A registered dietitian has shared three categories of food people may want to limit while using GLP-1 medications, which are sometimes prescribed to support weight loss.
GLP-1 medications have become far more widely discussed over the past year, with many people reporting significant results. Even so, they aren’t a shortcut on their own.
These treatments tend to work best alongside consistent habits such as balanced eating and regular movement. Dietitian Zoe Griffiths, VP of Behavioural Medicine at Numan, outlined what a supportive day-to-day diet can involve.
Speaking to UNILAD, Zoe explained how GLP-1 medications reduce appetite signalling in the brain, meaning users often have a smaller appetite.
She continued: “As a result of appetite being suppressed, how you eat becomes just as important as what you eat. The goal is to optimize weight loss, preserve lean body mass, maintain micronutrient adequacy, minimize side effects and enjoy your journey including the foods you love and not missing out on social occasions – not simply to eat less.”
She emphasized that moderation matters and that foods shouldn’t be labelled as inherently “good” or “bad”. However, she noted there are certain choices that may make it harder to stay on track or to feel your best while appetite is lower.
One group to be cautious with is ultra-processed foods, such as crisps, ready meals, and sugary breakfast cereals.
Zoe explained: “These tend to be lower in nutrients, higher in calories and fat, and easy to overconsume even with a suppressed appetite. The truth is, you don’t need to cut out all ultra-processed foods to make progress with your health goals but overall balance of how much of your diet is made up of these foods versus whole, nourishing options is key.”
She also flagged sugary drinks, which can add a lot of calories without contributing much fullness. The third area she highlighted was alcohol, particularly in larger amounts.
“Alcohol can lead to ill health and interfere with treatment progress,” Zoe said. “Many people report side effects quicker after consuming smaller amounts.”
With appetite often reduced, Zoe said meals and snacks should ideally be more nutrient-dense, so you’re getting enough from smaller portions.
She recommended prioritizing lean protein (including eggs, chicken, fish, tofu and pulses), since protein needs can rise during weight loss and it can help protect lean mass.
She also pointed to fibre-rich foods like vegetables, whole grains, legumes and fruit, which can help digestion and may be useful for constipation, a side effect some people experience early in GLP-1 treatment.
Healthy fats are another important part of the picture, with examples including avocado, nuts, seeds, olive oil and oily fish, supporting heart, hormone and brain health.
On making sure your intake remains adequate, the dietitian advised paying attention to potential warning signs that you’re not fuelling enough.
When it comes to choosing foods that work for you, the dietician explained: “It’s important to look out for signs of insufficient nutrition, such as low energy, poor concentration, mood changes, feeling weaker, and reduced physical performance. GLP-1s help reduce appetite, which naturally supports a calorie deficit but, it should be appropriate and not too steep.
“Having a personalised plan which helps you find eating patterns that you can maintain long-term is the goal, not just eating the fewest calories possible. We advocate for patients to include foods that they enjoy, not overly restrictive or cutting out any food group. A mindset of adding foods, not restricting, is often more helpful.”