So, you’re on GLP-1 and ready to start your weight loss journey. One thing you’ve probably noticed? You’re just not as hungry anymore. While that might be great for shedding a few extra pounds, eating less can make it harder to meet your body’s nutrient needs. You might start feeling more tired than usual, experience muscle loss, notice hair thinning, or even struggle with impaired mood or cognition. To help you stay strong, healthy, and nourished, this guide offers practical tips for managing your nutrient needs.
Energy Needs
Even with a smaller appetite, your body still needs energy to function. A good calorie range to aim for is:
- 1,200–1,500 kcal/day for women
- 1,500–1,800 kcal/day for men
What’s more important than the exact number is sticking with the MyPlate method. Fill your plate with a balanced mix of:
- Vegetables
- Fruits
- Whole grains
- Lean proteins
- Healthy fats
A lower calorie budget isn’t a free pass to eat whatever you like. Instead, think of it as enjoying a smaller portion of the MyPlate layout, but with the same variety to keep your body happy and nourished. Skipping variety could leave you missing out on key nutrients your body needs. This can affect everything from your energy levels to your immune system, making it even more important to focus on nutrient-dense foods that fuel your body effectively.
Protein Needs
Protein is key to keeping you full and helping preserve muscle while you lose weight. Your protein needs depend on factors such as age, weight loss goals, activity level, and muscle mass. The U.S. Department of Agriculture (USDA) recommends that 10–35% of your total calories come from protein. Here's a simple guide:
- In general: Aim for at least 0.8 g/kg/day of protein.
- To support muscle retention during weight loss: A higher range of 1.2–1.5 g/kg/day may be beneficial.
What Counts as a Good Protein Option?
To get the most out of your protein intake, focus on these options:
- Lean meats: Chicken, fish, eggs, or low-fat dairy
- Plant-based options: Tofu, beans, lentils, and nuts
- Quick fixes: Protein shakes or bars are great if you're not feeling hungry but still need the nutrients. Look for 15–25 grams of protein per serving.
Protein Options to Limit:
Not all proteins are created equal, and some choices can work against your health or weight-loss goals. Consider limiting:
- Processed meats: Sausages, hot dogs, or bacon (often high in saturated fats and sodium)
- Fried proteins: Fried chicken or fish, which add unnecessary calories and unhealthy fats
- Protein snacks with added sugars: Some protein bars or shakes are loaded with sugar—always check the label.
Carbohydrates Needs
Carbs often get a bad reputation, but your body needs them for energy! Here’s what to know:
- Carbs should make up 45–65% of your daily calories.
Focus on Nutrient-Dense Options
Choose carbohydrates that provide long-lasting energy and essential nutrients, such as:
- Whole grains: Brown rice, quinoa, oats, or whole-grain bread
- Fruits and vegetables: Sweet potatoes, broccoli, berries, and other colorful produce
- Legumes: Lentils, chickpeas, and black beans
Limit These Carbs
To avoid "empty calories" that provide little nutritional value, try to limit:
- Added sugars: Found in sodas, candies, and processed snacks
- Refined carbs: Such as white bread, white rice, and pastries
Dietary Fat Needs
When it comes to fat intake, focus on healthy sources and mindful portion sizes.
General Guidelines
Dietary fat should make up 20–35% of your daily caloric intake. For reference:
- Women: 25–60 g/day (if eating 1,200–1,500 kcal/day)
- Men: 35–70 g/day (if eating 1,500–1,800 kcal/day)
Examples of Healthy Fats
Incorporate these nutrient-rich fat sources:
- Plant-based options: Avocados, nuts, seeds, and olive oil
- Omega-3-rich fish: Fatty fish like salmon, mackerel, or sardines
Fats to Limit
To support heart health and overall well-being:
- Limit saturated fats to less than 10% of your daily calories.
- Avoid trans fats as much as possible. These are often found in partially hydrogenated oils and processed snacks.
Micronutrients Needs
Eating less can sometimes mean falling short on essential vitamins and minerals. To stay balanced:
- Focus on whole foods: Load up on colorful veggies, fruits, low-fat dairy, or fortified soy alternatives.
- Consider supplements: A multivitamin, calcium, and vitamin D may help fill in any gaps.
- Seek professional advice: Not sure what you need? Talk to your doctor or dietitian for personalized guidance.
Fluid Needs
Hydration is crucial for overall health, especially when you’re eating less. Aim for 2–3 liters of water daily. If plain water feels boring, mix it up with:
- Infused water: Add fresh fruit or herbs for flavor.
- Unsweetened beverages: Teas or decaf coffee are great options.
Keep alcohol and caffeine to a minimum—they can dehydrate you.
Takeaways
Being on GLP-1 isn’t just about eating less—it’s about eating smarter. Here’s the key to staying strong and nourished:
- Balance your meals: Shrink portion sizes but keep a variety of nutrient-dense foods on your plate.
- Prioritize protein: It’s essential for maintaining muscle and keeping you satisfied.
- Choose wisely: Opt for whole, nutrient-dense carbs and healthy fats.
- Hydrate and supplement as needed: Water and key nutrients are non-negotiable for long-term health.
With the right strategies, you can reach your weight-loss goals while feeling energized and nourished. You’ve got this! Let’s make it happen.
References:
- Almandoz, J. P., Wadden, T. A., Tewksbury, C., Apovian, C. M., Fitch, A., Ard, J. D., Li, Z., Richards, J., Butsch, W. S., Jouravskaya, I., Vanderman, K. S., & Neff, L. M. (2024). Nutritional considerations with antiobesity medications. Obesity (Silver Spring), 32(9), 1613–1631.
- Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S.
- Ryan-Harshman, M., & Aldoori, W. (2006). New dietary reference intakes for macronutrients and fibre. Canadian Family Physician, 52(2), 177–179. PMCID: PMC1479724, PMID: 16529389.