Several studies – but not all -indicate glucomannan can also help support healthy weight loss. Another reason to add avocados to your diet is that their healthy fats stimulate the release of gastric inhibitory polypeptide (GIP), another incretin hormone. These effects have been attributed to the fruits' ability to raise GLP-1 for at least 3 hours after eating. When overweight women and men consumed 6 grams of hydrolyzed Siberian pine nut oil (containing 20% linolenic acid) it enhanced GLP1 after eating and also reduced appetite. While you can't get a prescription for Mother Nature's GLP-1 diet, certain whole foods naturally trigger its release. Reduce sitting time A peptide called CJC-1295 (often combined with Ipamorelin) is one example; it’s used to stimulate muscle protein synthesis and enhance recovery. For instance, some peptides act as growth hormone secretagogues – they signal your body to naturally increase growth hormone levels, which can promote muscle retention and even growth. Peptide supplements (small protein chains) can have muscle-supporting and fat-loss benefits. Rapid weight loss (overly aggressive calorie deficit) can increase the proportion of muscle lost. Ways To Naturally Optimize Your GLP-1 Response & Lose Weight Fast That could allow you to not only lose weight, but to keep off the weight even after you stop using the medication. A GLP-1, like any other weight loss drug, is not a quick fix to lose and keep off the weight in the long term. If you’re thinking about whether a GLP-1 would work for you, see your health care provider, who can go over the pros and cons and advise you if it’s a good choice. If you’re trying to build muscle, you’ll want to consume even more protein. Whenever you lose weight, you can lose muscle. The GLP-1 diet focuses on foods that work with your medication rather than against it. The key is understanding your individual tolerance and eating trigger foods in small amounts. Most foods aren’t completely off-limits on GLP-1 medications, but some require careful consideration. This natural feedback helps develop healthier eating habits that support long-term weight management. Should you find any inaccuracy in this guide, please email We're fully funded by the people, via an optional membership. All our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic. Recipe collection Whether you’re looking for strict keto, moderate or liberal low-carb recipes, here you have over 700 delicious low-carb recipes to choose from. A healthier life starts now with your free trial! It also improves bone density and insulin sensitivity – great bonuses for anyone on a weight loss journey. Strength training not only prevents muscle atrophy but can even increase muscle mass while you lose fat, leading to a stronger, leaner physique. This can include weight lifting, bodyweight exercises (like push-ups, squats, lunges), resistance band workouts, or machine exercises at the gym. Study Shows People Prefer Feminine Faces Across Cultures — But Would That Change in Times of Crisis? The effect seems principally within the CNS, but combination treatment of GLP-1 with other targets appears to further improve weight loss in early clinical trials.Proper exercise technique is paramount for maximizing results and preventing injuries.12 Poor form can negate the benefits of an exercise and increase strain on joints and muscles.Menu planning is a great way to stay organized, and know what groceries you need to buy and what you already have on hand, and it will help ensure a balanced plate.The answer is “yes.” As with any weight-loss program, lifestyle changes are necessary for long-term weight management.For those struggling to meet protein needs, a protein shake or yogurt smoothie can be a quick and easy option.When overweight women and men consumed 6 grams of hydrolyzed Siberian pine nut oil (containing 20% linolenic acid) it enhanced GLP1 after eating and also reduced appetite.Our products are not intended to diagnose, treat, cure or prevent any disease.Gastrointestinal issues are common, ranging from nausea and diarrhea to rarer and more severe consequences such as pancreatitis.Smarter weight loss starts with the right plan. With GLP-1 medications suppressing your appetite, you might also feel a bit more sluggish—especially at first. This isn’t a zero-belly diet—your body still needs fuel! Chug that water and load up on fibre-rich foods like chia seeds, flaxseeds, and berries. Don’t forget fibre – A vegan or vegetarian meal plan can work beautifully with GLP-1s if you’re mindful of protein and fibre. Prioritise protein – If there’s one thing you need to focus on, it’s this. Dietary changes and mindful eating can also make a positive difference. There are a variety of actions that you can take to improve your eating behaviors. Also, foods consumed with more chews and smaller bites can help increase GLP-1 response and curb subsequent food intake in a meal. 2. Level of Physical Activity It helps with motility and getting the food to digest a little bit more. As far as coffee, I don’t have a problem with it if you’re just drinking coffee. If people are going to drink, stick with the guidelines, which state two or fewer drinks a day for men and one or less for women. So if you have an external stimulus that's slowing your digestion down, and then you have fat sitting in your stomach even longer, it might make you feel more nauseous. Keep in mind that you get fiber, phytochemicals, vitamins, and minerals when you eat fruit. And if you’re taking any medications, there’s always a risk that any supplement could interact with it. So, while you may be interested in taking a so-called natural GLP-1 supplement, you’re unlikely to see a major impact on your weight—at least, not nearly at the level that you’d see if you took a GLP-1 receptor agonist medication. He recommends 1.2 to 1.5 grams of protein per kilogram of body weight per day, or about 30 to 35 grams of protein per meal. Natural supplements have “very mild effects” on weight loss based on what Dr. Ali has seen. Gilmore Health Newsletter If you lose too much muscle, your basal metabolic rate drops, meaning you might burn fewer calories daily and risk rebound weight gain. Muscle tissue burns more calories at rest than fat, so keeping your muscle mass high helps maintain a healthy metabolism. Preserving muscle isn’t just about looking toned – it’s crucial for your metabolic health and long-term success. In fact, emerging research suggests these medications can lead to major fat loss while maintaining lean mass when combined with the proper lifestyle. This risk is higher if protein intake is too low or if you’re not engaging in muscle-strengthening activities. If you don’t eat enough of the right foods, you’ll end up feeling weak and fatigued. More importantly, people also lost about 4 pounds (1.8 kg) of body weight, and their fasting insulin levels declined, too. When researchers gave 1000 mg of resveratrol per day to people with type II diabetes, the supplement failed to augment GLP1, slow gastric emptying, lower blood sugar, or promote any weight loss. Remember that weight loss is a gradual process, and it is essential to be patient and consistent with your treatment plan to achieve lasting results with semaglutide. They may also discuss the potential benefits and side effects of semaglutide, as well as any lifestyle changes that may be necessary to support your weight loss journey. Be prepared to ask questions during the consultation about the medication, its mechanism of action, and what to expect while taking it. The medication might not be what it says it is, and it may not be good for you. Getting GLP-1s through a source without a prescription from a health care provider could be dangerous. Just like any other medication, GLP-1s can be abused. Your weight is determined by many factors, and weight management can be very personal. Your healthcare provider will tell you when and how often to take your medication (usually injections). If you have obesity or overweight, talk to your healthcare provider to see if a GLP-1 agonist is right for you. The FDA currently approves the use of semaglutide and high-dose liraglutide to help treat obesity. Providers often prescribe GLP-1 agonists with other medications to achieve the best blood glucose management. Ideally, the chosen initial intervention for weight loss would also be effective for weight loss maintenance. An example would include the usage of liraglutide that helped one achieve a particular amount of weight, but continued usage of the drug led to weight regain, would switching to Contrave help to achieve weight loss maintenance? What remains to be seen is if the mixing and matching of the initial weight loss strategy, whatever this may be, with another weight loss maintenance strategy will lead to successful weight maintenance. A multi-agonist approach is a likely road for the future of anti-obesity drug development involving novel receptors such as glucagon and amylin possibly with even more profound weight loss 286,287. Recent studies have now demonstrated the strongest weight loss effect with the dual agonist for GLP-1 and GIP, upwards of 22% over 1 year . "When people lose weight, they have better self-esteem, and they feel more confident in their own skin," Dr. Decotiis shares. "Weight loss drugs have a tremendous effect on satiety, shutting down appetite so the patient feels full after eating much less food," Dr. Decotiis explains. "Protein is absolutely essential for everybody, but particularly for individuals on GLP-1 medications," says Dr. Dan. Read on to discover how to make your medication work harder for lasting weight loss success. Most people find it difficult to overeat on these medications because they feel full very quickly. Both alcohol and these medications affect your liver, so drinking can worsen side effects and potentially cause dangerous blood sugar drops. These foods either digest slowly, irritate your stomach, or cause blood sugar spikes that work against your medication’s benefits. Monounsaturated fats and omega-3 fatty acids can actually increase your body’s GLP-1 levels, working alongside your medication for better results. Healthy fats and high-fiber foods support your GLP-1 medication and may boost natural hormone production. How To Lose Weight Moreover, muscles support strength, balance, and mobility, which are essential for overall wellness. If you aren’t careful, some of those hard-earned muscles might shrink along with your waistline. You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. And remember, every journey is unique – ask your healthcare provider for guidance along the way. People with thyroid cancer, pancreatitis, or certain digestive issues may need to avoid them (17). It’s also good to ask your healthcare team before making major changes to your diet or exercise routine.This goes against many dieting tactics, but those tactics truly don’t work well for people in the long term.Hydration is key as GLP-1 medications slow digestion, increasing the risk of dehydration and nausea (McKay et al., 2011).The Mayo Clinic Diet is a lifestyle program that can help you form healthy habits to maintain weight loss.While this slows digestion and appetite can aid weight loss, it also means certain foods may not sit well with you, especially those that are heavy, greasy, or high in sugar.And for those of you on a strict keto diet, know that the most harmless ones carb-wise are macadamia nuts (usually around 5% carbs), or Brazil nuts (4%).Low-carb nuts – the best and the worstThis will help keep the scale in perspective and show you all the positive changes you’re making to your health and overall lifestyle.”“Eating more protein increases natural GLP-1 production.” That’s true whether you’re going through menopause or have an underlying health condition that makes you prone to weight gain, but protein can really stimulate similar effects for anyone, he says.If the provider determines that semaglutide is a suitable option for you, they will work with you to develop a treatment plan that includes dosing instructions, follow-up appointments, and monitoring of your progress. The best ones — like Iconic Protein Shakes — provide protein and well as fiber to promote lasting fullness, along with added vitamins, minerals, and antioxidants. In our research, we found that the product may have an unpleasant earthy taste, so it’s better when mixed into juice or smoothies, rather than plain water. Dr. Formulated Probiotics Fitbiotic is a powder that should be mixed into water, so it’s not as convenient as probiotic capsules. Also, glucomannan can cause a beverage have a thick, gel-like texture as it sits — so it’s a good idea to drink it quickly after preparation. Lowering stress can help you make long-term healthy lifestyle changes. Talk with your healthcare professional if you need help taking charge of stress. Here are six tips to help you start your weight-loss journey. Concerns about muscle loss have been specifically highlighted with GLP-1 medications, partly due to the significant and sometimes rapid weight loss they can induce.9 Studies examining body composition changes during GLP-1 therapy have reported a range of results regarding lean mass loss.Read more about “food noise” and what helps tame it.You need to focus on nutrient-dense foods that provide vitamins, minerals, and protein your body needs.A better option might be to focus on a healthy lifestyle instead, and be as happy and grateful as you can for the body you have.Most foods aren’t completely off-limits on GLP-1 medications, but some require careful consideration.This creates a positive cycle where your medication and diet work together for better results.If you prefer to avoid injections, Daytryp offers oral semaglutide drops as a needle-free alternative. The ability to produce short-chain fatty acids explains why resistant starches elevate GLP levels. For example, digestion-resistant starches help our healthy gut bacteria produce short-chain fatty acids like butyrate. These starches resist digestion in the small intestine and travel to the large intestine, providing effects similar to other dietary fibers. Shoot for 4-6 servings of high-fiber foods daily to boost GLP-1 secretion. These compounds improve gut diversity by enhancing the production of healthy bacteria, which produce short-chain fatty acids. Bend, Oregon & Seattle, Washington or telehealth in California, Oregon, or Washington. GLP-1 medications naturally reduce hunger. A patient losing 15 pounds of mostly fat looks very different metabolically than someone losing 15 pounds of mixed fat and muscle. Many obesity medicine experts recommend higher protein intake during GLP-1 therapy compared to standard dietary guidelines. GLP-1 medications work by imitating the effects of the natural hormone GLP-1. Today, medications that augment the effects of GLP-1 have become significantly popular. Our guide will give you recommendations to support healthy weight loss for those using GLP-1s specifically for weight management. A tool like ZOZOFIT, which takes real-time measurements of your body and body fat percentage, can give you a picture of your overall health. She is particularly interested in culinary and functional nutrition for weight loss and female hormone health.A better option might be to focus on a healthy lifestyle instead, and be as happy and grateful as you can for the body you have.Another possible hormonal issue behind stubborn weight issues may be the main stress hormone, cortisol.These plateaus arise from a complex interplay of the body's natural physiological adaptations to weight loss – including metabolic slowdown, hormonal shifts, and changes in body composition – often compounded by subtle drifts in lifestyle behaviors related to diet, physical activity, stress, and sleep.Regular physical activity is also recommended as a component of weight loss programs not only for energy expenditure, but for cardiometabolic health as well .Here’s a look at why it’s important to exercise while taking a medication such as Wegovy, Zepbound, or Ozempic; how often; and how to do so in the right way.Persistence of the weight loss plateau (or presumed weight loss maintenance) occurred up until 104 weeks .Fibre-rich foods like lentils, chickpeas, and quinoa are beneficial when on GLP-1s, as they help maintain digestion and reduce constipation, a common side effect (Dash, 2024).Thousands of leading physicians, scientists, and health care professionals from around the world are expected to convene both in person and virtually to unveil cutting-edge research, treatment recommendations, and advances toward a cure for diabetes.This leads to better body composition (a higher percentage of lean mass) and typically better physical performance and energy levels. You give the shots in the fatty tissue just under your skin (subcutaneous injection). Some GLP-1 agonists can also help treat obesity. Your healthcare provider can help you decide if they’re right for you. Reach your goals and continue to set new ones for a happier, healthier you! Sarah Garone is a Mesa, AZ-based nutritionist who believes small steps add up to big results for health. Find ways to move more throughout the day with quick “exercise snacks.” That doesn’t mean you need to be lifting weights every day, though. These effects happen because your stomach empties much more slowly than normal. Drink at least 64 ounces of water daily, and more if you’re active or live in a hot climate. Strength training is especially important for preventing muscle loss. This prevents your metabolism from slowing down too much and helps maintain steady energy levels. Try to eat at regular intervals, even if portions are smaller than before. 4. GLP-1 Benefits to Organ Systems However, Orgain is a reputable brand that many dietitians we’ve spoken to recommend. Each serving is only 160 calories, making it a great choice as a breakfast smoothie base or a post-workout snack. In addition to fiber, these whole food ingredients deliver several antioxidants and nutrients to support overall wellness. They may also contain undisclosed ingredients or contaminants such as allergens, heavy metals, and bacteria. An even greater weight loss is seen with this novel dual agonist, achieving upwards of a 22.5% weight loss at 72 weeks 134,135,136. First, there was a greater overall weight loss of 15% and therefore the weight loss plateau was delayed to around 68 weeks. It helped one-third of the non-diabetic study patients achieve a loss of 10% of their body weight and also helped them sustain their weight loss for upwards of 1 year . To lose weight, you need to lower the total calories you take in from food and drinks. You can list a healthy action that you'll use to lose weight. Even this amount of weight loss can lower your risk of some long-term health conditions. Get instant access to healthy low-carb and keto meal plans, fast and easy recipes, weight loss advice from medical experts, and so much more. That’s why even the best weight loss drug can only be an optional complement to dietary and lifestyle interventions. GLP-1 agonists are medications that help lower blood sugar levels and promote weight loss. Prioritise strength training – Whether it’s bodyweight exercises, dumbbells, or resistance bands, lifting things helps you keep muscle while losing fat. Additionally, semaglutide is most effective when combined with a healthy diet and regular physical activity, so it is essential to make lifestyle changes to support your weight loss journey while taking the medication. Remember that weight loss is a gradual process, and it is essential to be patient and consistent with your treatment plan to achieve lasting results with semaglutide.Semaglutide has shown promising results in aiding weight loss in individuals with obesity or overweight, but it is essential to consider both the benefits and potential side effects of the medication before starting treatment. GLP-1 has created a seismic shift in how we think about weight loss and weight management. Plus-size model and TikTok star Remi Bader has been refreshingly open about her weight and her struggles with binge eating. Join patients who are transforming both body and mind.Join our newsletter for expert insights on treating melasma, hyperpigmentation, and other skin concerns. With the growing popularity of weight loss injections, many famous people are finally sharing their GLP-1 success stories in detail. When famous people speak openly about their weight loss journeys, it normalizes the conversation and helps others realize they’re not alone in their struggles. Learn more about peptide treatment in Seattle & Bend. GLP-1 muscle loss is not inevitable — but prevention must be intentional. At Flow Wellness in Bend, Oregon and Seattle, Washington we offer lab monitoring and IV/injection supplementation if clinically indicated. Weight loss is a controlled stressor on the body. Very low calorie intake increases the likelihood of muscle loss. The higher the dose of the GLP-1 agonist, the more extreme the effects. GLP-1 agonists alone can’t treat Type 2 diabetes or obesity. Areas of your body you can give the injections include your belly, outer thighs, upper buttocks and the backs of your arms. “Once they find one — or two or three — types of exercise they enjoy, it is much more likely that they will maintain this as part of their lifestyle.” Fortunately, there’s no wrong way to exercise while taking a GLP-1. And consider working out with a friend for accountability and encouragement, recommends sports performance and wellness dietitian Umo Callins, RDN, of Oklahoma City. How to Prevent GLP-1 Muscle Loss A low-carbohydrate diet may help treat this condition.90 More on PCOS.During menopause, estrogen levels can fluctuate widely, eventually dropping to low levels as the ovaries lose their ability to make it. A keto diet for weight loss should be at least a moderate protein diet. While the effect of exercise on our weight is overrated, exercise can still provide meaningful health improvements, even without weight loss. “These medications enhance insulin secretion in response to meals, reduce glucagon production (which helps prevent the liver from releasing too much sugar), and slow gastric emptying, leading to reduced appetite. Medications known as GLP1-RAs are short for glucagon-like peptide 1 receptor agonists—the newest class of weight loss drugs, originally designed to treat Type 2 diabetes. She helps women over 40 achieve sustainable weight loss and whole-body wellness through holistic, evidence-based coaching. Strength training not only helps preserve muscle mass but also enhances the effectiveness of GLP-1 medications by boosting metabolism and improving insulin sensitivity. Strength training, also known as resistance training or weightlifting, involves exercises designed to improve muscle strength and endurance. How to stay motivated with slow weight loss Some people with hypothyroidism will also benefit from the addition of T3 (liothyronine) to their T4 therapy. What if you have optimized your vitamin and mineral intake, but you still suffer from low levels of thyroid hormone? In these cases, weight gain resulting from decreased metabolism usually does not exceed 15 pounds.86 Some people, most often women, can suffer decreased metabolism as a result of thyroid hormone deficiency. As a GLP-1 drug, semaglutide mimics the action of the natural GLP-1 gastrointestinal hormone. At the heart of semaglutide's effectiveness lies its activation of the GLP-1 agonists. People often notice changes in their appetite and weight during the first few weeks of use. If your diet currently doesn't include much fiber, Duca says, don't worry too much about which fiber you start adding. If you suspect you’re suffering from this, consult your doctor, who will run appropriate tests or refer you to an Endocrinologist. This can mean weight gain and menstrual disorders (very common), infertility, acne, and male pattern hair growth (such as facial hair). You’ve even tried increasing your ketone levels for a while (ensuring low insulin levels). So you’ve followed the previous tips, implemented major lifestyle changes, and established that neither medication nor vitamin deficiency is an issue. If you have type 1 diabetes, you should not purposefully try to increase your ketone levels – it may be risky. The higher the dose of the GLP-1 agonist, the more extreme the effects.In fact, emerging datasets have connected gut bacterial signatures, bile-acid pools, and single-nucleotide polymorphisms to the degree of weight loss and glycemic control observed with semaglutide and tirzepatide treatment.If you’re vegetarian or vegan, beans, lentils, and protein-rich grains, such as quinoa are excellent choices.Long-term weight loss takes time and effort.Larger quantities of fruit, however, will deliver a significant sugar load to your intestines.In fact, up to 30% of the sugar from fruit may not be absorbed. Finally — you may want to forget about the old “everything in moderation” diet motto. Ideally, the food you buy shouldn’t even have a list of ingredients (or it should be very short). While low-carb chocolate made with erythritol or stevia is likely to be okay, you still have to consider that any sweeteners can maintain sugar cravings.18 This should be obvious, but creative marketers are doing all they can to fool you (and get your money). Do you want to know more about exactly what to eat on low carb, how to do it, potential problems and solutions — and find lots of great recipes? It promotes insulin release to help lower blood sugars after eating, slows digestion to enhance feelings of fullness, and may help manage cravings for specific foods.Whether you’ve elected to take Ozempic, Wegovy, or Mounjaro, you can maximize the impact of these medications on your life by continuing to make healthy and fitness-minded choices.Understanding this perspective is vital for maintaining motivation and making informed decisions about the next steps in consultation with a healthcare provider.Our bioidentical hormone replacement programs are personalized to restore optimal levels and support overall vitality.The follow-up STEP-5 trial demonstrated that semaglutide could sustain weight loss over 104 weeks or nearly 2 years .These healthy changes include eating a balanced diet and moving more each day.GLP-1 medications will help curb your appetite, but ensure you’re still eating enough calories to fuel your daily activities and workouts.Every bite counts, so it’s essential to fuel your body with nutrient-dense foods that meet your nutritional needs. There are often low levels of GLP-1 circulating systemically and the post-prandial rise in GLP-1 is of intestinal origin. However, challenges remain in such multi-agonist receptor treatments, and the focus remains predominantly on energy intake . Energy balance is buffered by fat stores and the adipose compartment therefore potentially producing an obesogenic state . This summary of current treatments for obesity highlights both its difficulty and importance, as well as obesity’s role in exacerbating other disease processes. GLP-1 agonists are being explored as an adjunctive therapy to combine with bariatric surgery to avoid the weight regain that can occur post-surgery 81,82. This helps explain why changes appear more pronounced and “deflated” compared to slower weight loss. Coined by dermatologists around 2023, the term highlights how the face loses its natural subcutaneous fat padding, leading to sunken cheeks, prominent bones, deeper lines, and skin laxity. We offer hormone optimization for men and women to address fatigue, mood changes, weight gain, and other symptoms of hormonal imbalance. Our medical weight loss & microdosing programs are designed to deliver safe, sustainable results. Smarter weight loss starts with the right plan. Many people replace sugar with non-caloric sweeteners in the belief that this will reduce their calorie intake and cause weight loss.While most of the interventions are based on targeting hunger and energy expenditure, there is little understanding of whether physical activity or exercise plays a role .Diet and exercise are there to help fight what we do to ourselves.One way that you can take in fewer calories is to eat more fruits, vegetables and whole grains.While it may take longer to see muscle gains, consistency with weightlifting and a protein-rich diet can yield results over time.This increase prompts the pancreas to release insulin to lower blood sugar to safe levels.If you’re new to exercise or returning after a break, start with light workouts and gradually increase the intensity.Be careful of too many high-carb, high-fat foods while taking GLP-1 meds.Aim for two sessions per week focusing on major muscle groups. One of the key foods that triggers its release is a food most Americans struggle to eat enough of, even though it comes with a cornucopia of health benefits. For several months now, I've been studying how the new medications, Ozempic and Wegovy, cause dramatic weight loss. With the surge of attention around weight loss medications in the media, it's essential to cut through the noise and understand what sets Wegovy, Ozempic, and Mounjaro apart. Crucially, regulatory bodies like the FDA approve Wegovy and Zepbound as adjuncts to a reduced-calorie diet and increased physical activity.1 They are powerful tools designed to work alongside, not replace, sustained lifestyle efforts. This difference is relevant for setting patient expectations and considering treatment adjustments if a plateau occurs. Like semaglutide, tirzepatide has a long half-life (approximately 5 days), enabling once-weekly subcutaneous administration. These changes promote binding to albumin (a protein in the blood) and make the molecule less susceptible to breakdown by enzymes, resulting in a longer half-life and allowing for convenient once-weekly subcutaneous injection. Most people on GLP-1 medications experience side effects at some point. Taking GLP-1 medications can help with weight loss, but a lot of your success depends on your own choices. As important as it is to know which foods can benefit your GLP-1 medication, it’s just as important to know which foods and drinks to stay away from. While you can never go wrong with fruit due to its long list of nutrients, eating certain fruits on a GLP-1 diet is especially beneficial for supporting the medication. Carbohydrates are a great energy source for the body (especially when you are eating much less than usual), but it’s important to note the type of carb. I recommend aiming for “good” but it’s not always realistic. But if these are not available, it is smart to also track the disappearance of your belly fat, by measuring your waist circumference. Focusing primarily on weight and stepping on the scale every day might be misleading, cause unnecessary anxiety, and undermine your motivation for no good reason. You can do this with a DEXA scan, hydrostatic weights, plethysmography scales and others. However, earlier studies showed inconsistences of GIP as a cause of weight loss, although more recent studies have demonstrated increased weight loss efficacy 280,281,282,283. It may be possible to maintain weight loss while tapering GLP-1 to a lower dosage or prolonging the time between doses 276,277. Studies suggest that GLP-1 drugs are not a direct cause of depressive symptoms in weight loss . Other studies have found little to no impact of physical activity on maintaining weight loss . Precision medicine itself is an area of medical management that tries to match personalized treatments or food content, to individual genetics, microbiome, metabolism, age, and sex. Additionally, a high-protein breakfast helps curb cravings later in the day. For exercise, prioritize strength training, daily steps, and recovery.” On the nutrition front, pay attention to calories, protein, and fiber. “Make half your plate vegetables, a quarter of your plate whole grains, and a quarter of your plate lean protein. This activates GLP-1 receptors in your body, leading to an increase in the production of insulin, which helps move glucose into your cells, where it’s used for energy, Dr. Shah says. There are also a similar class of drugs, called tirzepatide, and those include meds Mounjaro (for type 2 diabetes) and Zepbound (for weight loss). Semaglutide works by mimicking a protein in your body called glucagon-like peptide 1, a.k.a. GLP-1, says Kunal Shah, MD, an assistant professor in the division of endocrinology at the Rutgers Robert Wood Johnson Medical Center. Greasy and fatty foods are especially problematic because they already digest slowly. Certain foods can make GLP-1 side effects much worse and should be limited or avoided. Listen to your body’s fullness signals and stop eating when you feel satisfied. Avoid high-sugar breakfast foods like pastries, sweetened cereals, or fruit juices. These combinations provide protein, healthy fats, and complex carbohydrates that work well with slower digestion. In addition to working with your doctor to come off the drug, Kessler recommends a high-protein diet, because protein replicates the feelings of satiety you get from a GLP-1 drug, and may help you to sustain a lower weight.But it’s not a good idea to eat unhealthy processed food and drink sugar water (so-called “sports drinks”), and then exercise for hours daily just to compensate.As always, consult your healthcare provider before starting new supplements or making big dietary shifts.Taking GLP-1 medications like Ozempic, Wegovy, Mounjaro, or Zepbound is a game-changer for weight loss—but let’s not kid ourselves into thinking they do all the work.Managing your weight while taking GLP-1 medications can feel overwhelming when you don’t know which foods work best with your treatment.In this guide, we’ll explain why muscle loss can happen on GLP-1 medications and share proven tips to prevent it, so you can get leaner without sacrificing strength.Blend spinach, berries, protein powder, and almond butter for a nutrient-packed meal in a glass.Furthermore, those consuming whey protein also had greater satiety and less hunger. In addition, you need to set realistic expectations for health and weight loss goals. Starting weight training and gaining muscle can also hide your fat loss. This is especially true if you’re just coming off a long period of semi-starvation (which may accompany calorie-counting), as your body may want to restore lost muscle. Others have reported additional negative outcomes, including “Ozempic face” and muscle loss from quick weight loss. Some common side effects of semaglutide may include nausea, vomiting, diarrhea, and constipation, especially when starting the medication or increasing the dose. Once you have identified potential clinics or providers who offer semaglutide for weight loss, schedule a consultation appointment to discuss your weight loss goals and medical history. Finding a clinic or provider near you who prescribes semaglutide for weight loss can be a helpful step in achieving your weight loss goals. So far, some studies show that these medications can help lower A1C and help with weight loss in people with T1D. GLP-1 agonists are a class of medications that mainly help manage blood sugar (glucose) levels in people with Type 2 diabetes. “Eating more protein increases natural GLP-1 production.” That’s true whether you’re going through menopause or have an underlying health condition that makes you prone to weight gain, but protein can really stimulate similar effects for anyone, he says.