GLP-1 Diet Guide: Best and Worst Foods for Weight Loss

Best food to eat when taking GLP-1 medications

1. High-fiber foods

Fiber slows digestion, helping control blood sugar levels and keeping you full longer. It also supports gut health by feeding good bacteria and preventing constipation, which is common with GLP-1 medications. By adding bulk and softness to stool, fiber makes digestion smoother and more comfortable. 

Below are some examples of high-fiber food that are easily found in the Philippines:

Whole grains

Choose whole grains that digest slowly and prevent blood sugar spikes:

• Oats – A great source of soluble fiber for gut health.
• Brown Rice & Red Rice – Lower glycemic index than white rice, providing steady energy.
• Adlai – A nutrient-dense, low-glycemic rice alternative native to the Philippines.
• Quinoa – High in protein and fiber, great for balanced meals.

Legumes

Legumes provide fiber and plant-based protein, making them great for stabilizing blood sugar:

• Monggo (Mung Beans) – High in protein and iron, easy to digest.
• Kadios (Pigeon Peas) – A fiber-rich legume common in Filipino dishes.
• Garbanzos (Chickpeas) – Helps regulate appetite and prevent sugar crashes.
• Tausi (Fermented Black Beans) – A probiotic-rich legume that supports gut health.

Fruits

Choose low-glycemic, fiber-rich fruits that provide essential nutrients without causing sugar spikes:

• Saging na Saba (Cardava Bananas) – Rich in fiber and resistant starch, which supports digestion.
• Papaya – Aids digestion and reduces bloating.
• Mangosteen – Packed with antioxidants and anti-inflammatory compounds.
• Guyabano (Soursop) – Contains natural fiber and may help regulate blood sugar.
• Dalandan (Native Orange) – A good source of vitamin C without excessive sugar content.

Vegetables

Leafy greens and fibrous vegetables are ideal for maintaining blood sugar balance and gut health:

• Malunggay (Moringa) – High in vitamins, minerals, and antioxidants.
• Talbos ng Kamote (Sweet Potato Tops) – Rich in fiber, iron, and calcium.
• Ampalaya (Bitter Melon) – Naturally helps regulate blood sugar.
• Alugbati (Vine Spinach) – A nutrient-dense vegetable with anti-inflammatory properties.
• Upo (Bottle Gourd) – Low in calories and helps with hydration.

2. Healthy fats

Healthy fats are essential for a balanced GLP-1-friendly diet as they provide long-lasting energy and help keep you full for longer. Unlike quick-digesting carbohydrates, fats take more time to break down, which helps sustain satiety and prevent hunger spikes. 

They also play a key role in improving cholesterol levels by increasing heart-protective HDL (good) cholesterol while reducing LDL (bad) cholesterol and triglycerides. This supports overall heart health, which is especially important for those managing diabetes or weight loss with GLP-1 medications. 

Monounsaturated Fats

• Abokado (Avocado) – High in healthy fats and fiber, helps control appetite.
• Niyog (Coconut) – Contains MCTs (medium-chain triglycerides) that support metabolism.
• Mani (Peanuts) – A budget-friendly source of healthy fats and protein.
• Kasoy (Cashews) – Provides magnesium and heart-friendly fats.
• Pili Nuts – A Philippine superfood with high monounsaturated fat content.
• Linga (Sesame Seeds) – Great for reducing inflammation and improving digestion.

Omega-3 Sources

Omega-3 fatty acids help reduce inflammation, improve heart health, and support brain function:

• Tamban (Sardines) – A cheap, omega-3-rich fish widely available in the Philippines.
• Galunggong (Mackerel Scad) – High in omega-3 and a sustainable local choice.
• Tulingan (Skipjack Tuna) – Good protein source with heart-friendly fats.
• Bangus (Milkfish) – Rich in omega-3, widely consumed in the Philippines.
• Dilis (Anchovies) – Small but packed with omega-3 and calcium.
• Basil Seeds (Balbas-Balbas) – A local alternative to chia seeds, good for digestion and hydration.

3. Lean proteins

Protein is a key nutrient in a GLP-1-friendly diet, helping to maintain muscle mass, regulate appetite, and support a stable metabolism. Since GLP-1 medications can reduce appetite, getting enough protein is important to prevent muscle loss, especially when losing weight. 

Protein also keeps you full longer by slowing digestion and reducing hunger hormones, making it easier to control cravings. Additionally, it plays a vital role in metabolic stability by supporting muscle function and energy production.

• Chicken (Native Free-Range) – Lean, high-protein, and less processed.
• Turkey – A good alternative for lean protein, though less common in the Philippines.
• Fish (Bangus, Tilapia, Galunggong) – High in protein with beneficial fats.
• Lean Pork (Tenderloin, Loin Cuts) – Avoid fatty cuts; opt for lean portions.
• Eggs – A great protein source with essential amino acids.

Here are some plant-based proteins for GLP-1 users:

• Tokwa (Tofu) – A versatile, high-protein, and fiber-rich alternative.
• Edamame (Young Soybeans) – High in plant-based protein and essential nutrients.
• Low-Fat Dairy (Greek Yogurt, Gatas ng Kalabaw) – Provides probiotics and protein.

4. Nutrient-dense doods

Whole, unprocessed foods are essential in a GLP-1-friendly diet as they provide vital nutrients that support overall health and metabolism. These foods are packed with vitamins and minerals that help prevent deficiencies, which can be a risk when appetite decreases on GLP-1 medications. 

Best Nutrient-Dense Foods for GLP-1 Users

• Malunggay (Moringa) Powder – A nutrient powerhouse that can be added to meals.
• Seaweed (Lato, Guso) – High in iodine, minerals, and antioxidants.
• Kamote (Sweet Potatoes) – A fiber-rich carb alternative that supports digestion.
• Labanos (Radish) – Low in calories but packed with fiber and antioxidants.
• Pechay (Bok Choy) – A vitamin-rich green that pairs well with lean proteins.
• Calamansi – A potent source of vitamin C that boosts immunity.

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Foods to Avoid When Taking GLP-1 Medications

Certain foods can interfere with GLP-1 medications, leading to blood sugar spikes, increased cravings, and slower weight loss progress. Avoiding or limiting these foods will help you get the most out of your treatment while maintaining stable energy levels and better overall health.

1. Sugary Foods and Beverages

Too much sugar causes blood sugar spikes and crashes, leading to hunger and cravings. It can also increase the risk of insulin resistance and weight gain. Cutting back on sugary drinks, sweets, and processed foods helps keep blood sugar stable and supports overall health.

Foods and Drinks to Avoid:

• Soft drinks and sweetened juices – Coke, Royal, Mountain Dew, Zest-O, and powdered juices contain high amounts of sugar.
• Milk tea and sugary coffee drinks – Many milk tea brands and frappuccinos are loaded with hidden sugars.
• Candies and chocolates – Pastillas, yema, polvoron, and chocnut contain excessive sugar with little nutritional value.
• Desserts and pastries – Leche flan, halo-halo, buko pandan, cakes, and doughnuts can trigger sugar cravings and energy crashes.
• Sweetened condensed milk and flavored yogurt – These contain added sugar that reduces the health benefits of dairy.

Healthier Alternatives:

• Drink unsweetened beverages like black coffee, brewed tea, or lemon water.
• Use natural sweeteners like stevia or coconut sugar in moderation.
• Choose fresh fruits like saging na saba, mangosteen, or dalandan instead of processed sweets.

2. Refined Carbohydrates

Refined carbs digest quickly, causing blood sugar spikes and crashes that lead to hunger soon after eating. Lacking fiber and nutrients, they provide little lasting energy. Limiting foods like white bread, pastries, and sugary cereals helps maintain stable blood sugar and better appetite control.

Foods to Avoid:

• White bread and pandesal – Made from refined flour, these lack fiber and can increase hunger.
• Instant noodles and pasta – Instant noodles like Lucky Me and Pancit Canton digest quickly and may cause blood sugar fluctuations.
• White rice – Regular white rice has a high glycemic index, leading to quick energy crashes.
• Processed cereals and crackers – Most breakfast cereals and biscuits contain added sugar and refined flour.

Healthier Alternatives:

• Replace white rice with brown rice, red rice, or adlai for longer-lasting energy.
• Choose whole grain bread or whole wheat pandesal instead of white bread.
• Swap instant noodles for whole wheat pasta, soba noodles, or misua in home-cooked dishes.

3. High-Fat and Fried Foods

Unhealthy fats, like trans fats and excess saturated fats, can cause inflammation, slow digestion, and make weight loss harder. Fried and processed foods are high in calories but low in nutrients, leading to poor heart health and metabolism. Limiting these foods helps support overall well-being.

Foods to Avoid:

• Deep-fried foods – Fried chicken, crispy pata, chicharon, and lumpiang Shanghai are high in unhealthy fats.
• Fast food and processed meats – Burgers, hotdogs, tocino, and longganisa contain preservatives and trans fats.
• High-fat dairy products – Full-fat cheese, butter, and heavy cream can be high in saturated fats.
• Packaged snacks and chips – Junk food like Piattos, Chippy, and Nova contains unhealthy oils.

Healthier Alternatives:

• Choose grilled, baked, or steamed proteins instead of deep-fried foods.
• Opt for lean meats like chicken breast, fish, or tofu instead of processed meats.
• Use healthy fats like olive oil, coconut oil, or avocado instead of margarine and butter.

4. Alcohol

Alcohol can cause blood sugar fluctuations, increase dehydration, and worsen side effects like nausea and digestive issues from GLP-1 medications. It also adds empty calories and can lead to poor food choices, making it harder to stay on track with a healthy diet. Limiting alcohol helps support overall well-being.

Drinks to Avoid:

• Beer and sweet cocktails – These contain high amounts of sugar and carbs.
• Sugary liquors and flavored spirits – Mixed drinks like margaritas, piña coladas, and flavored vodka have added sugars.
• Excessive alcohol consumption – Too much alcohol can reduce the effectiveness of GLP-1 medications.

Healthier Alternatives:

• If drinking alcohol, choose dry wines or spirits like gin and whiskey with no added sugar.
• Drink in moderation and always stay hydrated.

Avoid drinking on an empty stomach to prevent blood sugar crashes.

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Frequently Asked Questions 

What vitamins cannot be taken with Ozempic?

There are no specific vitamins that are strictly prohibited while taking Ozempic, but some supplements may interfere with blood sugar control or digestion.

• Vitamin B12: Some studies suggest GLP-1 medications may reduce B12 levels over time, so supplementation may be beneficial.
• Iron Supplements: If taken on an empty stomach, iron may cause nausea, a side effect already common with Ozempic. Taking it with food can help.
• Fat-Soluble Vitamins (A, D, E, K): If you experience digestive issues or fat malabsorption while on Ozempic, your body may struggle to absorb these vitamins properly.

Always check with your doctor before adding new supplements to your routine.

Should I drink a lot of water on Ozempic?

Yes. Hydration is crucial while taking Ozempic because the medication can reduce thirst signals, leading to unintentional dehydration.

• Drink at least 8–10 glasses of water per day to prevent headaches, fatigue, and constipation.
• Choose zero-calorie drinks like herbal tea, seltzers, or lemon water instead of sugary beverages.
• Watch out for signs of dehydration, such as dizziness, dry mouth, and dark urine.

What foods are high in GLP-1?

Certain foods naturally boost GLP-1 production, helping improve appetite regulation and blood sugar control.

• High-Fiber Foods: Oats, brown rice, quinoa, adlai, and monggo (mung beans) support gut health and slow digestion.
• Healthy Fats: Avocado, coconut, nuts, and fatty fish like sardines and bangus (milkfish) help regulate hormones.
• Protein-Rich Foods: Chicken, tofu, and eggs provide amino acids that stimulate GLP-1 release.
• Fermented Foods: Kimchi, yogurt, and atchara (pickled papaya) promote gut health, which may influence GLP-1 production.

Eating a balanced, nutrient-dense diet helps your body maximize the benefits of GLP-1 medications.

*The information provided on this platform is intended for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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