GLP-1 medications like semaglutide and tirzepatide have exploded in popularity, with millions of Americans turning to them for weight loss. But are they the magic bullet for sustainable results? The short answer is “no,” but they can be a powerful tool when used the right way. Here’s what you need to know from a nutrition perspective if you’re using one of these drugs.
Let’s start with these most frequently reported side effects: nausea, vomiting, diarrhea, constipation, abdominal cramping, indigestion and bloating. These occur because the medication slows down gastric emptying – meaning food stays in your stomach longer than usual.
To ease these symptoms, choose easy-to-digest foods on injection days. Think soups, broths, toast, rice, bananas, applesauce and sweet potatoes. Avoid high-fat foods, as they naturally take longer to digest and will likely worsen your discomfort.
Moderately common side effects include headaches, fatigue, dizziness, and even an increased heart rate (yes, this might be starting to sound like a pharmaceutical commercial). What occurs as you lose fat is that your body shifts the balance of fluids and electrolytes, and this can leave you feeling drained. One critical step to support your body is managing your electrolyte (sodium, magnesium, potassium, etc.) balance. Coconut water is a great natural source of electrolytes, or you can supplement daily with a balanced electrolyte mix.
One very important, yet lesser-known, concern in using these medications is the potential impact on muscle loss. Studies show up to 30% to 40% of weight lost on GLP-1 medications comes from lean muscle mass. That’s a big deal. These drugs suppress appetite by reducing “food noise” in the brain, making it easy to unintentionally under-eat – sometimes surviving on just one or two meals per day. Without enough fuel or strength-based movement, your body starts breaking down muscle for energy.
Muscle is your body’s natural, fat-burning engine and also a major factor in your overall health. If you lose muscle, it will decrease your ability to burn fat daily. In addition, many studies show that higher muscle mass is independently associated with lower all-cause mortality, regardless of body fat percentage.
To prevent this, the ideal nutrition is three balanced meals per day that include protein, healthy fats and complex carbohydrates. At a minimum, you should eat at least two full-balanced meals per day along with one snack. Also, you must prioritize strength training two to three times per week and include moderate cardio (zone 2 or 3) at least once weekly to preserve muscle. Remember: Use your muscle, or you lose it.
GLP-1s can result in quick weight loss, but it’s important to understand they are no quick fix or magic bullet. If you don’t develop long-term healthy habits, the weight is likely to return once the medication stops. And the financial reality of these medications can cost between $500 and $1,500 per month, many times with significant out-of-pocket costs even for insured patients. Treating obesity like a chronic disease requiring lifelong medication is the angle the pharmaceutical companies are taking; however, this may not be sustainable for many Americans.
These medications can absolutely help jump-start progress, but your habits are what determine whether you maintain it. GLP-1s are a helpful tool, not a miracle cure. Use them wisely, support your body with nourishment and movement, and give yourself the best chance to succeed.
Fran Sutherlin, RD, MS., is a local registered dietitian specializing in using digestive wellness to prevent or manage chronic disease. She has a master’s degree in nutrition, is a personal health coach, speaker and owner of Sustainable Nutrition. She can be reached at 444-2122 or fran@fransutherlin.com.
