Diet and Exercise on GLP-1: What to Know, What to Avoid, and How to Support Your Body
Starting a GLP-1 medication like Ozempic, Wegovy, or Mounjaro is a big and exciting step towards better health. These treatments help regulate appetite and promote meaningful weight loss. But they work best when paired with the right nutrition, movement, and support. [1]
If you are wondering how to eat and move while on GLP-1s, this blog post is for you.
It is all about what your body needs, what to watch out for, and how to feel your best throughout the journey.
First: Always Follow Medical Advice
Before we get into specific tips, let’s be clear: Your doctor and dietitian should be your first line of support. Find a health care team that works for you. It is important to have a good feeling and understand with the people that supports you.
GLP-1 medications affect how your stomach empties, how your brain signals hunger, and how your body absorbs nutrients. [2] That means your nutrition and exercise strategy is very important.
Clinical guidance from obesity specialists, endocrinologists, and dietitians will give you a foundation that works for your specific needs, especially if you live with diabetes, gut issues, or other chronic conditions.
What Changes When You Are on a GLP-1?
GLP-1s slow gastric emptying and suppress appetite, which often leads to:
• Eating smaller portions.
• Feeling full sooner.
• A natural aversion to high-fat or greasy foods.
• Changes in bowel habits (constipation, reflux, or nausea). [3]
This can be helpful—but it also means you need to be intentional about how you nourish your body.
Diet on GLP-1: What to Focus On
Eat Nutrient-Dense Foods (Even If You're Eating Less)
Because your appetite is reduced, every bite counts. You want to maximise vitamins, protein, fibre, and hydration. [4]
Try to prioritise:
• Lean protein: chicken, tofu, eggs, fish, legumes.
• Cooked vegetables: easier to digest than raw for some people.
• Whole grains: quinoa, oats, wholegrain rice in small portions.
• Fruits in moderation: bananas, berries, apples (cooked or blended if sensitive).
• Healthy fats: avocado, olive oil, nuts—but in small amounts.
Tip: Aim for balanced small meals rather than large ones. Overeating, even a small amount, can trigger nausea or reflux.
Eat Slowly and Mindfully (and that is always important)
GLP-1 medications make you feel full earlier, but your brain takes time to catch up. Eating too quickly can lead to discomfort.
• Put your fork down between bites.
• Chew thoroughly.
• Stop as soon as you feel satisfied, not “full”. [5]
Hydration Is Essential
Some people on GLP-1s forget to drink enough, especially if they’re eating less. [6] But hydration is key for digestion, energy, and weight loss.
• Sip water throughout the day.
• Avoid sugary drinks or alcohol.
• Warm drinks like herbal tea can soothe nausea and support the gut.
Be Cautious with These Foods
Some foods are more likely to cause digestive distress while on GLP-1:
| Caution With | Why |
| Greasy or fried foods | Often lead to nausea or bloating |
| High-fat meals | Harder to digest with delayed gastric emptying |
| Raw vegetables (in large amounts) | Can trigger bloating and cramping |
| Carbonated drinks | Increase fullness and gas |
| Sugary foods | May spike blood sugar and cause GI upset |
Listen to your body and your gut—what worked for you before may need to shift.
Exercise on GLP-1: Go Gently, But Go, Go, Go
Exercise is a powerful part of any weight loss journey, even if your main driver is GLP-1 medication. [7]
But your energy, motivation, and food intake may fluctuate, so do not push too hard too fast. Again, it all depends on your starting point and your level of fitness. It is not one-size fits all.
Start with Low-Impact Movement
Especially in the early months, aim for gentle consistency:
• Walking (daily, even 10–20 mins counts)
• Stretching or yoga (supports digestion and reduces stress)
• Bodyweight strength (to maintain muscle as you lose weight)
• Swimming or cycling (low-impact, joint-friendly)
Aim to Preserve Muscle Mass
GLP-1s can lead to loss of both fat and muscle. [8] We want to lose the fat, but not the muscle, hence it is important to continue to build you muscle mass particular the older you are. That is why strength training, even just twice per week, is important for:
• Maintaining strength and metabolism.
• Preventing frailty or fatigue.
• Supporting long-term health.
Watch for Warning Signs
Because you may be eating less, you might also experience:
• Low energy.
• Dizziness during workouts.
• Delayed recovery.
Make sure you:
• Eat a small protein- and carb-rich snack before exercising.
• Stay hydrated.
• Do not exercise intensely on an empty stomach, especially early on GLP-1.
Quick Tips for Success
| Do | Avoid |
| Eat protein at every meal | Skipping meals (even if not hungry) |
| Cook veggies to reduce GI strain | Eating too fast |
| Strength train 2x per week | Overtraining on low fuel |
| Use a food journal or an app | Relying on “instinct” with low appetite |
| Listen to your doctor/dietitian | Following fad or crash diets |
| Support your gut (e.g., Forte80™) | Ignoring digestive discomfort |
Where Forte80™ Comes In
Many people on GLP-1 therapy experience constipation, bloating, nausea, or gut discomfort, which can derail consistency and make healthy eating and transformation harder.
Forte80™ is designed to support your digestive system as your appetite and food intake shift. Our probiotic strains are designed for success when taking GLP-1:
• Selected to support gut balance and gut health.
• Helpful for bowel regularity, especially during GLP-1 treatment.
• Easy to take daily—no refrigeration needed.
Starting a probiotic like Forte80™ before beginning GLP-1 therapy can potentially reduce side effects early on.
Final Thought: Fuel, Move, and Support Your Body—Kindly
Your body is doing something new. Both you and your body need support and help, so stay positive with your thoughts and mindset.
Weight loss, appetite regulation, and metabolic change take effort even with the best medical tools. But the good news is: you don’t have to figure it all out alone.
• Work with your doctor, dietitian and health care support team.
• Move with care, not punishment.
• Eat with nourishment in mind.
• Get support from your family and friends.
• And take care of your gut so your whole system can function at its best.
GLP-1s work better when you support your body and mind along the way.
Learn more about Forte80™
References:
- https://diabetesjournals.org/care/article/48/2/292/157724/Efficacy-of-GLP-1-Receptor-Agonists-on-Weight-Loss
- https://resources.wfsahq.org/atotw/new-antiobesity-medications/
- https://tech.snmjournals.org/content/52/1/3
- https://www.aocopm.org/assets/documents/MY24/MY24handouts/Q%20handout-%20Pennings,%2010%20Eating%20Tips%20for%20Patients%20on%20GLP-1%20Agonists.pdf
- https://library.teladochealth.com/hc/en-us/articles/24974460982931-GLP-1-Medication-and-Portion-Sizes-Strategies-for-Adjusting-to-Eating-Smaller-Portions
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3233845/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10965408/
- https://www.fshdsociety.org/2024/08/12/muscle-loss-with-ozempic-and-similar-drugs/
