Staying on Track with Nutrition Goals: How GLP-1 Users Can Start the New Year on Healthy Note

— Dawn M. Sweet, Ph.D.

Many of us start the New Year off with the best of intentions, only to abandon many — if not all of them — after a few weeks. It doesn’t have to be that way! Here are some tips for success.

 

Establishing, re-establishing, or maintaining nutrition goals are a priority for many of us as we turn the calendar to a New Year. For those of us taking a GLP-1 medication (or about to start a GLP-1 like Zepbound or Ozempic), we may be asking ourselves, “when do Zepbound side effects start?” or “how long does it take for Zepbound to start working?” Our thoughts may also drift toward whether there is a specific GLP-1 nutrition plan. While there is no specific GLP-1 nutrition plan, there are certainly suggested dietary practices to follow when taking a GLP-1 medication.  First, let’s first review some strategies for creating and maintaining healthier eating habits in the year ahead.

Start the New Year with Healthy Choices: Resolutions, Habit Building, and Tips for Success

Many of us start the New Year off with the best of intentions, only to abandon many — if not all of them — after a few weeks. If this is you, you are in good company because as many as 80 percent of us fail to keep our New Year’s resolutions.

Resolutions fail because we commonly set unrealistic goals that ultimately feel overwhelming and unstainable over time. For example, we set an “all or nothing” goal of eating healthy at every meal or working out every day. These are big lifts, especially if we are just beginning our journey toward healthier habits. If we don’t eat healthy for one meal or don’t go to the gym one day, we tend to beat ourselves up and throw in the towel, thinking that we can’t build healthy habits.

We sometimes also lose sight of our “why” — why are we trying to eat healthier? Why are we trying to exercise more? It’s important to keep track of our why so that we understand what our motivation is.

 

Setting Ourselves Up for Success

As the New Year begins, reflect on small, sustainable, achievable dietary goals.

 

• Start small for big outcomes. For example, instead of saying, “I am going to eat fruit and vegetables with every meal,” reframe your thinking so that you commit to adding one extra helping of fruit or vegetables each day. Once you get into this routine, add more fruits and vegetables to daily meals. Start with a small, sustainable, achievable goal that can clearly be measured.

• Know your why. Really dig into what your “why” is for eating healthier. What are you trying to achieve? For example, is it weight loss, a lower A1C value, lower cholesterol, weight management, or more energy? Staying focused on your “why” could help you create sustainable dietary goals.

• Think long-term. Losing weight and maintaining weight can be challenging, so don’t lose sight of the bigger picture. Every single one of us has eaten that cheeseburger and fries when we should have had lean protein and fresh vegetables. And that’s OK. One stumble should not derail or undermine your commitment to eating healthier. Practice self-compassion, forgive yourself, and make different choices for your next meal.

Tips and Strategies to Stay Committed to a GLP-1 Nutrition Plan

Once we have our sustainable goals set and thinking long-term, we need to develop actionable and sustainable strategies.

• Mindful eating. Developing a mindful eating practice can help you focus more purposefully on the taste, texture, and quantity of food you consume. Mindful eating is characterized by bringing your full attention and awareness to the food you are eating as well as how your body feels as you eat (e.g., hungry or satiated). It’s a process wherein with each bite of food, you pay attention to its features. For example, before you put each bit in your mouth, look at it and take note of its shape, scent and size. As you chew, you bring your conscious awareness to the texture, mouth feel, and taste before you swallow.

• Plan your meals. Meal planning begins with your grocery list. Having a plan in place for the week, even if only for weeknight dinners, can help jumpstart healthy eating habits. Think about building meals around lean proteins like white meat poultry, lean beef, or pork. Add seafood like salmon, tuna, or mackerel for healthy omega-3 fatty acids. Be sure to include whole grains and vegetables.

• Your home environment. Think more consciously about how your kitchen is organized. Are the healthier snacks like apples, bananas, and carrots within eyesight and reach? Or are chips, ice cream, or cookies the first thing you see when you open your cabinets or freezer? Keep the less healthy snacks out sight; put them on a top shelf in the cabinet.

• Adjust and forgive. As noted above, building healthy eating habits can be challenging, so don’t throw in the towel after your first, second, third, or 15^th Stick with your plan and forgive yourself for missteps along the way. We are human, and we are not always going to be perfect. Don’t let the pursuit of perfection derail your goals. Think about why there was a misstep and get back on track with the next meal.

Now that we’ve reviewed some strategies for setting ourselves up for success, let’s look more closely at GLP-1 nutrition and what a GLP-1 nutrition plan might look like.

GLP-1 Nutrition Plan

GLP-1 medications have active ingredients such as semaglutide (Ozempic, Wegovy, and Rybelsus), tirzepatide (Mounjaro and Zepbound), and dulaglutide (Trulicity). Semaglutide, tirzepatide, and dulagutide are synthetic forms of the glucagon-like peptide-1 (GLP-1) hormone, and they are designed to mimic this naturally occurring hormone. The GLP-1 hormone is implicated in regulating blood sugar, slowing digestion, and reducing appetite. Because of their appetite suppressing effects, it is important to consider food consumption while taking a GLP-1. GLP-1 medications also have GI side effects, such as vomiting, diarrhea and nausea, so consuming nutrient dense foods is a must to ensure nutritionally needs are met.

While there is no specific GLP-1 nutrition plan, there are suggestions and guidance available for how to build a GLP-1 friendly nutrition plan.  For example, let’s consider what a Zepbound nutrition plan might look like (it’s important to note that this plan could be used for any GLP-1 medication).

Breakfast as part of a Zepbound nutrition plan

Breakfast should set the tone for our eating habits throughout the day, so it is important to consider healthy options at the start of your day. Be sure to include protein, complex carbohydrates, and fiber to set yourself up for success. A GLP-1 nutrition plan should include macronutrients (e.g., protein, carbohydrates, and healthy fats) and micronutrients (e.g., vitamins and minerals). Here are some ideas:

• Exchange a sugary breakfast cereal with steel cut oats, rolled oats or overnight oats. Add some berries, chia seeds or flaxseed for fiber and omega-3 fatty acids. The berries add some sweetness, and the chia seeds and flaxseed add fiber.

• Exchange a bagel for eggs and whole grain bread. The eggs provide protein and the whole grain bread provides complex carbohydrates that take longer to digest. The combination of eggs and whole grain bread will make you feel fuller longer and provide some energy to jumpstart your day. If you’d like some healthy fat, consider adding some avocado or some lox (cured salmon) or smoked salmon.

• Exchange sugary yogurt with Greek yogurt and add some berries, oats, chia seeds or flaxseed for some sweetness and fiber.

Lunch and dinner as part of a Zepbound nutrition plan

For lunch and dinner, be sure to include lean protein, complex carbohydrates, fiber and vegetables.

• Lean protein. Lean proteins like skinless white meat poultry, lean beef, pork, shrimp and egg whites can help with GI side effects like nausea — and protein helps you feel full while also maintaining lean mass (muscle).

• Fiber is another essential macronutrient because it helps with digestive health — which could help with constipation (another GI side effect of Zepbound and other GLP-1 medications). Fiber also regulates blood sugar levels, so there won’t be as many spikes. Fiber-rich foods include vegetables like broccoli, broccoli rabe, cauliflower, carrots, eggplant, peas, bell peppers, asparagus, spinach, kale and Brussel sprouts, as well as winter squashes like butternut squash, spaghetti squash and acorn squash.

• Whole grains. Whole grains are not just for breakfast. Be sure to include whole grain foods with lunch and dinner. Whole grains are also a source of fiber, and they provide vitamins and minerals. Examples of whole grains are brown rice, quinoa, farro and barley.

• Omega-3. Omega-3 foods are important for cardiovascular, brain, eye and joint health. Omega-3 foods include fish (such as salmon, tuna, mackerel and sardines), as well as walnuts, chia seeds and flaxseed. Plant-based oils such as soybean oil, flaxseed oil or canola oil are also sources of omega-3.

• Fruits and vegetables. Fruits and vegetables are another important source of fiber (see above for some examples) and complex carbohydrates. Examples of fruits are blueberries, raspberries, blackberries, strawberries, apples, pears, bananas, kiwi, oranges or mangoes.

 

As noted above, GLP-1 medications have side effects that could affect your nutritional needs. Because of this, it is important to make sure every calorie counts and is working for your overall health. Eating healthy does not have to be boring. For suggestions on healthy foods, be sure to check out the Dietary Guidelines for Americans. This is an evidence-based guide for ensuring you are consuming the correct number of macronutrients and micronutrients; it also provides a range of options and ideas for healthy food choices to ensure variety across meals. Before making any changes to your diet, be sure to consult with your healthcare provider. Additional resources include Biocare’s Protein Meal Plans, GLP-1 grocery list, and protein calculator.

Common Questions GLP-1 Patients Have

 

1. Question: When do Zepbound side effects start?
   Answer: Like all GLP-1 medications, Zepbound does have side effects. The most common side effects include GI issues such as vomiting, diarrhea, nausea, constipation, headache and fatigue. The onset of Zepbound side effects can be different for everyone, though some patients report side effects within the first day or so of starting the medication. Once your body adjusts to the medication, the side effects should subside. If your dose increases, you may experience side effects with each increase in dosage. If side effects persist, be sure to contact your healthcare provider. Biocare — a dietary beverage that is scientifically formulated for people on GLP-1 medications — contains specialized ingredients to help manage GLP-1 side effects.

 

2. Question: How long does it take for Zepbound to start working?
   Answer: Research has shown that Zepbound starts working immediately. After four weeks, the average weight loss is two percent of your body weight; after eight weeks, the average weight loss is four percent. Zepbound has resulted in an average weight loss of roughly 25 percent after one year.

3. Question: What is the Zepbound maintenance dose after goal weight?
   Answer: This is a question that should be directed to your healthcare provider. There is not a one-size-fits-all response. The maintenance dose will vary from person to person based on several factors such as age, goals, overall health, and how well the medication is tolerated.

4. Question: What happens when you reach goal weight on Ozempic?
   Answer: When you reach your goal weight on Ozempic (or possibly any other GLP-1 medication), you may experience a weight-loss plateau. When you reach your goal weight, you should talk with your healthcare provider about what the next steps in your weight-maintenance program are.

Another Option to Consider as Part of a GLP-1 Nutrition Plan

Including macronutrients and micronutrients (e.g., lean protein, fiber, complex carbohydrates, healthy fats, and fruits and vegetables, vitamins, and minerals) are the foundation of a healthy lifestyle. To supplement your GLP-1 diet, consider adding Biocare — a dietary beverage that is scientifically formulated to counteract nutritional deficiencies associated with weight loss medications. It contains probiotics and prebiotic fiber to promote gut health and contains specialized ingredients to help manage GLP-1 side effects. Even better, Biocare contains high-quality whey protein to help maintain lean muscle mass, and two servings provide 100 percent of the recommended daily intake of 26 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.