Eating Well When You’re Eating Less: Nutrition in the Age of GLP-1s
GLP-1 medications can reduce appetite, increase feelings of fullness, and slow digestion. For many people, this means eating substantially less than before. While eating less may be an intended effect, it also makes the quality of the food you eat much more important. When portions are smaller, every bite needs to count.
A nutrient-dense, Mediterranean-style eating pattern that prioritizes lean protein and fiber provides an excellent framework for meeting nutritional needs. To make every bite count, build meals around foods that provide substantial nutrition in a small portion. For example, a meal of 3 ounces of salmon, 1/3 cup lentils, and 1 to 2 cups of roasted vegetables provides protein, fiber, healthy fats, vitamins, and minerals without requiring a large volume of food.
You Have A Natural GLP-1 System
GLP-1 is a hormone the intestine naturally produces in response to food. It helps regulate blood sugar, stimulates insulin secretion, slows gastric emptying, and promotes feelings of fullness. Certain foods can stimulate your natural GLP-1 response, including protein, fiber, and unsaturated fats. This is different from the pharmacologic effect of a GLP-1 medication. These foods can support normal appetite and metabolic regulation, an important tool for weight loss or maintaining a healthy weight.
Many GLP-1 regulating foods are included daily in our Ranch menus:Whole Oats
- Black beans, chickpeas
- Oranges
- Broccoli, Brussels sprouts
- Black beans, chickpeas
- Fish
Interestingly, combining lean protein with high-calcium foods also enhances GLP-1 production.
- Yogurt and string cheese contain both protein and calcium
- Try chicken or fish combined with high-calcium cheese, prunes, or almonds
- Incorporate tofu, as most tofu is made with the addition of calcium
The Value of Beans
Beans and legumes are particularly valuable when you are eating less. They provide protein, fiber, complex carbohydrates, vitamins, minerals, and beneficial plant compounds in one food.
Beans can be the main ingredient, or you can add a small amount of chickpeas, black beans, or lentils to salads, soups, vegetable bowls, eggs, or whole grains. This beautiful Tomato Citrus Herb salad from Chef Viviana at Tres Estrellas is a great example. It offers some of the best ingredients for GLP-1 production by using fresh tomatoes, oranges, and cheese. Simply add white beans, and it’s a complete meal.
General rules for eating well on GLP-1 medication are:
Prioritize Protein: Aim for 25–30 grams of protein at three meals each day.
Instead of saving protein for dinner, distribute it throughout the day. A small meal of Greek yogurt with berries, oats, and walnuts, for example, provides protein, fiber, healthy fats, and calcium. Limit protein drinks and bars and rely on whole foods as the foundation of your diet whenever possible.
Include Fiber: get 25-30 g of fiber daily.
Fiber supports regular bowel movements, feeds beneficial gut bacteria, and helps regulate blood sugar and cholesterol. Because GLP-1 medications slow gastrointestinal movement, fiber is very important to maintain healthy bowel habits and support digestive health.
Stay hydrated: get 48–64 ounces of fluid daily.
Unless your healthcare provider recommends otherwise, drink plenty of water. Staying well hydrated prevents headaches, improves energy, and supports a healthy gastrointestinal system. Soups, smoothies, protein drinks, sparkling water, and water-rich foods such as cucumber, oranges, apples, pears, celery, and melons all contribute to hydration.
With the Mediterranean Diet as the foundation, nutrition for GLP-1 users is easy. It is also one of the most extensively studied dietary patterns for supporting cardiovascular and metabolic health and promoting longevity. So don’t worry about eating large meals when your appetite is low. Just make meals count with the right foods in smaller amounts to make every bite count.
Listen to Linda Illingworth’s conversation with Barry on The Ranch’s podcast.
