GLP-1 medications are becoming more popular for weight loss solutions, and many people are looking for ways to increase their effectiveness. These medications can help with appetite control and metabolic changes, but your food choices also play a vital role. it's not only about the food you avoid — it's about the food you include. Let's chat about the best foods to eat while taking GLP-1s — What to steer clear of and some simple recipes that you can easily add into your lifestyle.

Best Foods to Eat

When you're taking GLP-1s, it's important to focus on nutrient-dense foods that nourish your body. They're typically lower in calories and can help you feel satisfied. Here's a breakdown on some options you can incorporate into your daily meals.

• Vegetables— Veggies like spinach, broccoli, and bell peppers are non-starchy and packed with vitamins. Blend up spinach into smoothies. Steam, fry, or roast broccoli in versatile dishes. Slice bell peppers or use them in salads and wraps.
• Lean Protein:— Chicken breast, turkey, fish, or even tofu keep you feeling full and energized. Easily prepare chicken and season it for a variety of dishes. Choose turkey as a leaner option in place of beef. Grill or bake fish for a quick, heart-healthy meal. Add tofu in stir-fries, soups, or salads.
• Healthy Fats— Foods like avocados and nuts promote a healthy heart. Spread avocado on toast or add it to smoothies. Keep handsful of almonds, walnuts, or pistachios as an easy snack throughout the day.
• Whole Grains — Help regulate your blood sugar levels with fiber-dense foods like quinoa, brown rice, and oats. Add quinoa to salads, bowls, or even as a side dish. Brown rice can easily be paired with proteins and stir-fries. Oatmeal is an easy and versatile breakfast option.
• Low-Sugar Fruits — Fruits with lower sugar content like berries, apples, and pears can provide essential nutrients. Snack on fruits or add them to yogurt and smoothies for an extra boost. Slice apples for a quick snack or enjoy them with nut butter for added protein. Pears can be eaten raw or baded for a sweet treat.

What Not to Eat

To get the most out of your GLP-1 treatment, it's essential to avoid foods that might hinder your progress. Here's what to look out for:

• High-Sugar Foods — Foods high in sugar can lead to spikes in blood sugar, making it harder to manage weight. Try to stay away from sodas and sugary drinks, candies, and baked goods like cookies or cakes.
• Refined Carbohydrates — Refined carbs can also cause blood sugar fluctuations. It's best to avoid white bread, pasta, and pastries or baked goods made with white flour.
• Processed Foods: Processed foods often contain unhealthy fats, sugars, and preservatives. These can derail weight loss efforts. Be cautious with fast food and takeout, packaged snacks like chips and cookies, and pre-packaged meals.
• Fried Foods: Fried foods are typically high in unhealthy fats and calories. Instead of fried food, consider baking, grilling, or steaming your favorites for a healthier option.

Quick and Easy Recipes

Below, you will find two simple recipes that are quick to prepare and work well with a healthier diet.

Healthy 20-Minute Veggie Stir-Fry

Ingredients:

• 1 cup broccoli florets
• 1 bell pepper, sliced
• 1 cup snap peas
• 1 tbsp olive oil
• 2 cloves garlic, minced
• Soy sauce to taste
• Brown rice or quinoa
• Optional: cooked chicken or tofu for protein

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Add garlic and sauté for 1 minute.
3. Toss in veggies and stir-fry fro 5-7 minutes or until tender-crisp.
4. Add soy sauce and mix. Add optional protein to heat through.
5. Serve hot over brown rice or quinoa.

Hearty Crockpot Vegetable Soup

Ingredients:

• 4 cups vegetable broth
• 2 cups diced tomatoes (canned or fresh)
• 1 cup chopped carrots
• 1 cup chopped celery
• 1 cup chopped green beans
• 1 tsp italian seasoning
• Salt and pepper to taste

Instructions

1. Combine all ingredients in a crockpot.
2. Cook on low for 7-8 hours or on high for 3-4 hours until vegetables are tender.
3. Season to taste before serving.

A UrWay Nutritionist is Here to Help

If you're looking for more advice while taking GLP-1s, UrWay has nutritionists who can help. They can assist you in making informed decisions tha work hand-in-hand with your goals. They'll help provide guidance on meal planning and strategies for handling cravings.

Working with a nutritionist can be a game-changer for your weight loss journey. They can help you navigate dietary choices to help you stay on track. It's not just about reaching your target weight — it's about building sustainable, healthy habits that last long after.

Remember to enjoy your meals, stay hydrated, and listen to your body. Your journey with GLP-1s is unique to you, and making thoughtful decisions can help you feel great during every step. Here's to being your best self, UrWay!