Navigating GLP-1 Side Effects: How Mini-Meals Can Boost Appetite Control and Nutrition

Have you started on a GLP-1 and feel the side effects but are unsure of how to manage them? This guide can be your winning ticket to answering those questions, specifically regarding appetite reduction. The focus is on making sure you are getting the right amount of nutrients, most importantly protein. 

GLP-1s and Appetite Control: The Benefit of Mini-Meals

First, let’s define GLP-1, identify the target market, and explain how it works. GLP-1, or Glucagon-like peptide-1 receptor agonists, are medications that treat type 2 diabetes and obesity. The medication works by imitating a blood sugar and insulin-controlling hormone produced in the body, which makes you feel full. Because of this side effect, users often do not eat enough and are at risk of nutrient deficiencies. 

Let’s back up just a little and discuss how GLP-1 medications regulate blood sugar. When you eat, your blood sugar levels begin to rise, and this rise is more dramatic in people with type 2 diabetes. When your blood sugar rises, your pancreas releases insulin to help regulate and keep blood sugar levels under control. With type 2 diabetes, there is a glitch in the matrix, and you do not produce enough insulin to manage the blood sugar rise; therefore, GLP-1 medications stimulate the body to produce more insulin. 

Controlling/managing blood sugar is one aspect of GLP-1 meds. Still, these medications also slow digestion, or at least the movement of food from your stomach into your small intestine, and enhance the feeling of fullness signaled to the brain. A medical term referred to as gastroparesis will make a user feel fuller for a longer period. Because of this, implementing mini-meals may be a helpful way to get all the nutrients your body needs and promote sustained energy to get you through your day. 

Packing a Protein Punch: High Protein Mini-Meal Ideas

Ensuring you get what you need from the foods you eat is very important. You also want to avoid overeating when you already get full at a faster rate. When eating mini meals, you want to ensure you are eating a bit more frequently throughout your day instead of following the standard three meals daily. Planning to eat every three hours and not going longer than 5 hours without eating is a good timeline to adopt. Inconsistent mealtimes can also impact your blood sugars negatively, as when you wait too long to eat, your body’s natural response is to secrete glucose (stored sugar) from your liver in order to prevent drops in blood sugar.   

Where the GLP-1 medication assists with blood sugar management at mealtimes, making lifestyle adaptations goes together. Focus on high-protein foods, as eating large amounts of carbohydrates will negatively impact blood sugars. Choosing high-protein foods will help fuel your body, provide sustained energy, and prevent overeating later in the day.  See the graphic below for ideas on high-protein mini meals.

Beyond the Recipe: Maximizing Protein for GLP-1 Effectiveness

Another aspect of this is understanding how much protein you should eat in a day. In general terms, you want to aim for 10-30 grams per meal, depending on your hunger level and how close your last meal was. Protein takes longer to digest, keeping you satiated or fuller for longer. This is important for stabilizing blood sugars. Protein is also a key player in maintaining muscle mass, ensuring that those who take GLP-1 medications do not experience atrophy or muscle loss due to nutrient deficiencies. If you want a more personalized understanding of how much protein you should be taking, you can consult your doctor or a registered dietitian, who can help you narrow that down.  

One final note regarding supplements: Make sure you consult your doctor before starting any dietary supplements, including protein powders, super greens, vitamin mixes, etc. Some of these products may contain ingredients that interact negatively with your medication. 

Please comment below if you are on GLP-1 medications and have some helpful tips or tricks for those new to it. We are a community of individuals with various needs, and it is always most helpful to hear from someone who is going through something similar and can offer a helpful hand. 

1. _{Mayo Foundation for Medical Education and Research. (2022, June 29). Do any diabetes drugs help you lose weight?. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/expert-answers/byetta/faq-20057955} 
2. _{Wadden, T. A., Chao, A. M., Moore, M., Tronieri, J. S., Gilden, A., Amaro, A., Leonard, S., & Jakicic, J. M. (2023). The Role of Lifestyle Modification with Second-Generation Anti-obesity Medications: Comparisons, Questions, and Clinical Opportunities. Current obesity reports, 12(4), 453–473. https://doi.org/10.1007/s13679-023-00534-z}