Balancing My Diet Whilst Taking GLP-1 Medication: Finding What Works for Me

When I first started using GLP-1 medication (Wegovy), I was excited, and nervous, about the potential benefits for my weight loss journey. However, I quickly realised that while GLP-1 injections can help with appetite control and satiety, it still required a conscious effort to balance my diet effectively. The key to my success thus far has been finding a meal plan that works in harmony with Wegovy, so I can maintain healthy eating habits whilst maximising the treatment’s effects.

Here’s how I have adjusted my diet, the foods that are working well for me, and how GLP-1 injections help me stay on track with my nutrition:

1. Understanding the Role of GLP-1 Receptor Agonists in Appetite Control

One of the first things I noticed when starting Wegovy was its ability to reduce my appetite. It helped me feel full after smaller meals and prevented cravings throughout the day. This was life changing as I no longer felt the need to snack constantly. However, I have had to adapt my approach to eating to ensure I am getting the right nutrients and not simply eating less.

2. Adjusting Portion Sizes to Align with Appetite Regulation

Since Wegovy has curbed my hunger, I have had to reassess my portion sizes, which has been a challenge after years of tracking calories and macros. I found that I was no longer able to consume the larger portions I once did, so eating smaller, balanced meals became essential. By eating mindfully, I am able to identify when I am satisfied, but I am still very much learning to reduce portion size and learn that I can always go back for more if I am hungry.

I focus on eating nutrient dense foods that are higher in protein and healthy fats, which helps me stay satisfied for longer. A typical meal for me might include a serving of lean protein (such as chicken or turkey), a healthy fat source (like avocado or olive oil), and a variety of colourful vegetables for fibre and micronutrients.

3. Incorporating More Protein into My Diet

Protein has become the cornerstone of my meals after starting on Wegovy. Since protein helps with satiety, I make sure to include a good source in every meal. Lean meats like chicken are my go-to options, but I also enjoy plant based proteins like lentils and chickpeas on occasion. Not only does this keep me full for longer, but it also helped me build and maintain muscle mass as I began losing weight.

4. Emphasising Whole Foods and Reducing Ultra Processed Items

In 2024, I read Ultra Processed People by Chris Van Tulleken and thankfully had already started to reduce my consumption of ultra processed food. With Wegovy supporting my hunger, I became even more conscious of the quality of foods I was consuming. While the injections has helped to reduce my cravings for sugary snacks, I still needed to focus on nutrient dense, whole foods to maintain balanced nutrition.

As a general rule, I try to avoid ultra processed foods as much as possible in my meals and snacks unless it is a special occasion (as life is for living afterall). Instead, I try to fill my plate with whole grains like brown rice and sweet potatoes. I also include a variety of colourful vegetables, which are rich in vitamins, minerals and fibre, helping to keep me full and support my overall health.

5. Managing Carbohydrates Effectively

Carbohydrates were a tricky area for me to balance. I found that Wegovy helped curb my sugar cravings, but I still wanted to make sure I was eating enough to fuel my body throughout the day. Instead of cutting out carbs entirely, I opted for complex carbs like whole grains and sweet potatoes which provided steady energy without spiking my blood sugar too much.

I also noticed that including a small amount of healthy fats in my meals, such as nuts, seeds, or olive oil, helped slow the absorption of carbs and keep me feeling full and satisfied.

6. Staying Hydrated and Practicing Mindful Eating

One thing I have learned whilst taking Wegovy is the importance of hydration. Sometimes, our bodies can mistake thirst for hunger, so I made sure to drink plenty of water throughout the day. I found that drinking water before meals also helped reduce my appetite, making it easier to eat smaller portions.

Mindful eating also became a key part of my journey. Wegovy helped me feel more in tune with my body’s hunger and fullness cues, and I learning to stop eating when I felt satisfied rather than when my plate is empty. This practice has helped me avoid overeating and kept me on track with my nutrition goals.

7. How GLP-1 Helped Me Stay on Track with My Nutrition

One of the most significant benefits of taking a GLP-1 medication for me has been its ability to help me stay consistent with my eating habits. The injections allowed me to make healthier food choices without feeling deprived. By reducing my hunger and especially, my cravings, I could finally stick to a balanced diet (and regular meals) and focus on nourishing my body rather than constantly battling my appetite.

Over time, I have begun to notice not only physical changes but also improvements in my energy levels, mood, and overall wellbeing - particularly feelings of anxiousness. Wegovy, combined with a well balanced, nutrient dense diet, has become a powerful tool for achieving my weight loss and health goals.