10 Best Foods to Eat When Taking GLP-1s For Weight Loss

Choosing the best foods for weight loss can feel like a daunting task, especially with the added complexity of taking GLP-1 medications. The good news is that eating the right foods can make all the difference, helping you stay satisfied and energized while staying on track toward your weight loss goals.

So what are the best foods to eat while taking weight loss medications like tirzepatide and semaglutide? In this article we will give you 10 of the best food choices you can make to help you on your road to weight loss success. 

1. Leafy Greens

We know, these aren’t the top of most people’s list for favorite foods, but when prepared right they really can be delicious. More than that, they are jam-packed with nutrients and fiber, and they add a lot of volume to your meals without adding many calories. 

Leafy greens contain a type of fiber which isn’t fully broken down by the body, which means it helps to move things through your digestive tract to help prevent constipation as well. In addition, this type of fiber has been shown to help with keeping blood sugar and insulin levels in check. Spinach, kale, swiss chard, and collard greens are just a few of the options out there. 

Some great ways to up your leafy greens intake:

• Use kale or spinach rather than lettuce in salads and sandwiches

• Try them as a wrap for your proteins

• Add a handful to your smoothies

• Chop them up and add them to omelets and sauces

• Blend some into your favorite dips

2. Legumes

Legume is a fancy word for the family of foods that includes beans, lentils, and chickpeas. These foods really pack a punch because they are high in protein, which keeps you feeling fuller for longer, and perhaps more importantly, they are full of soluble fiber (also called fermentable fiber). 

Soluble fiber is being studied for its ability to help your body stimulate its own natural GLP-1 to be released. Basically, the fiber in legumes and other foods high in soluble fiber is broken down by your gut’s bacteria to trigger weight loss helper hormones like GLP-1 and peptide YY. These hormones suppress your appetite and have been linked to lower body weight. 

Some great ways to eat your legumes:

• Add them into salads

• Put them into soups and chili

• Blend them up for a yummy hummus-like dip

• Make a burrito or burrito bowl

3. Fish

Fish can provide a great and filling source of protein and healthy fats. Protein can help you feel full for longer (a theme we’ll see with many of these foods), but also provides much needed fuel for your body and muscles. Since GLP-1s can lead to weight loss, and specifically muscle loss, making sure your protein intake is on track is really important. 

Ideas to incorporate fish into your diet:

• Make fish tacos or wraps

• Add a can of tuna, salmon or sardines to your salads

• Air fry a fish filet with fresh herbs or citrus

4. Eggs

Eggs are a great option, especially for vegetarians, for adding protein to your diet. They are versatile, affordable and can be prepared in so many ways. An added benefit is that a study found eggs can stimulate GLP-1 secretion in the body, which may be helpful for individuals with obesity and/or type 2 diabetes.

Ways you can add eggs to your meal plan:

• Boil, fry, scramble or poach an egg for breakfast

• Hard boiled eggs can be a quick grab-and-go snack

• Stir fry eggs into rice or noodles

5. Greek Yogurt

Another great option (also vegetarian) to add protein to your diet is greek yogurt. High in protein, calcium,  and probiotics, yogurt products are a good option to keep hunger at bay and improve your digestion. Greek yogurt in particular is higher in protein than most other yogurt products and can be used in many ways. Just watch out for anything flavored as it tends to be loaded with added sugars. 

Incorporating greek yogurt:

• Blend it into smoothies

• Use it as a substitute for sour cream

• Top it with berries, nuts and whole grains for a parfait

6. Berries

Speaking of berries, they are a delicious and high-nutrient way to add some sweetness to your diet. Berries are generally lower in sugar than many other fruits and desserts. They’re also packed full  of antioxidants, vitamins and flavor. Many studies have shown that berries like cranberries, blueberries, raspberries, and strawberries can reduce the risk of chronic diseases like type 2 diabetes and can also help moderate blood sugar and insulin levels. 

Try these berry ideas:

• Sprinkle some berries onto your oats or yogurt

• Add frozen berries to smoothies

• Throw some berries into your salads

• Make them a grab-and-go snack

7. Healthy Fats

Many people are under the false assumption that fat is the enemy. While some types of fat like saturated or hydrogenated fats are definitely not good to consume in high amounts, there are plenty of fats that nourish your body in a good way and keep you feeling full for longer. Good fats include the fats found in foods like fish, nuts, avocado, olives and seeds. 

Healthy fat-rich foods to add into your diet:

• Sprinkle some chia, hemp or flax seeds into your salads, oatmeal or yogurt

• Snack on a handful of almonds, pistachios, or walnuts when you feel hungry

• Cut open an avocado to put on whole grain toast

• Mash an avocado and make guacamole (go easy on the salt though)

8. Whole Grains

When it comes to choosing carbohydrates, whole grains are a great option. Not only do they provide much-needed energy, they contain fiber and help keep your blood sugar levels more stable than non-whole grain carbohydrates like white bread or pasta. Whole grains include foods like quinoa, brown rice and oats. 

Add some whole grains into your diet by::

• Adding quinoa to soups and salads

• Eating a bowl of oats topped with nuts and berries

• Making brown rice bowls topped with lean proteins and vegetables

9. High-fiber vegetables

Low in calories but high in nutrients and fiber, vegetables are essential to the diet of anyone taking GLP-1 medications. The high fiber content and low sugar content found in many vegetables like broccoli, brussels sprouts, asparagus, celery, and green beans means that they provide you with lots of nutrients and also help aid digestion. 

Since some people find that GLP-1 medications can slow digestion and cause constipation, this food group is an important one to incorporate early on while taking GLP-1s. 

Fiber-packed veggie ideas:

• Snack on raw celery and broccoli when you get hungry

• Grilled or steamed green beans/asparagus are great on salads or as a side dish

• Air fried or oven roasted brussels sprouts 

10. Lean proteins

Adequate protein intake can’t be emphasized enough for people taking GLP-1s. Foods like chicken, turkey, tofu, and tempeh are great sources of lean protein (low-fat proteins). Since proteins like these also have been shown to stimulate your body’s own GLP-1 release, that means you’ll stay feeling full for longer after eating them. 

Lean protein meal ideas:

• Add a lean protein like chicken into your salads

• Grilled veggie and protein skewers are an easy dinner idea

• Leftovers make a great protein snack the next day

• Grain bowls with quinoa or brown rice topped with a lean meat of your choice

A healthy diet is crucial to long-term weight loss success

By incorporating the 10 food families above into your diet while on GLP-1s and after can ensure that you get enough protein, nutrients, and fiber to minimize side effects and maintain muscle mass while losing weight. 

Including a variety of these foods into your weekly meal plan can also help you keep your blood sugar stable and hunger levels at bay. Additionally it’s a great way to cultivate a diverse gut microbiome (good intestinal bacteria) and keep everything regular. 

Whether you add them to smoothies, soups, salads or use them as a quick snack, these foods play an important role in helping you achieve your weight loss goals while feeling energized and healthy.

Interested in GLP-1 for weight loss? See if you qualify for one of Agile's weight loss programs!