By Lizzie Streit, MS, RDN, LD

Taking medications with semaglutide or glucagon-like peptide-1 (GLP-1) receptor agonists is an increasingly popular approach to managing weight loss. While these medications can be very effective, it’s important to keep in mind some tips for what to eat while using them. Eating the right kinds of foods and nutrients and incorporating certain types of exercise can help prevent unnecessary side effects, such as losing muscle.

Keep reading to learn more about important reminders when taking semaglutide.

Overview of Semaglutide

GLP-1 receptor agonists work by affecting hormones that control feelings of fullness, leading to improved satiety and decreased appetite. Typically, people find that they eat a lot less on these medications. They may also experience unwanted side effects, such as nausea, stomach pain, or diarrhea, from the medication slowing down digestion. You can read more about semaglutide in our blog post about the topic.

One of the possible unwanted side effects of eating less while on semaglutide is losing too much muscle in addition to fat. This can occur from cutting back on protein intake. If you usually lift weights or engage in other types of strength training but start to decrease these types of workout once you lose weight on semaglutide, you may lose additional muscle.

How to Prevent Muscle Loss

In order to maintain muscle mass even while you lose weight and fat due to semaglutide, first be wary of protein intake. Even though you are likely eating fewer calories and smaller meals than usual, try to maintain adequate consumption of protein by adding a source of protein to each meal or snack.

Instead of reaching for something that’s high in refined carbohydrates and not very nutrient-dense, choose protein-rich foods. Examples include lean meats, eggs, beans, tofu, Greek yogurt, and cottage cheese. Since high-fat foods may contribute to gastrointestinal side effects, consider low- or nonfat dairy products.

Remember to eat protein alongside other foods to ensure you have balanced meals and eat your nutrient needs. For instance, eat an omelet with veggies and a side of fruit for breakfast, chicken breast over a salad for lunch, and lentil soup with whole grain bread for dinner.

In addition, regular strength training is important for keeping your muscle. Try to incorporate weight lifting or other forms of resistance training at least twice per week. Some examples include lifting free weights, working with resistance bands, doing squats and push-ups, or taking a Pilates or barre class.

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