still needs fuel. Something as simple as a protein shake with fruit can help ensure adequate intake when a full meal doesn’t seem appealing.
Balanced meals should focus on two key nutrients: protein and fiber. Protein supports muscle maintenance and overall body function, while fiber promotes digestive health and helps with satiety. With GLP-1 medications, meal sizes are often smaller, making it more challenging to meet daily fiber needs. Including a variety of fiber-rich foods—such as fruits, vegetables, and whole grains—can help.
Beans are an excellent example of a food that checks multiple nutritional boxes. They provide protein, fiber, and complex carbohydrates, making them a well-rounded choice. Despite their benefits, beans are often overlooked, possibly because they don’t fit neatly into a single category. They’re a carbohydrate, but also a protein, and they offer valuable fiber. Additionally, beans are affordable, environmentally friendly, and easy to prepare in bulk. Cooking them from scratch and freezing portions makes them a convenient staple to have on hand.
Ultimately, the focus for those on GLP-1 medications should be on eating enough, prioritizing nutrient-dense foods, and maintaining balance. By incorporating protein and fiber into every meal and making thoughtful choices, it’s possible to support overall health while navigating changes in appetite.
How Often Should You Eat?
A common recommendation is to eat at least three times a day—two main meals and a snack. However, some individuals struggle to consume enough nutrients in just three meals because their portion sizes are significantly smaller. In these cases, a strategy called "mini meals" can be helpful. Instead of forcing large meals, smaller, more frequent meals—five to seven times a day—can make it easier to meet nutritional needs without discomfort.
Examples of Mini Meals
Mini meals don’t have to be elaborate. Simple combinations of protein, fiber, and healthy fats can provide balanced nutrition. Here are a few examples:
Hard-boiled eggs with a drizzle of olive oil and a piece of fruit
Cottage cheese mixed with fruit or vegetables
A protein shake for an easy, on-the-go option
Traditional meals in smaller portions, such as chicken with brown rice and broccoli
The key is to focus on variety and balance while keeping meals easy to prepare and consume.
Food Choices and Side Effects
GLP-1 medications can change how the body processes food, making it essential to choose meals wisely. Many people find they can enjoy foods they previously avoided because they no longer feel the urge to overeat. However, certain foods can cause digestive discomfort. For example, consuming too much fat can lead to side effects such as diarrhea, bloating, or reflux. If these issues arise, adjusting food choices—such as opting for lean proteins and fiber-rich foods—can help alleviate symptoms.
The Importance of Planning Ahead
Planning meals in advance can make a significant difference, especially for those who experience fatigue or a drop in appetite after taking their medication. Preparing easy-to-grab foods before an injection can ensure that nutrient-rich options are available when hunger cues are low. Something as simple as having a protein shake ready can prevent skipping meals altogether.
Additionally, meal planning doesn’t have to mean cooking every meal in advance. Simply having an idea of what to eat for the week and stocking up on essential ingredients can help reduce decision fatigue. When meals are planned ahead, it becomes easier to meet protein and fiber goals without last-minute stress.
Sustainable Habits on GLP-1
Making sustainable lifestyle changes is key to long-term success, especially when food cravings are no longer overwhelming. The best approach is gradual—starting with small, manageable adjustments that fit into daily routines.
When working with patients, the first step is understanding their lifestyle. This includes their eating habits, food preferences, responsibilities, and daily routines. It's unrealistic to expect someone to transition overnight from frequent fast-food meals to a perfectly balanced diet. Instead, change happens step by step.
For example, a patient who stops for fast food every morning might begin by exploring simple, nutritious breakfast options that are easy to prepare at home. Some meals can be prepped ahead of time, while others might take just a few minutes to put together. The goal is to create a plan that feels realistic and sustainable, building confidence along the way. Once one habit is established, the focus shifts to the next small improvement.
A practical approach to nutrition is to identify which meal change would have the biggest impact—whether for health, convenience, or budget. For some, breakfast is the easiest starting point, while for others, lunch may be more manageable. Dinner can be challenging, especially when cooking for a family, so focusing on a meal that is within one’s control can be a more effective first step.
Consistency is important, but so is flexibility. Life is full of events—holidays, vacations, and social gatherings—that can disrupt routine. Instead of striving for perfection, the focus should be on mindful eating and planning ahead. Healthy eating should fit both daily life and special occasions, allowing for balance rather than restriction. By taking gradual steps and making thoughtful choices, long-term success becomes much more achievable.
Simple Changes for a Healthier Diet
A healthy diet looks different for everyone. People have unique tastes, cultural backgrounds, and daily routines that shape their food choices. But at its core, a balanced diet follows a simple structure: a source of protein, fiber from fruits or vegetables, and a mix of carbohydrates and healthy fats.
For example, someone might enjoy a traditional meal with grilled chicken, brown rice, and steamed broccoli. Others might prefer tacos made with corn tortillas, shredded chicken, and a salsa packed with vegetables. The key is ensuring each meal includes protein, fiber, and a variety of nutrients, whether in a classic dish or a more creative approach.
Many people assume healthy eating requires giving up favorite meals, but small changes can make a big difference. A family dinner of spaghetti with meat sauce, for instance, can be made healthier by using leaner meat like bison, adding finely chopped mushrooms for extra nutrients, and choosing whole wheat pasta. These adjustments retain the familiar flavors while improving the meal’s nutritional value.
Eating a variety of foods is just as important as meal composition. Relying on the same meals every day can lead to nutrient gaps, so incorporating different fruits, vegetables, proteins, and whole grains keeps meals both balanced and interesting.
Healthy eating isn’t about eliminating favorite foods—it’s about making small, sustainable changes. Whether that means adding a side of vegetables to a meal, adjusting portion sizes, or swapping ingredients for more nutritious alternatives, these simple steps can lead to lasting habits without feeling restrictive.
Building Lasting Habits One Step at a Time
Several individuals feel the urge to overhaul their entire lifestyle at once when starting a health journey. While enthusiasm is great, setting overly ambitious goals can lead to frustration and burnout. A more effective approach is to create realistic, sustainable changes that build momentum over time.
For those who want structure, a detailed meal plan can help. However, it works best when personalized to fit daily routines and preferences. Similarly, ambitious fitness goals—such as working out seven days a week—often need reevaluation. Taking a practical look at schedules and commitments can help set a goal that is both challenging and achievable. If three days of exercise per week is realistic, committing to that is far more effective than aiming for seven and feeling discouraged when it doesn’t happen.
Small, manageable changes add up over time. Someone who never ate vegetables before might start by adding them to a few meals a week. A person who was inactive may begin with a few workouts per week and gradually build up. These steps may seem minor, but they create progress without overwhelming the process.
Long-term success comes from consistency, not perfection. Health is a journey, not a destination, and sustainable habits lead to lasting results. By setting achievable goals and adjusting them as needed, it becomes possible to make meaningful progress while still enjoying life along the way.
Why Healthy Habits Matter for Long-Term Succes
Many people on GLP-1 medications notice a surprising shift in their cravings—especially for sugar and alcohol. These medications can be powerful tools for weight loss, but they are just that—a tool. Long-term success still depends on developing healthy habits.
A common misconception is that medication alone is enough. Some individuals find themselves eating less simply because they aren’t as hungry, but they don’t necessarily change their eating habits. While this can lead to initial weight loss, it doesn’t always set the foundation for lasting results. Without making dietary adjustments and prioritizing movement, the effectiveness of the medication may diminish over time.
Another important factor to consider is weight regain. When people lose weight, they don’t just lose fat—they also lose muscle. But when they regain weight, it’s usually fat, not muscle. This shift in body composition can make it even harder to maintain long-term weight loss. It’s a pattern seen in extreme diets, like the once-popular HCG diet, where rapid weight loss often led to muscle loss and, over time, a slower metabolism.
To get the most out of GLP-1 medications, it’s important to focus on a balanced approach—one that includes healthy eating, regular movement, and mindful habits. These changes don’t have to be drastic. Small, sustainable steps—like incorporating more whole foods, limiting sugar and alcohol, and finding enjoyable ways to stay active—can make a big difference.
Weight loss isn’t just about shedding pounds; it’s about improving overall health. Medications can help, but lasting results come from lifestyle changes that support long-term well-being.
Struggling to balance nutrition while on GLP-1 medications? Dr. Su-Nui Escobar shares practical tips to help you fuel your body the right way. Don’t miss out—tune in to the latest episode now!
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