The best way to eat when taking ozempic or another weight loss medication

2. SCHEDULE YOUR MEALS Because the drugs suppress your appetite, “it becomes very easy to skip meals, to forget to eat,” says Selvi Rajagopal, an obesity medicine physician and director of

the Healthful Eating, Activity and Weight Program at John Hopkins University. For some people, nausea caused by the medication can make eating even harder. To avoid muscle loss and fatigue,

it’s crucial to ensure you’re getting enough calories. As a general rule women over age 50 should aim for 1600 to 2200 calories a day and men over age 50 should aim for 2000 to 2800 calories

a day, according to the National Institute of Aging. But calorie needs can vary based on factors like your age, sex, body weight and physical activity level, so it’s best to ask your health

care provider for a personalized target. If you find yourself not eating for long periods or feeling weak or shaky, Rajagopal suggests scheduling your meals or even setting an alarm to

remind yourself to eat. 3. MAKE PROTEIN A PRIORITY Protein is the building block of muscle, and getting enough is crucial for preventing muscle loss, especially when you're consuming

fewer calories, Sowa says. A 2024 review study that made diet recommendations for GLP-1 patients based on the latest research recommends at least 60 grams of protein a day. Sowa suggests

aiming for 20 to 40 grams of protein at every meal. On a typical day, that could mean a protein shake or Greek yogurt parfait for breakfast, a chicken breast and salad for lunch, a handful

of almonds or cheese stick for an afternoon snack, and grilled salmon, brown rice and vegetables for dinner. For more on protein timing, see the AARP book, the _Whole Body Reset_. Other good

sources of protein include eggs, water-packed tuna, cottage cheese, beans and other legumes, tofu, string cheese and lean meats such chicken, fish and seafood. “At every meal, I want you to

focus on getting protein first,” Sowa says. “Not for weight loss, but honestly, because you might not have as much of an appetite beyond that.” Prioritizing protein is especially important

for older adults, who naturally lose muscle with age, Sowa says.   Al-Zubaidy says prioritizing protein was key for her. A typical breakfast, she says, is a protein shake mixed with her

coffee and then yogurt with walnuts, fruit and protein-packed granola. “Protein makes me feel more energized,” she says. Protein powders and packaged protein drinks can be a great option if

you’re new to GLP-1s, feel nauseous or have little appetite, Sowa says. Mix them with water or milk and some berries to create a super-palatable, portable, high-density meal that might be

easier to get down than a piece of meat or fish, she suggests. Bone broth is another alternative if you’re fighting nausea or having trouble eating, she says. With 12 grams of protein per

cup, it provides at least some nutrition and will help you stay hydrated. 4. AIM FOR 64 OUNCES OF FLUID A DAY, PLUS ELECTROLYTES The same hormonal pathway that regulates hunger also affects

your thirst signals, so you need to be diligent about staying hydrated when you’re taking a GLP-1 medication, Sowa says. Dehydration can contribute to constipation, which is a common side

effect.  It can also cause an electrolyte imbalance that can make people feel tired or drained when they’re taking a GLP-1. Sowa recommends aiming for 64 ounces of fluids a day. That can

include tea, coffee, low-fat milk, non-dairy milk and even an occasional diet soda, but the focus should be on water. If you feel like you’re drinking and eating enough, but you still feel

tired or light-headed, or if you’re having muscle cramps, you might need electrolytes, Sowa says. In that case, consider adding a flavored electrolyte powder to your water once a day, or

simply add a pinch of salt and a citrus twist to a glass. 5. AVOID FATTY AND GREASY FOODS Much like Al-Zubaidy, many people on GLP-1s struggle to digest fried foods and high-fat meals. Since

high-fat foods take longer to digest, combining them with a medication that slows gastric emptying can cause unpleasant side effects, including bloating, diarrhea, belching and vomiting. 

To limit discomfort, avoid heavy, greasy foods like pizza, fast food meals, French fries, doughnuts and fatty processed meats like bacon and sausage. Even whole milk dairy foods can cause

discomfort, Sowa says, especially if you’ve just started taking the meds. Rajagopal recommends planning your meals out in advance and cooking at home as much as possible since many

restaurants use a lot of fat and butter in their cooking.