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Weight Management

What to Eat and Avoid

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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.

In extreme cases, lack of hunger and unhealthy food choices can even lead to nutritional deficiencies and malnutrition.

Here’s what deserves prime real estate on your plate when you’re on a prescription weight loss drug — and what should be kept to a minimum.

1. Best: Skinless Chicken Breast

Remove the skin from a chicken breast and you’re left with little fat and plenty of high-quality protein: 27 grams (g) per 3-ounce (oz) breast.

All that protein is a good thing when you’re on Ozempic, Mounjaro, or similar meds. “It is common to lose muscle as you lose weight quickly on these medications,” says Melissa Mitri, RD, a dietitian who practices in New York City.

“Prioritizing lean proteins can prevent this.”

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.

Fried foods create inflammation in the gut.

And when the fatty acids from fried foods are broken down in the colon, they can trigger diarrhea — which is already a side effect of GLP-1 drugs.

Meanwhile, since fatty foods are high in calories, Newlin says eating them can slow your progress with weight loss.

5. Best: Soy Foods

Soy foods like tofu and edamame provide the double whammy of protein and fiber in a low-fat package. (They’re also great choices if you’re trying to adopt a more plant-based eating style.) Try a tofu stir-fry with nonstarchy vegetables and brown rice, sautéing the soy chunks in a small amount of oil. Or use soy milk in a smoothie or on cereal. A cup of soy milk provides 8 g of protein — as much as cow’s milk.

6. Best: Broccoli

“Nonstarchy vegetables like broccoli are nutrient-dense and contribute to weight loss and gut health,” says Newlin. Broccoli is an excellent source of vitamins and minerals. Just be aware that, for some people, broccoli can worsen the physical effects associated with weight loss medications, such as bloating or flatulence.

7. Worst: Sugary Drinks

Sugar-sweetened beverages fight directly against your weight loss efforts.

Steer clear of sugary beverages such as sodas, juices with added sugar, and energy drinks. Instead, Mitri encourages hydrating with water whenever possible.

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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