Lean in to lean protein and nutrient-packed nonstarchy veggies if you've started on a weight loss drug.Adobe Stock (2); iStock; Nadine Greeff/Stocksy
Newer GLP-1 weight loss drugs like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) work by dramatically decreasing your appetite and delaying stomach emptying. Most users find themselves eating less food and losing weight — which only makes it even more important to consider the nutritional impact of every bite you take.
Bonnie Newlin, RD, a dietitian based in Annapolis, Maryland, says emphasizing foods that are rich in specific nutrients is the best approach. “While using a GLP-1 or GIP agonist, I recommend prioritizing protein and fiber,” she says. “Protein plays a crucial role in maintaining muscle mass, while fiber provides essential nutrients and promotes gut health.”
On the flip side, certain foods aren’t great choices for these drugs. Some foods can be harder to digest, increasing the risk of nausea and diarrhea, Newlin says, or could even impede weight loss.
In extreme cases, lack of hunger and unhealthy food choices can even lead to nutritional deficiencies and malnutrition. Here's what deserves prime real estate on your plate when you’re on a prescription weight loss drug — and what should be kept to a minimum.
1. Best: Skinless Chicken Breast
Remove the skin from a chicken breast and you're left with little fat and plenty of high-quality protein: 27 grams (g) per 3-ounce (oz) breast. All that protein is a good thing when you’re on Ozempic, Mounjaro, or similar meds. “It is common to lose muscle as you lose weight quickly on these medications,” says Melissa Mitri, RD, a dietitian who practices in New York City. “Prioritizing lean proteins can prevent this.”
2. Worst: Sweets
Sweets aren’t a nutritious choice at any time, but you’ll especially want to avoid them while taking newer weight loss drugs. “Sweets are high in sugar, which can raise your blood sugar and lead to blood sugar crashes,” Mitri says. Balance, not deprivation, is the name of the game. Try making cookies, ice cream, cake, candy, and other sweets a once-in-a-while treat.
3. Best: Fish and Seafood
Stay on the lean protein train with low-fat fish and seafood choices like tilapia, halibut, oysters, crab, mahi-mahi, and shrimp. Newlin says high-protein foods like these not only preserve your muscle tissue, they may curb overeating, too.
4. Worst: Fried Foods
Fried foods like french fries, fried chicken, and onion rings are notorious for their high fat content. Newlin says this is why they’re some of the worst offenders while on GLP-1 weight loss medications. Their greasy fat can wreak havoc on your GI system, increasing the risk of stomach pain, nausea, and diarrhea, which can be associated with the new weight loss drugs, she says.
Fried foods create inflammation in the gut. And when the fatty acids from fried foods are broken down in the colon, they can trigger diarrhea — which is already a side effect of GLP-1 drugs. Meanwhile, since fatty foods are high in calories, Newlin says eating them can slow your progress with weight loss.
5. Best: Soy Foods
Soy foods like tofu and edamame provide the double whammy of protein and fiber in a low-fat package. (They’re also great choices if you’re trying to adopt a more plant-based eating style.) Try a tofu stir-fry with nonstarchy vegetables and brown rice, sautéing the soy chunks in a small amount of oil. Or use soy milk in a smoothie or on cereal. A cup of soy milk provides 8 g of protein — as much as cow’s milk.
6. Best: Broccoli
“Nonstarchy vegetables like broccoli are nutrient-dense and contribute to weight loss and gut health,” says Newlin. Broccoli is an excellent source of vitamins and minerals. Just be aware that, for some people, broccoli can worsen the physical effects associated with weight loss medications, such as bloating or flatulence.
7. Worst: Sugary Drinks
Sugar-sweetened beverages fight directly against your weight loss efforts. Steer clear of sugary beverages such as sodas, juices with added sugar, and energy drinks. Instead, Mitri encourages hydrating with water whenever possible.
8. Best: Leafy Greens
If your appetite is low while on semaglutide or tirzepatide, consider leafy greens like spinach and kale. With very few calories, but packed with nutritional value, they’re light foods that won’t overload your digestive tract. And since they contain almost no fat, they’re less likely to aggravate GI symptoms. (Like broccoli, kale is a cruciferous veggie that may cause some gas or bloating.)
9. Worst: Red Meat
Red meat may be high in protein, but Mitri says it’s another choice to avoid, as its fat content can cause digestive disruption. If you do choose red meat, seek out leaner cuts like eye of round, sirloin tip, or top sirloin.
10. Best: Bell Peppers
Bell peppers are another excellent option while on weight loss meds. These crunchy veggies have a high water content and few calories, so they can help keep you hydrated if side effects like vomiting and diarrhea have depleted your fluids. They also provide important nutrients like fiber, vitamin C, and potassium. Pop them into a casserole, include them in a soup, or cut some up for crisp solo snacking.
The Takeaway
GLP-1 weight loss drugs help you eat less food — which means it’s especially important to make nutritious choices.
Avoid foods high in sugar and saturated fat, which can exacerbate some drug side effects.
Wholesome ingredients with protein and fiber may support your weight loss efforts and can help you maximize your results.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
Risk of Malnutrition and Nutritional Considerations for Patients on Surgically and Medically Prescribed Weight Loss Therapies. American Society for Parenteral and Enteral Nutrition. 2024.
FoodData Central — Chicken, broilers or fryers, breast, meat only, cooked, roasted. U.S. Department of Agriculture. April 1, 2019.
Neeland IJ et al. Changes in Lean Body Mass With Glucagon-Like Peptide-1 Based Therapies and Mitigation Strategies. Diabetes, Obesity and Metabolism. September 2024.
Keewan E et al. Are Fried Foods Unhealthy? The Dietary Peroxidized Fatty Acid, 13-HPODE, Induces Intestinal Inflammation In Vitro and In Vivo. Antioxidants. September 27, 2020.
Is Something in Your Diet Causing Diarrhea? Harvard Health Publishing. August 8, 2023.
FoodData Central — Soy milk, unsweetened, plain, shelf stable. U.S. Department of Agriculture. October 28, 2021.
FoodData Central — Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D. U.S. Department of Agriculture. December 16, 2019.
Gas in the Digestive Tract. Johns Hopkins Medicine.
Malik VS et al. The Role of Sugar-Sweetened Beverages in the Global Epidemics of Obesity and Chronic Diseases. Nature Reviews Endocrinology. April 2022.
Sean Hashmi, MD, is an experienced nephrologist and obesity medicine specialist based in Southern California. As the regional director for clinical nutrition and weight management at a prominent healthcare organization in Southern California, Dr. Hashmi oversees the development and implementation of cutting-edge nutritional programs and weight management strategies. With his innovative approach and unwavering commitment to providing evidence-based solutions, he is a highly sought-after speaker and a leader in his field.
Hashmi founded the nonprofit organization SelfPrinciple.org to provide accessible and accurate health, nutrition, and wellness information to the public. Through this platform, he shares the latest research findings, empowering individuals to make informed decisions about their well-being. Self Principle also supports children's education by providing scholarships, books, and supplies, so that students have the resources necessary to succeed academically and build a brighter future.
Sarah Garone is a licensed nutritionist, registered nutrition and dietetics technician, freelance health and wellness writer, and food blogger in Mesa, Arizona. She has written for?TheWashington Post, Healthline, Greatist, Verywell, and Eat This, Not That, among other outlets. She is a member of the Academy of Nutrition and Dietetics.
