GLP-1 Weight Loss Meal Plan
This program was created with the following key considerations in mind:
Lean Protein
Insufficient protein intake can lead to excessive loss of lean body mass, weakness, edema, hair loss, and skin changes. This plan includes lean proteins like fish, poultry, legumes, and egg whites to promote fullness and preserve lean muscle mass while losing fat.
Healthy Fats
Healthy fats, such as those found in olive oil, nuts, and seeds, are incorporated in this plan as they are rich in monounsaturated and polyunsaturated fats, which stimulate the release of GLP-1. They’re also important for brain health and hormone production. Processed, high-fat foods are avoided to decrease gastrointestinal side effects associated with GLP-1s.
Low Glycemic & High Fiber Foods
While taking GLP-1 medications, it’s advisable to avoid foods that can cause rapid spikes in blood sugar levels or lower the medication’s effectiveness. This plan is sugar-free and uses low glycemic, high fiber ingredients like whole grains, legumes, fruits, and vegetables. These foods help improve digestion and regulate blood sugar levels, are rich in antioxidants, and also provide a steady source of energy.
Managing Side Effects
Gastrointestinal side effects are well-known as the most common adverse effects of GLP-1 medications. Certain foods like chocolate, mint, and spicy foods are excluded from this plan as they can reduce the lower esophageal sphincter tone and motility, cause mucosal irritation, or increase gastric juice secretion.
Nutrient Density
Individuals with obesity are at increased risk of micronutrient deficiencies. As caloric intake decreases on GLP-1 medications, it’s important to incorporate nutrient-dense whole foods. This plan includes a variety of foods to prevent common deficiencies like calcium, magnesium, vitamin B12, and iron.
This program was created with the following key considerations in mind:
Lean Protein
Insufficient protein intake can lead to excessive loss of lean body mass, weakness, edema, hair loss, and skin changes. This plan includes lean proteins like fish, poultry, legumes, and egg whites to promote fullness and preserve lean muscle mass while losing fat.
Healthy Fats
Healthy fats, such as those found in olive oil, nuts, and seeds, are incorporated in this plan as they are rich in monounsaturated and polyunsaturated fats, which stimulate the release of GLP-1. They’re also important for brain health and hormone production. Processed, high-fat foods are avoided to decrease gastrointestinal side effects associated with GLP-1s.
Low Glycemic & High Fiber Foods
While taking GLP-1 medications, it’s advisable to avoid foods that can cause rapid spikes in blood sugar levels or lower the medication’s effectiveness. This plan is sugar-free and uses low glycemic, high fiber ingredients like whole grains, legumes, fruits, and vegetables. These foods help improve digestion and regulate blood sugar levels, are rich in antioxidants, and also provide a steady source of energy.
Managing Side Effects
Gastrointestinal side effects are well-known as the most common adverse effects of GLP-1 medications. Certain foods like chocolate, mint, and spicy foods are excluded from this plan as they can reduce the lower esophageal sphincter tone and motility, cause mucosal irritation, or increase gastric juice secretion.
Nutrient Density
Individuals with obesity are at increased risk of micronutrient deficiencies. As caloric intake decreases on GLP-1 medications, it’s important to incorporate nutrient-dense whole foods. This plan includes a variety of foods to prevent common deficiencies like calcium, magnesium, vitamin B12, and iron.
This program was created with the following key considerations in mind:
Lean Protein
Insufficient protein intake can lead to excessive loss of lean body mass, weakness, edema, hair loss, and skin changes. This plan includes lean proteins like fish, poultry, legumes, and egg whites to promote fullness and preserve lean muscle mass while losing fat.
Healthy Fats
Healthy fats, such as those found in olive oil, nuts, and seeds, are incorporated in this plan as they are rich in monounsaturated and polyunsaturated fats, which stimulate the release of GLP-1. They’re also important for brain health and hormone production. Processed, high-fat foods are avoided to decrease gastrointestinal side effects associated with GLP-1s.
Low Glycemic & High Fiber Foods
While taking GLP-1 medications, it’s advisable to avoid foods that can cause rapid spikes in blood sugar levels or lower the medication’s effectiveness. This plan is sugar-free and uses low glycemic, high fiber ingredients like whole grains, legumes, fruits, and vegetables. These foods help improve digestion and regulate blood sugar levels, are rich in antioxidants, and also provide a steady source of energy.
Managing Side Effects
Gastrointestinal side effects are well-known as the most common adverse effects of GLP-1 medications. Certain foods like chocolate, mint, and spicy foods are excluded from this plan as they can reduce the lower esophageal sphincter tone and motility, cause mucosal irritation, or increase gastric juice secretion.
Nutrient Density
Individuals with obesity are at increased risk of micronutrient deficiencies. As caloric intake decreases on GLP-1 medications, it’s important to incorporate nutrient-dense whole foods. This plan includes a variety of foods to prevent common deficiencies like calcium, magnesium, vitamin B12, and iron.