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TAKING A GLP-1 FOR WEIGHT LOSS? HERE’S THE NUTRITION PLAN EXPERTS RECOMMEND
GLP-1 medications like Ozempic®, Wegovy®, and Zepbound® have opened new doors for people struggling to lose weight. If you’ve started one or are exploring your options, you should know these medications work best when combined with the right nutrition plan, not used as a replacement for one. Without the right nutrition support, many people experience side effects, low energy, or weight regain. That’s why in May 2025, four of the nation’s leading health organizations released expert nutrition guidelines for people taking GLP-1s. Their goal: help you feel better, stay on track, and maintain your results for the long term. Here’s why it matters, what the experts recommend, and simple ways to make it work in your daily life. How GLP-1s Support Weight Loss and Health GLP-1 medications mimic a hormone your body naturally produces. By binding to receptors in the gut, brain, pancreas, and other organs, they help reduce appetite, curb cravings, slow digestion, and improve blood sugar control. Some people also report better sleep, more stable energy, and reduced inflammation. Thanks to these effects, GLP-1s can lead to impressive weight loss. Clinical trials show people can lose 5 to 18 percent of their body weight in just over a year. This is much more than what is typically seen with lifestyle changes alone. But results in everyday life don’t always match clinical data. More than half of people stop taking GLP-1s within a year, often due to side effects like nausea, fatigue, and constipation. Others plateau or regain the weight they lost. These challenges are not just about the medication. In many cases, they reflect what’s missing: nutrition support. How Poor Nutrition Undermines Progress on GLP-1s When your appetite drops and side effects kick in, it becomes easy to eat too little. While eating less is part of how GLP-1s work, not eating well enough can interfere with your progress. Here’s how inadequate nutrition can affect your results: Nutrient DeficienciesLow food intake, especially with nausea or diarrhea, can cause deficiencies in nutrients like iron, calcium, magnesium, and B vitamins. These nutrients support energy, immunity, and metabolism. When they are lacking, you may notice fatigue, thinning hair, brittle nails, or constipation. Muscle and Bone LossWhenever you lose weight, you will lose both fat and muscle. Without enough protein, your body may lose more muscle than it should, which slows metabolism and weakens your body. Bone density may also decline, especially in women and older adults. Dehydration and Electrolyte ImbalanceNausea, vomiting, and diarrhea increase the risk of dehydration. Low fluid intake can also lead to fatigue, constipation, kidney strain, and irregular heartbeats. Weight RegainGLP-1s reduce hunger but do not teach lasting habits. Without a plan to maintain balanced eating, many people regain weight. One large study found that about two-thirds of the weight lost with GLP-1s was regained within a year of stopping the medication. These concerns are why experts emphasize that GLP-1s are a tool, not the entire solution. Pairing medication with a personalized nutrition strategy supports your health and helps your results last. So, what does a good nutrition plan look like? What the Experts Recommend and How to Make It Work To help people succeed, four national health organizations—the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society—released expert nutrition guidelines in 2025. Their recommendations are based on research showing that people who combine GLP-1 treatment with nutritional support lose more weight, experience fewer side effects, and are more likely to maintain their progress after stopping medication. Here are the key strategies, along with simple ways to apply them. 1. Prioritize Protein Why it matters: Protein helps preserve muscle mass and bone strength while you lose weight. It also helps keep you full and satisfied. How to do it: Aim for around 80–120 grams of protein per day. Pair adequate protein intake with strength training to best protect muscles. Include a protein source at every meal and snack. Eat protein first at each meal to increase the chances you’ll get enough protein before feeling full. Choose lean options like eggs, chicken, fish, dairy, tofu, and beans instead of red or processed meats. Choices that give you a lot of protein in relatively small portion sizes include Greek yogurt, cottage cheese, and egg whites. Use protein shakes or bars if needed (look for low-sugar and at least 10 grams of protein per serving) 2. Make Every Bite Count with Nutrient-Dense Foods Why it matters: With reduced appetite, every bite should provide vitamins, minerals, and fiber. How to do it Use the plate method as a guide: Fill half your plate with non-starchy veggies like leafy greens, peppers, or zucchini, then split the remainder of your plate between lean proteins and fiber-rich grains. Use high-fiber whole grains more often than refined grains (like white breads and processed snack foods). Review your diet with a healthcare provider to decide if supplements are needed. 3. Avoid Low-Nutrient Foods That Make Side Effects Worse Why it matters: High-fat and ultra-processed foods can trigger or worsen nausea and digestive symptoms. Plus, they’re low in nutrient value, taking space away from more nutritious options that protect you from nutrient deficiencies. How to do it: Avoid fried foods and processed meats, like bacon, sausage, lunch meat, and fast food. Instead, choose baked, roasted, or broiled proteins like chicken, fish, tofu, or nuts. Cut back on sugary drinks and snacks. Choose gentle options, like bananas, oatmeal, or broth, when experiencing nausea. 4. Eat Small, Frequent Meals Why it matters: Smaller meals eaten frequently throughout the day help you meet your nutrition goals, even with a low appetite. How to do it: Target eating every 3–4 hours, even if it’s just a snack. Try easy combos that include protein and carbohydrates: a protein shake with fruit, cottage cheese or yogurt, apples and peanut butter, a half sandwich and veggie sticks, canned tuna with whole grain crackers and veggie sticks. Use phone reminders or meal timers if needed. 5. Stay Hydrated Why it matters: Nausea, vomiting, diarrhea, and low hunger cues can increase your risk for dehydration. Dehydration can worsen constipation, deplete energy, and negatively impact kidney and heart health. How to do it: Keep water or herbal tea with you throughout the day. Sip fluids between meals to avoid feeling overly full at mealtime. Try ginger tea, broths, or electrolyte drinks if you’re dealing with nausea or vomiting. 6. Build Cooking Confidence Over Time Why it matters: Cooking skills support long-term success by giving you more control over what you eat. How to do it: Start by cooking one more meal at home each week. Lean on simple tools like sheet pan dinners or one-pot soups. Using meal replacement products can help you practice a balanced eating structure while you build the skills to cook more on your own. What About Keto or Intermittent Fasting? Some people pair GLP-1s with diets like keto or intermittent fasting. These approaches may work for some but can cause complications during GLP-1 treatment. Keto is very low in carbohydrates. Since GLP-1s lower blood sugar, this combination can cause dangerously low levels. The high-fat focus of keto may also increase nausea and reduce fiber intake. Intermittent fasting encourages long periods without food. Combined with reduced appetite, this can make it hard to meet your nutritional needs and may increase the risk of blood sugar drops and binge eating. Instead, focus on balanced meals you can stick with consistently. A steady eating routine that fits your lifestyle will be more sustainable and supportive of long-term results. Working with a dietitian or healthcare provider can help you personalize your approach and stay supported throughout your journey. Bottom Line: A Smart Nutrition Plan Helps GLP-1s Work Better GLP-1 medications can be a powerful tool for weight loss, but nutrition is still the foundation for success. The right plan helps reduce side effects, protect your energy, and make results last beyond the medication itself. Remember, healthy weight loss is not just about eating less. It’s about giving your body the nutrition it needs to feel strong, energized, and confident, for good. References: Expert Panel. Nutritional priorities to support GLP‑1 therapy for obesity. Obesity. Published May 30, 2025. doi:10.1002/oby.24336
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7 NATURAL WAYS TO MANAGE HUNGER HORMONES
Hunger hormones like GLP-1 play a key role in controlling appetite and digestion, helping you feel satisfied after eating. While there are various ways to influence these hormones, you can naturally support and manage them through food, lifestyle habits and supplements. Let’s explore how you can take a balanced, natural approach to managing hunger and promoting overall well-being. Understanding Hunger Hormones Your body regulates appetite through several key hormones. Each plays a different role in telling your body when it’s time to start (or stop eating) and can impact the types of foods you crave. Ghrelin: The “hunger hormone” that signals when it’s time to eat. Leptin: A hormone found in body fat cells that helps your body regulate energy intake and metabolism. GLP-1 and PYY: Gut hormones that slow digestion and increase satiety. Insulin helps regulate blood sugar. When blood sugar levels spike and crash, they can lead to cravings and overeating. What you eat, how much you sleep and even how active you are can all impact these hormones. Making a few tweaks to your routine can help keep hunger under control. Natural Strategies to Manage Hunger Hormones 1. Prioritize Protein Eating enough protein is one effective way to regulate hunger hormones. Studies show that a high-protein meal increases GLP-1 and PYY, which tell your brain you’ve had enough to eat while lowering ghrelin, the hormone that makes you feel hungry. Protein can also help stabilize blood sugar, preventing energy crashes that lead to cravings. So, if you often feel starving shortly after eating, adding more protein to your meals and snacks can be a good solution. Aim for at least 20 to 35 grams of protein per meal and 10 to 20 grams per snack. Some easy ways to get more: · Eggs · Greek yogurt · Chicken or turkey · Fish · Tofu or tempeh · Beans and lentils If you have trouble hitting your protein goals, a protein shake or bar can help. Wellina’s high-protein meal plans can also make boosting your protein intake for weight loss more convenient. 2. Eat More Fiber Fiber slows digestion and helps regulate blood sugar, keeping hunger in check. But not all fiber works the same way. Soluble fiber, found in oats, bananas, asparagus and beans, may help lower ghrelin and increase satiety hormones, according to research. Insoluble fiber, found in whole grains and vegetables, supports digestion but has mixed effects on hunger. Adding soluble fiber-rich foods to meals and snacks, especially during times when you tend to feel hungrier, can help keep cravings in check. Some easy ways to get more fiber: · Have a banana and peanut butter afternoon snack · Start your day with oatmeal to keep you full through the morning · Add beans to your soups or chilis. · Aim for 25 to 35 grams of fiber per day. 3. Get Enough Sleep A bad night of sleep can disrupt your hunger hormones balance. Ghrelin levels rise, making you hungrier, while leptin drops, making it harder to feel full. Lack of sleep also affects blood sugar, leading to insulin resistance and increased cravings, especially for high-carb, high-fat foods. Research shows all it takes is one night of poor sleep to make you overeat the next day. To get better sleep, try: · Keeping a consistent bedtime · Reducing screen time before bed · Sleeping in a cool, dark room · Getting 7 to 9 hours of sleep per night is needed for most people. 4. Exercise Regularly Ever notice you’re less hungry after a good workout? That’s because exercise lowers ghrelin and increases GLP-1 and PYY, helping you feel fuller longer. Aerobic exercise, like walking, running or cycling, seems to have the biggest effect on appetite control. Strength training helps, too, especially when combined with cardio. Regular movement also improves leptin sensitivity, helping your body regulate hunger signals more effectively over time. So, try a quick walk or workout next time a craving hits. You might find you don’t need that snack after all! 5. Choose Healthy Fats Dietary fats can help slow digestion, blunt blood sugar spikes and boost the release of fullness hormones. While it’s not entirely clear whether these effects directly reduce cravings and hunger, they may help. Plus, healthy fats add essential nutrients and enhance the flavor of meals, which can improve overall satisfaction. Some of the best sources include: · Avocados · Nuts and seeds · Fatty fish like salmon and sardines · Olive oil Adding small amounts of healthy fats, like a handful of nuts or a drizzle of olive oil, may be all you need to bulk up your meals and prevent hunger pangs. 6. Stay Hydrated Sometimes, thirst feels like hunger. If you aren’t drinking enough water, you may find yourself snacking more than necessary. Starting your meals with a glass of water can help reduce calorie intake. Herbal teas and water-rich foods, like cucumbers and watermelon, can also help with hydration. A good target is at least 64 ounces of water daily, or more if you are active. 7. Consider Targeted Supplements Some supplements may support hunger hormone balance. It’s not clear yet how helpful they are, but the results are interesting. They include: Berberine is a compound found in various plants. In supplement form, it might help improve blood sugar management and boost GLP-1. Psyllium Husk: A fiber found in products like Metamucil® and Benefiber® may help slow digestion and prolong feelings of fullness. Magnesium and Zinc are nutrients that may help manage blood sugars. Always check with a healthcare provider before adding new supplements, especially if you take medications. Take Control of Hunger and Stay on Track Ultimately, controlling hunger, cravings and “food noise” can greatly impact your success. By making targeted diet and lifestyle adjustments, you can effectively regulate your appetite. Consider where and how hunger specifically affects you and see which of these natural strategies can help you quiet the “food noise” and stay focused on your progress. References 1. Zhang M, Zhu L, Wu G, Zhang H, Wang X, Qi X. The impacts and mechanisms of dietary proteins on glucose homeostasis and food intake: a pivotal role of gut hormones. Critical Reviews in Food Science and Nutrition. Published online October 6, 2023:1-15. doi:https://doi.org/10.1080/10408398.2023.2256400 2. Ghazzawi HA, Mustafa S. Effect of high-protein breakfast meal on within-day appetite hormones: Peptide YY, glucagon-like peptide-1 in adults. Clinical Nutrition Experimental. Published online September 2019. doi:https://doi.org/10.1016/j.yclnex.2019.09.002 3. Kohanmoo A, Faghih S, Akhlaghi M. Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials. Physiology & Behavior. 2020;226:113123. doi:https://doi.org/10.1016/j.physbeh.2020.113123 4. Kabisch S, Weickert MO, Pfeiffer AFH. The role of cereal soluble fiber in the beneficial modulation of glycometabolic gastrointestinal hormones. Critical Reviews in Food Science and Nutrition. Published online November 16, 2022:1-17. doi:https://doi.org/10.1080/10408398.2022.2141190 5. Birkeland E, Gharagozlian S, Birkeland KI, Holm OKS, Thorsby PM, Aas AM. Effect of inulin-type fructans on appetite in patients with type 2 diabetes: a randomised controlled crossover trial. Journal of Nutritional Science. 2021;10. doi:https://doi.org/10.1017/jns.2021.70 6. Reutrakul S, Van Cauter E. Sleep influences on obesity, insulin resistance, and risk of type 2 diabetes. Metabolism. 2018;84(84):56-66. doi:https://doi.org/10.1016/j.metabol.2018.02.010 7. Daza EJ, Wac K, Oppezzo M. Effects of Sleep Deprivation on Blood Glucose, Food Cravings, and Affect in a Non-Diabetic: An N-of-1 Randomized Pilot Study. Healthcare. 2019;8(1):6. doi:https://doi.org/10.3390/healthcare8010006 8. Thackray AE, Stensel DJ. The impact of acute exercise on appetite control: Current insights and future perspectives. Appetite. Published online April 2023:106557. doi:https://doi.org/10.1016/j.appet.2023.106557 9. Broom DR, Batterham RL, King JA, Stensel DJ. Influence of resistance and aerobic exercise on hunger, circulating levels of acylated ghrelin, and peptide YY in healthy males. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. 2009;296(1):R29-R35. doi:https://doi.org/10.1152/ajpregu.90706.2008 10. Brindusa Ilinca Mitoiu, Nartea R, Roxana Steliana Miclaus. Impact of Resistance and Endurance Training on Ghrelin and Plasma Leptin Levels in Overweight and Obese Subjects. International Journal of Molecular Sciences. 2024;25(15):8067-8067. doi:https://doi.org/10.3390/ijms25158067 11. Kaviani S, Cooper JA. Appetite responses to high-fat meals or diets of varying fatty acid composition: a comprehensive review. European Journal of Clinical Nutrition. 2017;71(10):1154-1165. doi:https://doi.org/10.1038/ejcn.2016.250 12. Jeong JN. Effect of pre-meal water consumption on energy intake and satiety in non-obese young adults. Clinical Nutrition Research. 2018;7(4):291. doi:https://doi.org/10.7762/cnr.2018.7.4.291 13. Mostafa Araj-Khodaei, Mohammad Hossein Ayati, Akbar Azizi Zeinalhajlou, et al. Berberine-induced glucagon-like peptide-1 and its mechanism for controlling type 2 diabetes mellitus: a comprehensive pathway review. Archives of Physiology and Biochemistry. Published online November 3, 2023:1-8. doi:https://doi.org/10.1080/13813455.2023.2258559 14. Martellet MC, Majolo F, Ducati RG, Volken de Souza CF, Goettert MI. Probiotic applications associated with Psyllium fiber as prebiotics geared to a healthy intestinal microbiota: A review. Nutrition. 2022;103-104:111772. doi:https://doi.org/10.1016/j.nut.2022.111772 15. Hamedifard Z, Farrokhian A, Reiner Ž, et al. The effects of combined magnesium and zinc supplementation on metabolic status in patients with type 2 diabetes mellitus and coronary heart disease. Lipids in Health and Disease. 2020;19(1). doi:https://doi.org/10.1186/s12944-020-01298-4
