How to Build New Habits on a GLP-1

By Lizzie Streit, MS, RDN, LD 

Low appetite is common when taking a glucagon-like peptide-1 (GLP-1) receptor agonist medication. After all, these drugs work by slowing gastric emptying with the overall goal of reducing calorie intake. 

However, it’s still important to eat enough nutritious foods and get regular exercise when taking a GLP-1. This will set you up for success and help mitigate unwanted side effects. To help you get on the right track when your appetite is low, here are four tips to follow to build new habits. 

1 – Choose foods with protein, fiber, and healthy fats. 

To ensure you get enough to eat even when you have low appetite, prioritize nutrient-dense foods. Incorporate a protein-rich food, such as eggs, chicken breasts, lean ground beef, tofu, cottage cheese, Greek yogurt, or beans, at every meal and snack. Add fiber-rich vegetables and fruits, such as leafy greens, berries, and broccoli, for a boost of nutrients and to help prevent constipation. Next, consider avocado, olive oil, or nuts and seeds for a source of healthy fat. These foods deliver necessary nutrients without worsening digestive side effects that often result from taking GLP-1 medications. 

2 – Prep small portions to have on hand. 

It’s easy to skip meals when you have low appetite. Preparing food in advance or following a 1200 calorie meal plan that provides meal ideas can help you stay on top of eating enough food while on a GLP-1. Meal prep doesn’t have to be complicated either! Try putting together small portions of foods you can pair together to make balanced meals/snacks, such as Greek yogurt parfaits with fruit, chopped veggies, bean dip, mixed nuts, boiled eggs, shredded chicken, and roasted sweet potatoes. 

3 – Incorporate strength training. 

Low appetite can sometimes translate to low energy and drain your motivation to exercise. However, getting into a physical activity routine is helpful for boosting energy and appetite as well as preventing muscle loss ifemeals.com/blog/prevent-muscle-loss-on-semaglutidethat can occur with fat loss. It’s especially important to engage in 30 minutes of strength training at a time two to three days a week. Try squats, push-ups, lifting weights, or using resistance bands. 

4 – Stay hydrated. 

If you’re not always on top of drinking enough water, starting a GLP-1 medication is a good time to develop this healthy habit. You may not feel as thirsty as you usually do when you have low appetite, but staying hydrated is crucial for managing GLP-1 side effects like nausea, vomiting, constipation, and diarrhea. Sip water throughout the day, aiming for about 8 to 10 glasses. Be careful with sparkling waters, since the carbonation may worsen digestive discomfort, and consider drinking fluids separate from meals to prevent feeling too full. 

Note from Healthy For Life Meals: Sticking with healthy habits, especially when you don’t have much of an appetite, can be challenging. We’re here to help! Get started with one of our menus today to receive fully prepared, nutritionally balanced meals so you can prioritize healthy foods while on a GLP-1.