Nutrition Trend: GLP-1 Nutrition
Ozempic, Wegovy, Mounjaro, Zepbound, Trulicity. These are all names of common glucagon-like peptide-1 receptor agonists, also known as GLP-1s. This drug has become super popular for weight loss, with a staggering estimated 12% of US adults having used or tried this class of drugs. Some might consider it a miracle drug, as many of the users have reported losing 10% or more of their body weight with its help. This drug is not a cure all for obesity though, as there is still a lot of work that the user has to put into making this drug effective, and this has to deal with what and how much they are eating and drinking.
History of GLP-1
This drug was originally approved for use with those who have type 2 diabetes in 2005. The research started a bit earlier than this. Originally, GLP-1 was discovered in the 1980s as a product of the proglucagon gene, which stimulated insulin secretion when glucose levels were high. In the 1990s, the compound exendin-4, that comes from the venom of the gila monster, was discovered to have a very similar, but much longer, effect than the original GLP-1, making it viable for therapeutic use. In 2005, a synthetic form of the gila monster toxin called exenatide was approved for use with type 2 diabetes. Since then, various forms of this synthetic compound have been approved as well. Modern GLP-1s, with even longer acting effects have been approved for weight loss, and further research is being done to determine its effects in other areas, with recent research showing anecdotal evidence that it can help with addictive behaviors such as alcohol, nicotine, other drug usage, and even gambling.
GLP-1 Diet
Because of the natural appetite suppressing and slowed digestion that GLP-1s cause, there is a restricted amount of calories that naturally occur. To make sure that there are no digestive problems and to minimize the nausea and constipation, choosing the correct food to ingest becomes very important. You will want to focus your calories on foods that will provide you with not only the most nutrients, but also focus on foods that can deliver you protein and fiber.
Protein: Protein is a macronutrient that we all need, as it is in charge of building and repairing all tissue in the body. This is vital to maintain (or grow) your muscle mass. Protein should be prioritized, and you should aim for about 1.2-2 grams of protein per kilogram of body weight, depending on your activity level. This equates to about .5-1 gram of protein per pound. Lean cuts of meat, beans, eggs, and fish are all great sources of protein. - Fiber: Fiber is very important for anyone’s digestive system. Getting enough fiber will help to stave off the worst of the constipation that GLP-1s are known to cause. Getting your fill of foods like vegetables, fruits, and whole grains are the best way to get fiber, but many people do not get enough of it through their food. A good psyllium husk based fiber supplement can be a great addition to help get to your goal of around 30g per day.
- Water: Do not forget hydration. Water is important for many of the functions in o
ur body. The constipation and nausea that is common from starting the GLP-1s can help mitigate the worst of these symptoms. Another side effect to note is that not only does GLP-1s suppress your appetite for food, but it can also suppress your feeling of thirst. Try to aim for 10 cups of liquid everyday, even if you don’t feel thirsty. - Meal Structure: Smaller more frequent meals are encouraged. Your stomach empties into your intestines much slower while on GLP-1s, and excess food can be uncomfortable and make nausea worse. Stay away from super greasy meals as well, as high fat meals can slow this digestive process even more.
- Ultraprocessed Foods: Stay away from ultraprocessed foods, especially those super high in sugar, as these tend to offer little to no nutritional value aside from calories. Too much can worsen and nutrient deficiencies while taking GLP1s