Newer GLP-1 weight loss drugs like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) work by dramatically decreasing your appetite and delaying stomach emptying. Most users find themselves eating less food and losing weight — which only makes it even more important to consider the nutritional impact of every bite you take.
Bonnie Newlin, RD, a dietitian based in Annapolis, Maryland, says emphasizing foods that are rich in specific nutrients is the best approach. “While using a GLP-1 or GIP agonist, I recommend prioritizing protein and fiber,” she says. “Protein plays a crucial role in maintaining muscle mass, while fiber provides essential nutrients and promotes gut health.”
On the flip side, certain foods aren’t great choices for these drugs. Some foods can be harder to digest, increasing the risk of nausea and diarrhea, Newlin says, or could even impede weight loss.
1. Best: Skinless Chicken Breast
2. Worst: Sweets
Sweets aren’t a nutritious choice at any time, but you’ll especially want to avoid them while taking newer weight loss drugs. “Sweets are high in sugar, which can raise your blood sugar and lead to blood sugar crashes,” Mitri says. Balance, not deprivation, is the name of the game. Try making cookies, ice cream, cake, candy, and other sweets a once-in-a-while treat.
3. Best: Fish and Seafood
Stay on the lean protein train with low-fat fish and seafood choices like tilapia, halibut, oysters, crab, mahi-mahi, and shrimp. Newlin says high-protein foods like these not only preserve your muscle tissue, they may curb overeating, too.
4. Worst: Fried Foods
Fried foods like french fries, fried chicken, and onion rings are notorious for their high fat content. Newlin says this is why they’re some of the worst offenders while on GLP-1 weight loss medications. Their greasy fat can wreak havoc on your GI system, increasing the risk of stomach pain, nausea, and diarrhea, which can be associated with the new weight loss drugs, she says.
5. Best: Soy Foods
6. Best: Broccoli
7. Worst: Sugary Drinks
8. Best: Leafy Greens
If your appetite is low while on semaglutide or tirzepatide, consider leafy greens like spinach and kale. With very few calories, but packed with nutritional value, they’re light foods that won’t overload your digestive tract. And since they contain almost no fat, they’re less likely to aggravate GI symptoms. (Like broccoli, kale is a cruciferous veggie that may cause some gas or bloating.)
9. Worst: Red Meat
Red meat may be high in protein, but Mitri says it’s another choice to avoid, as its fat content can cause digestive disruption. If you do choose red meat, seek out leaner cuts like eye of round, sirloin tip, or top sirloin.
10. Best: Bell Peppers
Bell peppers are another excellent option while on weight loss meds. These crunchy veggies have a high water content and few calories, so they can help keep you hydrated if side effects like vomiting and diarrhea have depleted your fluids. They also provide important nutrients like fiber, vitamin C, and potassium. Pop them into a casserole, include them in a soup, or cut some up for crisp solo snacking.
The Takeaway
- GLP-1 weight loss drugs help you eat less food — which means it’s especially important to make nutritious choices.
- Avoid foods high in sugar and saturated fat, which can exacerbate some drug side effects.
- Wholesome ingredients with protein and fiber may support your weight loss efforts and can help you maximize your results.
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