First, What Is a GLP-1?
First off, let’s start by talking about what a GLP-1 is, what it does, and why it can be a useful tool to help people lose weight.
GLP-1 is a shortened way of referring to a class of medications used for weight management. Some of the most well-known medications include semaglutide and tirzepatide. We call these GLP-1 receptor agonist, meaning it primarily mimics and amplifies the actions of the GLP-1 hormone. This has a down steam effect on several other homormones involved in blood sugar management and appetite regulation. Which can obviously play a large role in weight loss.
Stratages for Managing side effects.
When building the foundations for new habits, it’s important to do what we can to manage any possible side effects. Like all medications, GLP-1s can come with side effects. They can be incredibly effective tools for weight management, so managing these side effects gives you the best chance of getting the most out of your medication, building sustainable habits and working towards your long-term goals.
To save time and make this easier to read, I’ve added a table to this post outlining some of the common symptoms and the best evidence-based lifestyle strategies we can use to help manage them.
| symptoms | management |
| nausea, | Avoid high-fat foods, even healthy fats, as they can increase nausea for some people. Drink plenty of water and, instead of having three larger meals a day, try breaking them down into five or six smaller meals. |
| Vomiting | It isn’t uncommon, but it’s important to speak to your doctor, especially if you are experiencing more than one symptom. In the meantime, focus on having smaller meals and staying well hydrated. |
| Diarrhea | Consider a fibre supplement if appropriate, and speak with your doctor or pharmacist about whether an anti-diarrhoeal medication is suitable. It’s also important to check for constipation. I know this may sound counterintuitive when the issue is loose stools or diarrhoea, but GLP-1 medications can cause constipation, and prolonged constipation can sometimes lead to loose stools or diarrhoea. If this happens, the underlying constipation needs to be addressed rather than simply treating the diarrhoea. |
| Constipation | Eat your fiber! Try foods such as kiwi fruit, prunes and make sure you’re drinking enough water alongside your fibre intake. Avoid anything that may contribute to constipation where possible, such as iron supplements, unless they have been recommended by your healthcare professional. Going for a gentle walk within 30 minutes of a meal can also help stimulate digestion and support bowel movements. |
| Dyspepsia (Indigestion or discomfort after eating) | Stay ‘upright’ after meals for 2–3 hours. Going for a gentle walk after eating can make this easier and will also support digestion. Try reducing the size of your meals, as discomfort or reflux after eating can be a sign that your portions are now too large, particularly when gastric emptying has slowed. |
Meal Building
The rules we want to follow are:
- Anchor your meal with protein. It is what we build out meals around.
- Add fibre.
- Your overall food intake may be lower, so focus on getting as many nutrients as possible.
The reasons behind these rules are simple: Protein helps protect muscle, which can be lost during any weight-loss journey but can be a greater concern when weight loss is rapid. Protein can also help with hunger and cravings, as well as supporting blood sugar management.
Fibre plays an important role in supporting gut health and feeding the microbiome. It can also help keep you regular, support blood sugar management, improve fullness and support heart health. This is particularly important when taking a GLP-1, as constipation can be a common
And, at the risk of pointing out the obvious, while we may be eating less, we still want to make sure we are getting enough of the vitamins and minerals our bodies need to stay healthy. A good tip here is to speak to your doctor about having a blood test if you are concerned about any potential deficiencies..
1. Anchor your protein: What does this look like?
Easy, plan your meal around your protein source first. The amount you can comfortably eat will vary depending on your appetite and medication dose, but prioritising protein helps ensure you’re getting enough.
For breakfast, choose your protein first: Greek yoghurt, cottage cheese, eggs, or whey or pea protein powder.
Want pasta? That’s absolutely fine! Just ask yourself: “What is my protein source for this meal?” Then build the rest of your meal around it.
2. Add fibre: protect your gut
You’re going to need more fibre than you think! Aim to include vegetables or whole grains with each meal where you can.
Can’t always manage it? That’s okay. If you’ve got a delicious sushi lunch coming up and know you want the white rice, think about where you can add fibre elsewhere, perhaps with a high-fibre snack or by adding edamame beans to your meal.
So far, we’re looking at it like this:
Want pasta? Absolutely! What’s your protein? Meatballs or chicken. Now add your fibre, perhaps make it a wholegrain pasta, a side of broccoli, or another vegetable.
3. Now for the nutrients
Keep this simple: the best way to get a wide range of nutrients is to switch things up regularly. Try adding different colours to your meals, beetroot one night, carrots the next, kiwi as a snack, then an apple the following day.
Another great tip is to add nutrient-dense powerhouse foods in small amounts. Think chia seeds, Liver, leafy greens and even greens powders. Spinach, for example, wilts down to almost nothing but can still pack a serious nutrient punch.
Now, let’s put it all together. Below, I’ve added some meal examples and a simple pattern that is hopefully easy to follow.
For breakfast:
Overnight oats
- Oats
- Protine powder
- Chia seeds
- Berries
For Lunch:
Chicken grain bowl
- Grilled chicken
- ½–1 cup cooked quinoa or brown rice
- Mixed salad vegetables
- Chickpeas
- Small amount of avocado
For Dinner
Lean beef & vegetable stir-fry
- Lean beef
- Broccoli, capsicum, mushrooms and bok choy
- Brown rice or soba noodles
- Sesame seeds
I’ve attached a document called my ‘Meal Builder’ to this page. It’s really simple to use: just pick one food from each column. This helps you tick off a lot of nutritional boxes in one meal and gives you the best chance of getting the balance right.
| Protein anchor | Fibre boost | Nutrient boost |
| Chicken breast | Chickpeas | Nutritional yeast |
| Salmon fillet | Black beans or kidney beans | Spinach |
| Tuna tinned in water or fresh | Green peas/ sweet corn | Flax seeds |
| Lean beef mince | Broccoli or Brussels sprouts | Olive oil |
| White fish fillet | Edamame beans | Chia seeds |
| Prawn uncooked raw | Wholemeal pasta | Fresh herbs |
| Chicken mince | Brown rice | Mushrooms |
| Chicken thigh skinless | Bulgur wheat | Lemon or lime |
| Lamb | Quinoa | Tahini |
| Lean Beef | low carb wrap, or bread | Kimchi or sauerkraut |
| Pork tenderloin | Couscous | Microgreens |
| Tempeh | Kumera with skin on | Garlic |
| Red lentils | lentils | Ginger |
| Eggs | Beetroot w skin | Turmeric |
| Beans + green peas | Black/ Kidney beans | Blue berries |
| Firm tofu | Brockie and cauliflower | Kiwi fruit |
| Greek yoghurt 200g | Frozen berries + chia seeds | Avocado |
| Eggs + cottage cheese | Corn | eggs |
| Quorn Vegetarian Meal Meat | Steal cut oats | beetroot |
| Vetta smart protein pasta | Chai seeds | Nut butters |
| protein powder | Weetbix or all bran | Kefir |