Difficulty Adjusting to New Eating Habits
Users on Reddit report a variety of experiences when adjusting to new eating habits while on GLP-1 medications. Many find that their relationship with food changes significantly, often for the better, though some challenges can arise.
Experiences with Adjusting to New Eating Habits:
Getting Full Faster: Many users report feeling full much quicker and on smaller portions. One user stated, "My body actually tells me when it’s done eating! "[19] Another shared, "The biggest change for me is that I get full quicker than I used to, and maybe even more than that - I recognize mentally that I’m getting full before the feeling hits, and then it’s no big effort to just stop eating. "[28]
Changes in Food Preferences: Some users find their food preferences change. One user mentioned, "I actually crave salad! Who would have thought! "[37] Another said, "it gives us healthier cravings and makes (some of) us no longer want food that just isn't that good. "[25] However, some experience unusual cravings: "I've always loved my sugar. Most foods don't sound good to me anymore, but sugary foods still do! "[23] and another reported, "I never eat sweets but after being on the treatment, I suddenly would crave candy, ice cream, and other sweets I don't normally touch. "[14]
Difficulty Eating Enough: Due to reduced appetite, some struggle to consume enough calories or nutrients. "I find it super difficult to get to what they want me at for my daily protein intake. I'm so damn full, don't think about food at all anymore," shared one user. [11]
Learning New Hunger Cues: It can take time to recognize new hunger signals. A user on GLP-1 for nearly a year said, "It took me about 6-8 months to recognize the new signs of hunger ( or what hunger is supposed to feel like). "[9]
Overeating Consequences: Overeating can lead to discomfort. "Trial and error taught me that there is no \"push thru it\" on overeating... If I ignore the (stop eating now), I get sick. "[12]
Impact on Disordered Eating: For some, GLP-1s help with disordered eating. One user with a history of Binge Eating Disorder (BED) said, "Ozempic has been an amazing tool for me to use to help me with that. "[6] However, for others, especially those with restrictive ED history, it can be triggering. [27]
Adjusting to Medication: One user mentioned, "Adjusting to the medication is a little tough, like weeks 6-10, but if you make it through that hump... as soon as you’ve adjusted to the meds the weight really does fall off. "[1]
Remedies and Preventions Recommended:
A dietitian recommended, "You have to make sure you're eating enough protein... otherwise you will lose muscle along with fat. "[29]
Another user advised, "prioritize protein and fiber, but I still eat anything I want in moderation. "[17]
"I eat pretty cleanly, but even so, again, I get the feeling the drug guides us along the way: it gives us healthier cravings and makes (some of) us no longer want food that just isn't that good. "[25]
Portion Control and Mindful Eating: Listen to your body's fullness cues and eat smaller portions. [2, 28]
"Eat your portions at a slower speed than you used to eat. "[3]
"Take a bite, chew till mushy (because this makes you take time for your body to catch up to your brain), put your fork or spoon down in between bites. "[3]
"STOP eating when full. Yeah there are two bites left of breakfast-I’m full and I’m not eating those two bites. "[26]
Meal Planning and Prep: This can help ensure balanced meals and manage weekdays. [2, 20, 31]
"Meal prepping helped a lot—basic stuff like chicken, rice, veggies, soups. "[31]
Hydration: Drinking plenty of water is crucial. [2, 4, 20, 29]
Eating Regularly: Some find eating small, frequent meals helpful, even if not very hungry, to avoid extreme hunger later or manage side effects. [2, 20, 21, 32]
"do your best to avoid going more than 3-4 hours without eating something, even if it's small. "[32]
Managing Side Effects with Diet:
For nausea: "try smaller, more frequent meals and avoid high-fat or spicy foods. "[2, 4]
For constipation: Increase fiber and water intake. Some use prunes or fiber supplements. [26, 30]
Foods to Limit or Avoid: High-sugar, high-fat, fried, and processed foods are often recommended to be limited as they can worsen side effects or counteract medication benefits. [2, 4, 13, 20, 24]
"stay away from high carb/sugar, high fat/deep fried, and careful with the alcohol... All of these can really piss off your pancreas while on a GLP-1 medication. "[8]
Professional Guidance: Consulting with a dietitian is highly recommended, especially for those with a history of eating disorders or struggling with meal planning. [4, 18, 20, 27, 33, 34]
"You should seriously consider having a consultation with a registered dietitian that specializes in people who have a history of eating disorders. "[33]
Listen to Your Body: Pay attention to how different foods make you feel and adjust accordingly. [30]
"The meds over time will change what you want to eat and what you crave. "[37]
Low Carb Diet: Some users, particularly those with PCOS, continue or find success with a low-carb diet, though experiences vary. [7, 16, 17]
One user with PCOS stated, "I cannot rely on the meds after all. I probably could follow a low-moderate carb, but choosing not to, so I don’t accidentally go off track again. A low carb lifestyle is in my cards forever, unfortunately. The meds simply just help with curbing appetite and keeping inflammation down. "[16]
However, another said, "I don’t restrict carbs and I have been successful. "[16]
Tracking Intake: Using a food scale and calorie tracking app can help some users break plateaus or understand their eating patterns. [5]
Food manufacturers are also starting to adapt by labeling products as "GLP-1 Friendly," focusing on high protein and fiber content.
Experiences with Adjusting to New Eating Habits:
- Reduced Appetite and Cravings: A common experience is a significant reduction in appetite and cravings.
Remedies and Preventions Recommended:
- Prioritize Nutrient-Dense Foods: Focus on protein, fiber, vegetables, fruits, and whole grains.
Food manufacturers are also starting to adapt by labeling products as "GLP-1 Friendly," focusing on high protein and fiber content.