Essential Tips for Starting GLP-1 Medications
Starting GLP-1 medications can be an exciting and life-changing step toward managing your weight and improving your overall health. To get the most out of your treatment, it’s important to follow some key guidelines. Here’s everything you need to know to make the process as smooth, effective, and enjoyable as possible
Nutritional Guidelines
Prioritize Protein (100g Daily Goal)
Why it matters: Preserves muscle mass during weight loss and increases satiety
Aim for 25-30g per meal: Spread your 100g protein goal across the day
Best sources:
Lean meats (chicken breast, turkey, lean beef)
Fish and seafood (salmon, tuna, shrimp)
Eggs and egg whites
Greek yogurt and cottage cheese (in moderation)
Plant proteins (tofu, tempeh, legumes)
Protein powders as supplements when needed
Track your intake: Use a food tracking app initially to ensure you're reaching 100g
1. Foods to Limit
Heavy Foods
Avoid: Heavy cream, full-fat cheese, cream-based sauces
Why: These can cause increased nausea and delayed gastric emptying
Alternatives:
Use Greek yogurt instead of sour cream
Choose small amounts of strong-flavored cheese (feta, parmesan)
Replace cream with unsweetened almond milk in recipes
High-Sugar Foods:
Avoid: Desserts, candy, sweetened beverages, processed carbs
Why: Can cause blood sugar spikes and increased appetite
Better choices:
Small portions of berries for sweetness
Cinnamon to enhance sweetness without sugar
Monk fruit or stevia if sweetener is needed
Focus on natural, whole foods
2. Alcohol
Minimize consumption: Ideally avoid completely, especially in early weeks
Why You Should Avoid Alcohol:
Increases risk of low blood sugar
Contains empty calories
May intensify medication side effects
Can stimulate appetite and lead to poor food choices
If You Drink:
Limit to 1 drink occasionally
Choose lower-carb options (dry wine, spirits with zero-calorie mixers)
Never drink on an empty stomach
Stay well-hydrated
3. Managing Side Effects
Nausea and Digestive Issues:
You will most likely be nauseous the day following your shot when you first start taking GLP'1s and when you jump up a dose. Keep this in mind if you have any big events planned to
schedule your shot day.
Start with very small meals (1/2 to 1/3 your usual portion)
Eat slowly and chew thoroughly
Stay well-hydrated between meals (not during)Consider ginger tea for natural nausea relief
Avoid lying down after eating
Utilize vitamins like GLP-1 Peptides that have anti-nausea relief
Appetite Changes:
Listen to your hunger cues - eat when hungry, stop when satisfied
Use smaller plates and utensils
Plan meals ahead to ensure nutritional adequacy despite reduced intake
Choose nutrient-dense foods to maximize nutrition in smaller volumes
4. Practical Tips for Success
Meal Structure:
Protein-first approach: Begin each meal with protein
Small, frequent meals: 4-6 smaller meals may be better tolerated than 3 larger ones
Balanced plate: Aim for protein + non-starchy vegetables + small amount of healthy fats
Mindful eating: Put away distractions and focus on eating slowly
Food Preparation:
Batch cooking: Prepare protein sources in advance
Portion control: Pre-portion meals in appropriate containers
Emergency options: Keep easy protein sources on hand (Greek yogurt, hard-boiled eggs)
Simplify cooking: Use methods that don't add unnecessary fats (air fryer,
grilling)
Hydration & Timing:
Start with very small meals (1/2 to 1/3 your usual portion)
Eat slowly and chew thoroughly
Stay well-hydrated between meals (not during)
5. Progress Monitoring
What to Track:
Weight: Weekly, not daily
Measurements: More reliable than scale alone
Protein intake: Especially in early weeks to ensure adequacy
Symptoms: Note any side effects to discuss with healthcare provider
Physical activity: As tolerated, focus on strength preservation
Working with Healthcare Providers:
Regular check-ins: Follow recommended schedule
Blood work: Monitor nutritional status and metabolic health
Medication adjustments: Be open about side effects
Supplement needs: Discuss potential needs for B vitamins, etc
6. Long-term Success Strategies
Sustainable Habits:
Focus on permanent lifestyle changes, not temporary restriction
Build a repertoire of high-protein, satisfying meals you enjoy
Develop strategies for social eating and special occasions
Incorporate regular physical activity, especially strength training
Mindset Shifts:
View GLP-1 as a tool, not a solution by itself
Practice patience with the process
Recognize hunger vs. habit eating
Celebrate non-scale victories
Starting GLP-1 medications is more than just a step toward better health; it’s an opportunity to transform your lifestyle and achieve lasting well-being. By following these guidelines, you’ll set yourself up for success, minimize discomfort, and optimize the benefits of your treatment. Remember, progress takes time, and small, consistent changes add up to big results. Stay patient, listen to your body, and celebrate every milestone along the way. You’re taking control of your health, and with commitment and the right support, you’ve got everything you need to thrive.
Remember: Your specific needs may vary. Always follow your healthcare provider's recommendations regarding diet and medication.
Ready to feel your best? Start your wellness journey with Valor Wellness and Longevity Clinic. Schedule an appointment with us today.