How to Eat Right While Taking Weight Loss Medication – Evidence-Based Tips
Weight loss medications such as GLP-1 receptor agonists (e.g., semaglutide or liraglutide) are considered promising support for obesity. They work by activating satiety hormones, delaying gastric emptying, and thereby reducing appetite and food intake. However, one thing remains crucial despite taking medication: nutrition. Because only in combination with an adjusted, balanced diet can sustainable therapeutic success be achieved – as shown by both studies and current guidelines.
What Science Recommends – The Do’s
According to the STEP-1 study (Wilding et al., 2021), accompanying lifestyle modifications are essential. A protein-rich diet is particularly important to preserve muscle mass during weight loss. Because even though fat mass decreases, valuable muscle tissue can be lost without adequate protein intake.
Smaller, regular meals are also recommended, as they are better tolerated – especially when gastric emptying is delayed. The German Nutrition Society (DGE) advises a fiber-rich diet with plenty of vegetables and whole grain products to promote satiety and digestion. Eating slowly and chewing thoroughly also has a positive effect on tolerance and the feeling of fullness. Don’t forget: drink enough fluids – as a reduced feeling of hunger can mask thirst.
What to Avoid – The Don’ts
Heavy, fatty meals can lead to nausea, bloating, or reflux during GLP-1 therapy. Sugary snacks and drinks are also considered “empty calories” and can trigger relapses into old habits. Crash diets or extremely low-calorie diets are discouraged – they increase the risk of nutrient deficiencies and muscle loss. Alcohol consumption can not only increase appetite but also strain the liver and interact with medications.
Practical Tips for Everyday Life
Structured meal planning helps you stay on track and avoid spontaneous, poor decisions. Good preparation and simple, healthy recipes make implementation easier in everyday life. Easily digestible protein sources such as legumes, low-fat dairy products, fish, or lean meats should be regularly included – ideally combined with filling vegetables and whole grains.
Conclusion
Weight loss medications significantly facilitate weight reduction – but sustainable success only arises in combination with a balanced diet that fits your lifestyle.
Sources:
- Wilding, J.P.H. et. al. 2021. Once-Weekly Semaglutide in Adults with Overweight or Obesity. The New England Journal of Medicine.
- German Nutrition Society (DGE). Nutrition for Obesity, Guidelines & Position Papers.
- AWMF Online. 2023. S3-Guideline “Prevention and Therapy of Obesity” (AWMF Registry No. 050-001).