Your guide to navigating dietary changes when starting GLP-1 medication

Alex Bear
Certified Nutrition Specialist
March 1, 2024
5 min read

Congratulations on taking the first steps to start your GLP-1 medication! This is a significant milestone in working to effectively manage your weight, improving your blood sugar levels, and ensuring success in achieving your health and wellness goals.

Here at Alan Meds, we understand that embarking on this path may feel daunting, but rest assured, you're not alone. We're here to provide you with the guidance and support you need to navigate this new chapter with confidence.

Understanding GLP-1s

GLP-1 medications are powerful tools in the management of weight and blood sugar levels. They work by mimicking the effects of a hormone naturally produced in the body, helping to regulate appetite and control blood sugar spikes. Essentially, they help you feel fuller for longer and reduce the urge to overeat, while also promoting better blood sugar control.

Guidance on Starting GLP-1s

When starting a new medication, especially a medication receiving as much press as GLP-1s, it is perfectly normal to have questions. You may be wondering how long it will take to see results from GLP-1 therapy, how often you need to take GLP-1 medication, and what potential side effects may be of starting GLP-1s.

The truth is, we are all unique, and the answers to these questions often depend on your personal health history and desired health outcomes. At Alan Meds, we match you with a state-licensed doctor who is an expert at answering your questions and ensuring you have the tools you need to accomplish your goals.

Dietary Changes that Complement GLP-1 Therapy

As you are getting ready to start taking GLPs, it is an opportune time to begin making small changes to your diet that can produce profound transformations long-term. Because GLP-1s help reduce your appetite, making these changes may come more easily than without the medication. Rather than relying on willpower, you can use the medication as a tool to foster healthy, sustainable dietary changes. The week you start taking your GLP-1 medication, we encourage you to try one of the recommendations below to complement your program.

  1. Stay well hydrated - Set a reminder to drink 8 oz of water each hour during the day. Sometimes, thirst can be mistaken for hunger, so staying hydrated may help curb snacking and help promote weight loss.
  2. Practice mindful eating - Pick one meal per day and spend 20 minutes eating it. As you slow down, you may notice you need to eat less food, which can further enhance your weight loss progress.
  3. Focus on nutrient-dense foods - Fill your plate at each meal with plenty of vegetables & fruits, lean proteins, and whole grains. These foods provide essential fatty acids, protein, and fiber, helping to keep you feeling satisfied and energized.
  4. Replace one sugary treat per day with fruit - Fruit contains sugar, but fruit sugar is bound with fiber and other nutrients that lower blood sugar spikes as compared to processed, sugary snacks. The more stable your blood sugar is, the easier it will be to lose weight.


Starting GLP-1 medication is a positive step towards achieving your weight management goals and improving your overall health. With the right support and guidance, you can navigate this journey with confidence. Remember, at Alan Meds, we're here to support you every step of the way. As a token of our appreciation in taking this first step, we are putting together a 1-month meal plan designed specifically for individuals starting GLP-1 therapy. You may sign up to be put on a wait list to receive the GLP-1 therapy meal plan below.

* Limited Time Offer
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