Weight loss Drugs: How to Nourish Your Body While On GPL-1 Weight Loss Drugs

• Eat whole foods.
  These are foods as they are found in nature such as fresh fruit and vegetables, wholegrains, lean protein and low-fat dairy products (5). These foods are more nourishing as contain fibre, protein, calcium, iron, minerals and vitamins.  

• Boost nutrient content of meals.
  Enrich daily meals with extra nutrients with a protein boost such as Everee #4 - Post- menopause Support which will also support your metabolic health while you're on a GLP-1 and beyond. Healthy fats with nuts, seeds or LSA mix. Fibre from wholegrains, fruits and vegetables or fibre rich foods such as psyllium husk.  

• Avoid takeaways and processed foods.
  While it might be tempting to continue eating these foods in lesser amounts, they will not provide the nourishment your body requires.

Eating adequate dietary protein, combined with strength and resistance training is important for maintaining lean muscle mass (3). Protein also helps with satiety and is important when your transition to weight maintenance (3). Aiming for 1.5 grams of protein per kilogram of body weight per day was identified as a beneficial target for those on weight loss drugs (1). A simpler guideline is to aim for around 100 grams of protein per day (5). 

• Include protein with every snack and meal.
  Our body can’t store protein so it’s important to consume throughout the day. Incorporate a variety of high-quality, minimally processed plant and animal-based proteins into your diet. Excellent sources include beans and legumes, fish and seafood, poultry, lean red meat, and eggs (5). 

• Eat protein foods first.
  Aim for 20-30g of protein on the plate and eat this before other foods. 

• Stack your protein.
  Include 2 or more protein sources on your plate for example grilled chicken with chickpea salad.  

• Boost meals with protein supplements.
  If your appetite is decreased, protein shakes, bars or protein enriched meals with your daily Everee dose can be a quick and easy way to hit your daily target. For some inspiration for protein enriched recipes go to our Made with Everee recipes. We think our On-The-Go-Frittata-Muffins are an easy and delicious way to prioritise protein.  

Constipation is one of the side effects of weight loss drugs (1). Dietary fibre is important for keeping your bowels regular, slowing blood glucose release and lowering cholesterol (5). Fibre also plays a part in supporting our gut microbiome which can impact mood, immunity response and overall gut health. Most New Zealanders do not eat the required amount of daily fibre and should aim for 25-30g of fibre a day (5). Increase dietary gradually to prevent upsetting your gut!

• Swap to higher fibre options where you can.
  Eat fruits and vegetables with their skin on where possible. Swap in wholegrain carbohydrates like brown rice, grainy bread, or quinoa. Legumes such as black beans, lentils and chickpeas contain good amount of fibre too. Try our  Delicious Gut Goodness Oat Mix Base to make our Gut Goodness Overnight Oats for the ultimate fibre boost. 

• Enrich meals with fibre.
  Foods such as chia, pumpkin, linseed and sunflower seeds can add fibre without being too filling.  

• Add a daily dose of prebiotic. Consider adding a prebiotic to support you gut microbiome. Everee #3 - Peri-menopause Support contains Livaux a prebiotic made from kiwifruit to assist you with this.

Calcium is essential for building and maintaining strong bones. Women, especially as they age, are at a higher risk of osteoporosis, a condition where bones become weak and brittle. Adequate dietary calcium helps prevent bone loss and reduces the risk of fracture (5).

• Include low-fat dairy products with your meals:
  Add a serve of cheese to your sandwich or yoghurt with your cereal, skim milk to your porridge. Cottage cheese on toast or a delicious yoghurt dip with your vegetables. Make sure plant-based milks are fortified with calcium (120mg/100ml). Our delicious Chia Yoghurt Protein Pudding with Fresh Fruit Salsa made with Everee #5 - Healthy Aging Support  is a great way to boost daily calcium. 

• Snack on nuts and seeds:
  Add Almonds, chia seeds, and sesame seeds to meals and snacks. 

• Get enough vitamin D:
  Vitamin D helps your body absorb calcium. Ensure you get enough sunlight and include vitamin D-rich foods like fatty fish, egg yolks, and fortified foods in your diet. 

• Consider a calcium supplement:
  If you struggling to get enough calcium from food, consider taking a calcium supplement. Consult with your GP to determine the right dosage for you.

Nausea is a common side effect of weight loss medications, and it often leads people to reach for plain, starchy foods like white rice, bread, or pasta (1). These simple carbohydrates can be easier to tolerate when you're feeling unwell. But as your symptoms improve, try gradually transitioning to whole grain options for added fibre, nutrients, and longer-lasting energy. More information on how to make healthy swaps can be found in our article Refresh Your Diet for Peri-menopausal Wellbeing.

Carbohydrates provide our body with fuel for energy requirements and it’s important to include these in your diet to gain adequate nutrition. If following a weight loss diet, they should still contribute 45-65% of your daily energy intake. If consuming 1500 calories per day this would be 290 grams and equate to four servings for example – 2 x slices sandwich bread, ½ cup quinoa, ½ medium potato or banana. Low carbohydrate diets such as Keto are not advised while on GLP-1 drugs as they are linked to dehydration (1).

Fat plays a role in assisting us the absorption of vitamins A, D, E and K (5). It is also help prevent gallstones which can be a side effect of weight loss (1). Daily fat consumption should contribute to 20-30 % of your energy intake, if you were consuming 1500 calories a day this would be 70 grams (1).

• Swap to mono and poly unsaturated fats found in olive oil, nut butter, avocado, nuts and seeds for heart health (1). 

• Limit rich, creamy and high fat foods as these can cause digestive issues.  

• If you are experiencing the side-effects of indigestion, bloating and diarrhoea a low-fat diet may reduce these symptoms (3). 

Eating less food decreases the amount of fluid in your diet (1). GPL-1 drugs may also reduce thirst, so more of an effort needs to be made to hydrate (1). Drinking water can also help with constipation which is a common side effect of the weight loss drugs. Aim to drink between 2-3 litres of liquid a day. 

• Filling a bottle with water and taking with you when you are out and about.

• Drinking herbal tea or decaffeinated tea / coffee. Caffeinated drinks are diuretics (make you use the bathroom more) and can make it harder to stay hydrated. 

• Including some nutrient dense liquid meals and snacks such as smoothies  Stress Support Smoothie for Calm, or  Summer Fruit Refresher and soups.

• Add a twist of flavour to still or sparkling water with slices of fruit, cucumber and fresh herbs to make it more enjoyable.

• Limit alcohol as this has no nutritional value and is high calories. It can also impact food choices and cravings for unhealthy foods.  

Weight loss medications can be a powerful tool in managing weight and improving health, but they are most effective when paired with intentional, nourishing choices. True, sustainable wellbeing goes beyond what’s on your plate.

To fully support your body and mind during this journey, consider embracing a holistic approach: incorporate regular physical activity, prioritise restorative sleep, manage stress, and seek support for mindful eating behaviours.

Working with a registered nutritionist or a dietician can also help tailor your nutrition and lifestyle plan to your unique needs. Remember, the goal isn’t just weight loss, it’s building a foundation for long-term health and wellbeing.