The Saxenda Diet: What To Eat On GLP-1s

Starting weight loss medication is not as simple as just eating less. The type of food you choose to eat is key to getting the best results and maintaining your weight loss – and health – long term. If you’ve just started Saxenda, or are interested in how weight loss medication might impact your diet and lifestyle, read on. 

What is Saxenda? 

Saxenda is a weight loss treatment that belongs to a category of drugs called glucagon-like peptide-1 (GLP-1) receptor agonists. Like other GLP-1 treatments, Saxenda’s active ingredient (called liraglutide) mimics the body’s natural GLP-1 hormone, which is released when we eat. It signals to our brain and body that we’re full, by controlling blood sugar, insulin levels, and appetite. [1] This is what makes this medication a helpful way to support lasting weight loss. While Saxenda is one brand name of liraglutide, it is also available as a compounded* or generic medication. You can read more about Compounded* Liraglutide with B12 here.

In clinical trials, people taking liraglutide lost an average of 8% of their body weight over 56 weeks. [1] This weight loss was in conjunction with a healthy, calorie-controlled diet and regular physical exercise. 

Which foods are best to eat on GLP-1s? 

When you begin your weight loss treatment, or increase your dose, you might experience some common side effects such as nausea, vomiting or diarrhea. This, along with a reduced appetite, will have an impact on your food intake, and the types of foods you choose to eat. It’s important to eat a variety of healthy foods to make sure you continue to get all the nutrients you need throughout your weight loss journey. 

Lean Proteins

Eating protein is key to help maintain your body’s muscle mass as you lose weight. It also keeps you feeling full. Protein should account for 10% to 35% of your calories. Try to include a portion of protein that’s low in fat like chicken breast, fish, turkey, tofu or eggs with every main meal. The recommended dietary allowance for an average sedentary adult is 0.8 grams per kilogram of body weight. So if you weigh 165 pounds, or 75 kilograms, you should eat 60 grams of protein every day. [2]

High Fiber Complex Carbohydrates 

When your appetite is reduced, your body naturally takes in less calories. But it is still important to eat enough carbohydrates. Carbohydrates give our bodies energy and help you avoid feeling tired. The best carbs to choose are ‘complex carbs’. These are less processed, high in fiber, and better for your health.

Foods like sweet potato, wholegrain bread, barley, quinoa, and brown rice give you energy slowly. This helps keep your blood sugar steady and stops big spikes or crashes. Complex carbs also give you fiber, vitamins, minerals, and other nutrients your body needs. [3]

The high fiber content of these carbohydrates is particularly helpful when taking weight loss medication, because they help reduce feelings of hunger and prolong satiety. [4] The Mayo Clinic recommends eating 25 grams of fiber a day for women and 38 grams for men under 50. Women over 50 should aim for 21 grams every day, and men should aim for 30 grams. [5]

Healthy Fats

Just because you’re on a weight loss journey, doesn’t mean you should avoid fats completely. Instead, choose healthy fats from foods like avocado and olive oil. Not only can they help make low calorie meals taste better and more filling, but they also play a role in helping your body absorb vitamins and minerals more effectively. Foods that are rich in healthy fats include avocados, oily fish like sardines or mackerel, olive oil, nuts and seeds, cheese and full fat yogurt. [6]

Fresh Vegetables

The U.S. The Department of Agriculture (USDA) recommends that adults consume 2-3 cup-equivalents of vegetables per day as part of a healthy eating pattern. They should take up roughly half of your plate. [7] They are naturally very low in calories and fat, are filling and a great source of essential vitamins, minerals, antioxidants, anti-inflammatory agents and dietary fiber. [8]

Foods To Avoid While Taking Saxenda

Whether you’re taking Saxenda for weight loss, or just want to eat healthier, there are some foods which our experts recommend limiting. They include:

1. Processed foods like fast food, deli meats and packaged snacks.
2. Refined carbs like white bread, rice and pasta.
3. High sugar foods and drinks including sodas
4. Unhealthy fats like saturated and trans fats.

If you’re already a Levity customer and want support with your diet, remember that access to health coaching is included in your monthly cost. Or if you’re new here, start your free consultation today to see what treatment is best for you. 

*Compounded drugs are permitted to be prescribed under federal law but are not FDA-approved and do not undergo FDA review for safety, effectiveness, or quality.

References‌

1.Saxenda: Uses, Dosage & Side Effects [Internet]. Drugs.com. Available from: https://www.drugs.com/saxenda.html 

2. 1.Wempen K. Are You Getting Too Much Protein? [Internet]. www.mayoclinichealthsystem.org. 2022. Available from: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein  

3. Akbar A, Shreenath AP. High Fiber Diet [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2021. Available from: https://www.ncbi.nlm.nih.gov/books/NBK559033/ 

4. Akhlaghi M. The role of dietary fibers in regulating appetite, an overview of mechanisms and weight consequences. Critical Reviews in Food Science and Nutrition. 2022 Oct 4;64(10):1–12.  

‌5. Mayo Clinic . Dietary fiber: Essential for a healthy diet [Internet]. Mayo Clinic. Mayo Clinic; 2024. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

‌6. Meijaard E, Abrams JF, Slavin JL, Sheil D. Dietary Fats, Human Nutrition and the Environment: Balance and Sustainability. Frontiers in Nutrition. 2022 Apr 25;9(1):878644. 

7..U.S. Department of Agriculture. MyPlate [Internet]. www.choosemyplate.gov. 2022. Available from: https://www.myplate.gov 

8. Slavin JL, Lloyd B. Health Benefits of Fruits and Vegetables. Advances in Nutrition [Internet]. 2012 Jul 6;3(4):506–16. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/