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Starting a GLP-1 medication often comes with a learning curve and for many people, food becomes the most confusing part. Appetite changes quickly, cravings quiet down and suddenly the old rules of dieting don\u2019t apply. The question shifts from how much should I eat?<\/em> to what should I actually be eating?<\/em><\/p>\n On the latest episode of The Beauty Authority, <\/em>holistic nutritionist and NewBeauty Brain Trust member Jennifer Hanway breaks down what eating on GLP-1s should really look like, with a focus on energy, muscle preservation and long-term health\u2014not perfection. \u201cWhen someone first starts a GLP-1, it\u2019s a transition time,\u201d Hanway explains. \u201cIt\u2019s okay not to be perfect from the get-go. You have to give your body, your habits and your mindset time to adjust.\u201d<\/p>\n One of the biggest mindset shifts Hanway emphasizes is moving away from volume eating. \u201cBefore GLP-1s, people were trying to eat large portions of low-calorie foods just to feel full,\u201d she says. \u201cThings like piles of vegetables, popcorn, fibrous foods, anything that took up space without a lot of calories.\u201d<\/p>\n With appetite naturally lower on GLP-1s, that approach stops working. Instead, Hanway encourages what she calls \u201cbang-for-your-buck nutrition.\u201d \u201cEvery bite has to have a job,\u201d she says. \u201cWhat we\u2019re really prioritizing is protein and micronutrients, your vitamins, minerals and antioxidants, because you simply don\u2019t have room for filler anymore.\u201d<\/p>\n Protein plays a central role in GLP-1 nutrition, not because it\u2019s trendy, but because it helps protect lean muscle mass. \u201cLean muscle is the engine of your metabolism,\u201d Hanway explains. \u201cIf you don\u2019t have a strategy while on a GLP-1, a good portion of the weight you lose can come from muscle instead of body fat.\u201d<\/p>\n That\u2019s why protein intake needs to be intentional. \u201cIdeally, we\u2019d aim for about one gram of protein per pound of ideal body weight,\u201d she says. \u201cBut where I like people to start is thinking about 30 grams at each meal, breakfast, lunch and dinner.\u201d<\/p>\n She\u2019s quick to add that exact numbers matter less than consistency. \u201cMost people are under-eating protein,\u201d Hanway notes. \u201cI don\u2019t love telling people to hit a perfect number. I\u2019d rather say: eat as much protein as you comfortably can. Protein is very self-regulating; it\u2019s one of the most satiating nutrients we have.\u201d<\/p>\n How you get that protein matters, especially when appetite is limited. \u201cWhen we think about traditional weight loss, people often turn to foods like quinoa, beans or lentils because they\u2019re filling,\u201d Hanway says. \u201cBut with GLP-1s, we need to flip that thinking.\u201d<\/p>\n She recommends prioritizing complete, bioavailable proteins. \u201cAnimal-based proteins have a complete amino acid profile, which helps keep you fuller for longer and better supports lean muscle mass,\u201d she explains. \u201cYou\u2019re going to get far more usable protein from a chicken breast than from a bowl of quinoa.\u201d<\/p>\n Protein powders can also play a role, but quality is key. \u201cThere are great protein powders and there are not-so-great ones,\u201d Hanway says. \u201cA grass-fed whey or beef protein powder can be a helpful tool. What I\u2019d rather people skip are ultra-processed \u2018protein foods\u2019 that are more marketing than nutrition.\u201d<\/p>\n Nausea, constipation and fatigue are common early on, and food choices can make a meaningful difference. \u201cGLP-1s slow gastric emptying, which is why nausea shows up,\u201d Hanway explains. \u201cOne of the biggest triggers is high-fat meals, especially early on.\u201d<\/p>\n Her advice: keep meals simple. \u201cYou don\u2019t have to eliminate fat, but keep it minimal, a little olive oil, a little avocado, rather than rich, heavy meals.\u201d<\/p>\n Constipation requires a gentler approach. \u201cWhat I don\u2019t recommend is adding a ton of fiber right away,\u201d she says. \u201cIf you think of your digestion like a blocked sink, adding more in just makes it worse. Hydration comes first.\u201d<\/p>\n Fatigue, she adds, is often a sign of undereating or doing too much too soon. \u201cWe absolutely want people strength training on GLP-1s,\u201d Hanway says. \u201cBut when you pair very low calories with intense exercise, that\u2019s when fatigue sets in.\u201d<\/p>\n On days when eating feels especially difficult, Hanway suggests starting with hydration. \u201cElectrolytes can be really helpful,\u201d she says. \u201cGLP-1s can blunt thirst as well as hunger, so sometimes you need reminders to drink.\u201d<\/p>\n She also encourages a regular eating rhythm, even if portions are smaller. \u201cBreakfast is often when nausea is lowest,\u201d she notes. \u201cThat can be a great time to prioritize protein and then let meals get lighter as the day goes on.\u201d<\/p>\n Preparation helps too. \u201cPlanning meals ahead of time takes decision-making off your plate,\u201d Hanway says. \u201cWhen appetite is low, convenience really matters.\u201d<\/p>\n For those tapering down or transitioning into maintenance, patience is essential. \u201cAs you lower your dose or come off the medication, food noise will come back,\u201d Hanway says. \u201cThat\u2019s normal.\u201d<\/p>\n She encourages focusing on what you can control. \u201cWe can\u2019t switch off food noise, but we can support blood sugar balance with protein, fiber and muscle mass,\u201d she explains. \u201cAnd just as importantly, you need support. Let your partner know. Build habits that don\u2019t revolve around food. Give yourself grace during the adjustment.\u201d<\/p>\n Her final reminder is one she repeats often: \u201cThis is an adjustment, not a failure.\u201d<\/p>\n<\/p><\/div>\nWhy Eating on GLP-1s Requires a Reset<\/strong><\/h2>\n
Protein Isn\u2019t Optional<\/strong><\/h2>\n
Choosing the Right Protein Sources<\/strong><\/h2>\n
Foods That Help Mitigate Side Effects<\/strong><\/h2>\n
Eating When Appetite Is Low<\/strong><\/h2>\n
Nutrition During Maintenance<\/strong><\/h2>\n