GLP-1 Medication and Lifestyle Changes: Better Together

What is GLP-1?

GLP-1 is a hormone naturally released by your body after eating. It helps with blood sugar control and weight loss by altering hormones in the pancreas, slowing digestion and the movement of food through the gut, and causing a decrease in urges to eat and drink. Type 2 diabetes and obesity can have similar metabolic effects on the body, including not using or releasing this hormone correctly.

What GLP-1 Medications Are and How They Work

GLP-1 medications were created as a Type 2 diabetes treatment, but their use has now expanded to aid in weight loss. With semaglutide as the active ingredient, these medications exist under a few names, such as Ozempic for Type 2 diabetes and Wegovy for weight loss. New generations of these medications with different active ingredients are also available and continue to be developed.

GLP-1 medications are intended for individuals with Type 2 diabetes and/or an elevated body-mass index (BMI). These medications may need to be avoided with thyroid issues. It’s best to talk with your doctor about suitability.

Some nutrition-related side effects of these medications may include:

• Decreased appetite
• Nutrient deficiencies
• Nausea/vomiting
• Constipation

Lifestyle Changes

Pairing medications with lifestyle changes can be helpful for success. Let’s examine why they can be better together.

Prioritize protein: Consuming an adequate amount of protein can help maintain muscle. It’s important to preserve muscle mass as much as possible during the weightloss journey to help prevent one’s weight from plateauing or rising again. Protein can also be a key part of an eating pattern that’s often regarded as a diabetic diet. High-protein foods include meats, poultry, fish, nuts, seeds and legumes. Talk to a registered dietitian about your individual protein goals.

Support muscles with strength training: Muscle maintenance and rebuilding go hand in hand with protein in helping to prevent one’s weight from plateauing or rising again. Start small with light weights and work your way up. Aim for the American Heart Association recommendation of strength training at least twice per week. Talk to a doctor before starting an exercise program.

More movement: Walking, biking and other forms of movement can aid in gut motility and can help prevent or improve constipation symptoms. Strive for the American Heart Association recommendation of 150 minutes of movement per week.

Fill up on fiber: Fiber can help move things through the gut. Nearly 95% of Americans aren’t getting enough fiber. With these medications slowing gut motility, getting enough fiber becomes even more important. The Dietary Guidelines for Americans recommends 14 grams of fiber per 1,000 calories, or about 25 grams daily for adult women and 38 grams for adult men. Choose fiber-filled foods like berries, lentils, avocado, almonds and oats to help fill up.

Small, frequent meals: Our bodies can only absorb a certain amount of nutrients in a sitting. Since these medications cause the feeling of being full to last longer, the temptation to skip meals can arise. Eating small, frequent meals can help ensure you get enough protein, vitamins and minerals, and can help reduce any nausea/ vomiting symptoms.

Food first, fizzy drinks after: Carbonated drinks can cause individuals on this medication to feel full fast. Prioritize water and limit carbonated drinks – or drink them after or between mealtimes – to ensure the body’s getting the nutrition it needs from food.

Lose the diet mentality: Many have the idea that a “diet” is a temporary way of eating. Research has shown weight regain can occur after following such temporary diets. It’s helpful to make food and exercise behavior changes that can be maintained long-term. This can help prevent weight from plateauing or rising again, which can occur with chronic dieting.

Schedule mealtimes if needed: Since hunger cues can be impacted by these medications, it’s vital to use a combination of intuitive eating and mindfulness to give your body the nutrition it needs. Once off this medication, it’s important to try and get back in touch with natural hunger and fullness cues.

How We Can Help

Working with Kroger Health registered dietitians while taking GLP-1 medications can help reduce symptoms that come with these medications and help prevent weight from plateauing and rising again. For diabetes control, weight loss or any other health and wellness-related goal, Kroger Health is here to help you on your health journey.

_{Disclaimer: This information is educational only and is not meant to provide healthcare recommendations. Please see a healthcare provider}