Lumiere PDX

Taking a GLP-1 medication is about more than just weight loss. GLP -1 medications can also help with other problems as well

Let us know if we can answer any questions you may have.

What nutritional guidelines should I follow while on a GLP?

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Prioritize Protein (non-negotiable)

GLP-1s suppress appetite → people under-eat → muscle loss risk if protein is low.

Targets
• ~20–30 g protein per meal
• Roughly 1.0–1.2 g/kg/day (higher if strength training)

Best tolerated options
• Greek yogurt, cottage cheese
• Eggs
• Fish, chicken, turkey
• Protein shakes (sip slowly)

Protein first at meals = better satiety + less nausea.

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Fiber — But Go Slow

Fiber helps with:
• Constipation (very common)
• Glycemic control
• Satiety

Best approach
• Start low → build gradually
• Aim for 25–35 g/day over time

Gentler fiber sources
• Cooked vegetables (zucchini, carrots)
• Berries
• Oatmeal, chia, flax
• Psyllium (low dose)

Too much fiber too fast = bloating, nausea, reflux.

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Fat: Quality > Quantity

High-fat meals delay gastric emptying further, worsening nausea.

Limit
• Fried foods
• Heavy cream sauces
• Greasy takeout

Better fats (small portions)
• Avocado
• Olive oil
• Nuts/seeds
• Fatty fish

Think “moderate fat, not keto.”

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Carbs: Choose Smart, Eat Small

Carbs aren’t bad—but refined carbs can worsen nausea and glucose swings.

Prefer
• Whole grains
• Legumes
• Fruit
• Starchy veg (sweet potatoes)

Avoid
• Sugary drinks
• Pastries
• Large portions of white bread/pasta

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Hydration Is Critical

Delayed gastric emptying + less intake = dehydration risk.

Tips
• Sip fluids all day (not chug)
• Separate fluids from meals if reflux/fullness occurs
• Add electrolytes if dizzy, constipated, or exercising

Constipation + fatigue = often dehydration, not dose issue.

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Meal Timing & Size
• Small, frequent meals > large meals
• Eat slowly (this really matters)
• Stop at first sign of fullness

Overeating on GLP-1s almost always leads to nausea/vomiting.

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Foods Commonly Poorly Tolerated

These vary person-to-person, but common offenders:
• Fried or greasy foods
• Large fatty meals
• Alcohol (hits harder, nausea risk ↑)
• Carbonated beverages
• Very spicy foods early on

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Micronutrients to Watch

Long-term GLP-1 use may reduce intake → deficiencies.

Common ones
• Protein
• Iron
• B12
• Vitamin D
• Electrolytes (esp. if low intake)

A basic multivitamin is often reasonable.

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Bonus: Protect Lean Mass

Diet alone isn’t enough.
• Resistance training 2–3×/week
• Protein evenly spaced through the day
• Avoid crash-dieting

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Bottom line:

Protein first, eat slowly, avoid greasy foods, hydrate aggressively, and don’t undereat.
Most side effects are diet-pattern related, not dose related.

💙

When @people features @oprah opening up about her very public struggle with obesity and her experience with GLP-1 medications, it matters. Not just for reducing stigma around obesity, but for how we think about health more broadly, including cancer. Obesity is linked to cancer risk, recurrence, survival, and treatment-related side effects. That’s why GLP-1s are part of a much bigger scientific conversation, including cancer research. The science is still evolving, but moments like this help move the conversation from shame to evidence. #cancer #glp1 #obesity #weightloss #evidenceinstyle

Let us know if you want to chat.

Did you know that Tirzepatide also treats sleep apnea? It is the only drug approved by the FDA to treat obstructive sleep apnea (OSA).
It is groundbreaking. Let me know if you have any questions or would like to discuss how a GLP 1 medication can help you.

Here is the New England Journal of Medicine article.

Tirzepatide for the Treatment of Obstructive Sleep Apnea and Obesity | NEJM Obstructive sleep apnea is characterized by disordered breathing during sleep and is associated with major cardiovascular complications; excess adiposity is an etiologic risk factor. Tirzepatide ma...

For those of you who were wondering, there are many mechanisms that these medications are helpful for the body. They are not only for appetite suppression or weight loss.

Kreiner, Frederik & von Scholten, Bernt Johan & Kurtzhals, Peter & Gough, Stephen. (2023). Glucagon‐like peptide‐1 receptor agonists to expand the healthy lifespan: Current and future potentials. Aging Cell. 22. 10.1111/acel.13818.

What else would you add to this list?👇 -Most people will need medication longterm to keep the weight off. This is not used to “jump start” weight loss. -You must still be in a calorie deficit to lose weight. GLP1s are not magic. They don’t alter your metabolism. You still have to adjust your lifestyle. The medication makes the lifestyle changes more doable and sustainable. -People are judgy, but remember: your medical history and health are none of their business! 😮 #glp1 #ozempic #obesitymedicine #diabetes #pcos

At Lumiere PDX, our mission is to provide high-quality science-based weight-loss services to our patients in the states of Oregon and Washington. We strive to make our patients feel comfortable, cared for, and listened to during every visit. Our clinicians are experienced in the treatment of obesity both personally and professionally. If you or someone you know is interested in discussing our services, please check out our website or contact us.