Dieting gets a bad rap. Although some restaurant meals can deliver enough calories for the day in one sitting (5), there is a silver lining. Not all foods are designed this way, which means eating doesn’t automatically mean hitting your goals. From quick spots to sit-down favorites, there are plenty of good-for-you options that can work well with your eating plan, even if you’re taking GLP-1 pills.
That said, prescribing can be a little different from weight loss pills. By having a small appetite and feeling full quickly, choosing what (and how much) to give can take a little (1) into account. The good news? It’s totally doable.
Join us as we break down how to navigate restaurant menus while on GLP-1, along with helpful tips and smart swaps to help you order confidently, eat your meals, and stay on track with your health goals no matter where you eat.
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Why is eating different from GLP-1?
Do you feel full after a little bit of GLP-1? You are not alone, that is exactly how these drugs work (1). But when restaurant portions are larger than life and menus are based entirely on calorie intake, eating can suddenly feel overwhelming before you place your order (2).
Still, those facts don’t have to ruin your night out with your friends or keep you out of the hotel altogether. The key is to be mindful while keeping your goals front and center. Providing protein, fiber, and healthy fats can help you feel full without overdoing it and make the most of the small appetite that comes with GLP-1 (1,3).
Restaurants are starting to catch up to people’s needs, with many menus now offering light and healthy options that are well suited to GLP-1 needs. To be honest, it has never been easier to enjoy eating while on the road.
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GLP-1 friendly tips to keep in mind before ordering
No matter where you’re dining, these tips can help take the stress out of navigating the menu. Keep them in mind before you order to fit your goals without giving up the pleasure of eating.
- Plan before you go: If you’re at a loss as to where to eat, look for places that are popular for lighter options or set-up. Build your own bowls and mix and match menus make it easy to manage food and portions while focusing on foods that are high in nutrients that support the GLP-1 process (3). Pro tip: scan the menu ahead of time and choose two good options, then decide once you’re there which one fits the bill.
- Prioritize Protein and Fiber: Checking the menu ahead of time can help you stick to options rich in protein and fiber; Two foods can be difficult to achieve maximum GLP-1 (3,4). Protein-rich foods like chicken, turkey, pork, or lean meat are great options, and plant-based options like tofu or beans can also deliver protein while boosting fiber to help with satiety and health maintenance (3).
- Think briefly about the beginning or part: If portion sizes are still large, consider ordering a meal or two portions instead of a large entree. A side salad with a grilled protein, or a few sides on the go, can be satisfying without going beyond your comfort zone.
- Request a Simple Change: Don’t be afraid to use your voice and request a sub, after all, you are the customer! Switch to steamed instead of fried vegetables as a side, and ask for sauces and dressings on the side to control how much you spend.
- Avoid common triggers: Heavy, fried foods, or rich, creamy and sugary foods, can cause indigestion, reflux, and nausea in patients with GLP-1s (3,4). Avoid these options, such as baked meats, and look for better-for-you cooking methods such as roasting or broiling the meat instead.
- Keep the parts in check: Consider sharing an entree with a friend, or ask the waiter to count half before they bring it to the table. This allows you to enjoy it the next day, prevents overeating and allows you to stay full.
- Eat well: Enjoy your food slowly. Re-evaluate hunger and satiety, and start with foods high in protein and fiber to keep the diet balanced. If there is a “tasty meal” on the table, eat a few at the end instead of leading up to it.
- Follow to stay in tune: Even when you’re eating, logging your food in MyFitnessPal can help you see how your choices are meeting your nutritional needs and give you confidence in your progress.
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Whether you’re delivering from a drive-thru or joining friends for a sit-down meal, keep these tips in mind when placing your order.
A quick and casual place
Traditional fast food and fast food restaurants may not be the first place you think of when planning a GLP-1 friendly diet but they can offer many options that can work. Many national chains post their menus and food information online (6), making it easy to plan before you go inside.
Your own thoughts are especially helpful, since they allow you to plan your meals based on what you want. As MyFitnessPal dietitian Katherine Basbaum explains, “Fast Foods offer flexibility that helps people prioritize their personal health goals. From options like nutritious proteins like grilled chicken or tofu to fiber-rich vegetables like roasted peppers or cauliflower rice, there really is something for everyone, even when you’re taking GLP-1 pills.”
When ordering, keep protein and fiber front and center. Try to cut down on fried foods and foods with added sugar, and stick to water or soft drinks so you don’t take in extra calories.
GLP-1 Fast Food Options:
- Burrito Bowl: Greens, Cauliflower Rice, Black Beans, Grilled Chicken, Salsa, Avocado
- Fried Chicken Sandwich: Whole grain bun, grilled chicken breast, tomato, onion, lettuce, avocado
- Whole Lettuce: Lettuce, grilled beef burger, tomato, onion
The restaurant is very comfortable
It’s easy to think that expensive restaurants automatically mean more expensive and heavier food, but don’t let that scare you. Many high-end spots really shine when it comes to creating, featuring seasonal vegetables that go on and on in the middle of the plate. Look for those options and pair them with plant or animal protein to help meet your nutritional needs while still enjoying the variety the menu offers.
One thing to remember: cocktails and desserts. Unless you’ve prepared them ahead of time, it’s best to skip or split so you can choose the most nutritious foods for each meal. That way, you will get the best of both worlds: a great dining experience and options that support your goals.
Family Style Restaurant
Dining at a family-style Italian restaurant? Pull up a chair, this is one of the easiest places to make GLP-1 friendly choices. Family-style eating gives you control and flexibility in the portion sizes, so you can choose what’s best for you and pass it on to others. A lean protein like fried chicken pairs well with salads or veggie sides. When ordering, ask for dressings or sauces on the side to keep control of how much ends up on your plate.
Do you think that friends or family may notice that you are eating a different diet than you used to? That’s fine and normal. Before you jump in, remind yourself that these choices are for you. Managing your symptoms and supporting your goals are more important than anyone else’s expectations.
If you want to say something, make it light and positive. Try, “Have you tried Mediterranean vegetables? They’re so good; what do you think they taste like?” Who knows? You might turn a few people at the table into veggie fans along the way.
Under the ground
Eating while taking GLP-1 medication may be different than usual, but different doesn’t mean it’s difficult or unpleasant. With a little planning, planning, and confidence in your choices, restaurants can still be a place to bond, celebrate, and enjoy good food. Giving priority to protein, fiber, and components that work for your body allows you to feel satisfied without discomfort, while smart swaps and customization make your goals reachable.
Most importantly, remember that this journey is yours. You don’t have to eat like everyone else at the table to enjoy the experience. By focusing on your hunger pangs, being mindful and using tools like MyFitnessPal to keep track of your intake, you can navigate any eating situation feeling energized, nourished and present.
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The post How to Manage Diet and GLP-1 Pills appeared first on MyFitnessPal Blog.
