A mindful and responsible eating approach can enhance the benefits of GLP-1s, especially when managing GLP-1 food noise.
What is GLP-1 Food Noise?
Food noise is characterized by persistent thoughts about food — such as what to eat, when to eat, how much to eat, or even reflecting on what you’ve already eaten. Before starting a GLP-1 medication, food noise may feel like an ever-present companion, the houseguest that doesn’t seem to want to leave. For many patients starting a GLP-1, food noise is reported to dissipate because medications like Ozempic, Wegovy and Zepbound slow digestion and reduce cravings and promote satiety. GLP-1 medications activate the regions of the brain that are implicated in generating the satiety signal, which cues us to stop eating (as well as the reward center). When we feel more satiated (full), we’re less likely to turn to food for emotional reward.
What is Mindful Eating
Mindful eating involves paying full attention to the food that we're consuming and tuning into how our body feels during the process — such as whether we’re hungry or full. Mindful eating purposely directs our attention to the activity of eating and helps bring conscious awareness to the task of eating, which can mitigate habituated responses to food.
Benefits of Mindful Eating
· Improved digestion: By slowing down and mindfully chewing our food, we are mitigating the risk of bloating and GI discomfort that is commonly associated with eating fast and without intention.
· Reduced emotional eating and habitual eating: We sometimes use food to cope with negative states such as depression, anxiety, stress, or sadness. When we use food to help us feel better or to manage stress or anxiety, eating can be a habituated response. Mindful eating helps keep us tethered to the here and now by keeping our focus on the physical act of eating as well as satiety cues.
· Weight management: When we reduce instances of habituated eating and mindless eating through a mindful eating practice, we are setting ourselves up for success with a decreased caloric intake. Although we are consuming fewer calories, we are not necessarily depriving ourselves of essential nutrients. When we eat with intention and pay attention to each bite of food, we are more attuned to our bodies. We are more aware of portion sizes and satiety cues. And that is mindful and responsible eating!
What is Responsible Eating?
Responsible eating involves making thoughtful food choices that support a nutrient-dense diet. With GLP-1 medications, this means selecting foods that meet the recommended daily intake of macronutrients (such as protein, fiber, fats, and carbohydrates) and micronutrients (such as essential vitamins and minerals). Since GLP-1 medications reduce appetite, it becomes especially important to make intentional, nutritious choices. Protein, in particular, is a key macronutrient to prioritize while using GLP-1 medications.
Protein is critical for the preservation and development of lean muscle mass, which is metabolically active and supports skeletal and bone health. Another benefit of protein is that helps mitigate nausea, a gastrointestinal side effect of GLP-1 medications. The best foods to eat on a GLP-1 are those that help you meet your RDA for protein (i.e. beef, poultry, seafood, eggs, tempeh, or tofu, for example).
Getting the Recommended Daily Intake of Protein
Meeting your recommended daily intake (RDA) of protein through meals alone can be challenging, especially with busy schedules and shifting priorities. Supplementing your diet with high-protein snacks as part of a GLP-1 nutrition support kit can help you achieve your weight loss and management goals. Protein snacks, including protein bars, can offer valuable GLP-1 nutrition support and act as an effective companion to your GLP-1 regimen. Choosing the right snack is crucial, so be sure to carefully review the ingredients and nutritional information when selecting protein bars and snacks.
Biocare high-protein bars, for instance, are scientifically designed to maximize nutritional density, helping you meet your daily needs for both macronutrients and micronutrients. For optimal GLP-1 nutrition support, pairing Biocare protein bars and snacks with Biocare beverages is ideal. While these protein snacks are packed with protein, they are designed to complement, not replace, the full nutritional profile found in Biocare beverages, which include specialized ingredients for those on GLP-1 medications.
Biocare’s nutrient-dense dietary beverages are specifically formulated to counteract nutritional deficiencies often associated with weight loss medications. These beverages contain probiotics and prebiotic fiber to promote gut health, along with ingredients that help manage GLP-1 side effects. The beverages also include high-quality whey protein to support lean muscle mass, and two servings provide 100% of the recommended daily intake of 26 essential vitamins and minerals.
Prior to starting any weight loss program, whether it includes anti-obesity medication or not, be sure to consult with your healthcare provider to make sure your desired weight loss strategy is right for you.
About the Author: Dr. Dawn M. Sweet has over 20 years of experience in the field of communication. Dr. Sweet has given several invited talks to and workshops for academic and private sector audiences on the role of nonverbal and verbal communication in achieving positive outcomes and mitigating bias. Her research has been published in several top ranked peer-review journals, and it has been featured on NPR’s River to River / All Things Considered, Buzzfeed, and Science Daily. Her research has also been used to inform expert testimony.
