What should you be eating while taking GLP-1 weight loss medications like tirzepatide?

Generally speaking, there are no dietary restrictions for tirzepatide users. It is important to eat nutrient-dense foods because tirzepatide slows down digestion and reduces appetite.¹ You want to fuel your body while eating less volume.

Our registered dietitians have put together this tirzepatide diet plan that will help you stay in a calorie deficit while still getting all the nutrients your body needs.

Foods to eat while taking tirzepatide

Because tirzepatide can limit the volume of food you eat², it’s crucial to eat a nutrient-rich, balanced diet that includes lean protein, fiber, healthy fats and plenty of water.

Protein

Protein is important for people taking tirzepatide because it helps reduce muscle atrophy, increase your metabolic rate, maintain strength, improve insulin sensitivity and reduce the risk of osteoporosis.³ When in a calorie deficit and losing weight, protein-rich foods also help mitigate muscle loss, support balanced blood sugar levels and stimulate natural GLP-1 production in the gut.

Dietitian recommended sources of protein while taking tirzepatide include:

• Dairy (Greek yogurt, cottage cheese, Kefir).

• Lean meats.

• Eggs.

• Fish and seafood.

• Tofu.

• Legumes.

• Beans.

• Protein shakes, bars and powders. (These are especially beneficial if you are experiencing loss of appetite.)

Healthy fats

Monounsaturated fats are important for people taking tirzepatide because they help stimulate natural GLP-1 production in the gut,⁴ help absorption of fat-soluble vitamins, support healthy cholesterol levels and are anti-inflammatory.⁵

Dietitian recommended sources of healthy, monosaturated fats while taking tirzepatide include:

• Seafood.

• Fish.

• Nuts and nut butters.

• Seeds (ground flaxseeds, chia seeds).

• Avocado and avocado oil.

• Olive oil.

Fiber

There are two types of fiber: insoluble fiber and soluble fiber. Many fruits and vegetables have both types of fiber.

Insoluble fiber can ease constipation, a common side effect of tirzepatide, by supporting the movement of food through the digestive system.

Soluble fiber can balance blood sugar and cholesterol levels,⁷ as well as help trigger the release of GLP-1 hormones and improve the biodiversity of the gut microbiota.

Dietitian recommended sources of insoluble fiber while taking tirzepatide include:

• Whole bran or germ.

• Oat bran.

• Beans, lentils, legumes.

• Nuts and seeds.

• Whole-grain products.

• Brown rice.

• Fruits (apples, pears, kiwi, green bananas).

• Vegetables (leafy greens, green beans, potatoes with skin, cauliflower).

Dietitian recommended sources of soluble fiber while taking tirzepatide include:

• Barley.

• Oats.

• Rye.

• Wheat.

• Peas.

• Lentils.

• Fruits (apples, pears, grapefruit).

Water and electrolytes

Proper hydration is essential when taking tirzepatide because it lowers the risk of constipation.⁶ Daily requirements will vary between individuals. Dietitian recommendations are to drink 64 to 100 ounces of water or noncaffeinated, nonalcoholic beverages.

In addition to drinking plenty of water, you must also have enough electrolytes to maintain hydration balance. Electrolytes perform critical functions in the body, including:⁷

• Balance the amount of water in your body.

• Balance your body's acid/base (pH) level.

• Move nutrients into your cells.

• Move waste out of your cells.

• Support your muscle and nerve function.

• Keep your heart rate and rhythm steady.

• Keep your blood pressure stable.

• Keep your bones and teeth healthy.

Dietitian-approved electrolyte products include sugar-free Liquid IV and SoWell electrolytes. The following foods and drinks are also sources of electrolytes:⁸

• Coconut water.

• Pickles.

• Bananas.

• Avocados.

• Sweet potatoes.

• Spinach.

• Beans and lentils.

• Pistachios.

• Oranges.

• Yogurt.

• Strawberries.

• Bone broth.

• Watermelon.

Foods to avoid while taking tirzepatide

Some foods and drinks can increase the side effects of tirzepatide or impede weight loss progress. For best results, dietitians recommend limiting or avoiding certain foods and drinks while taking tirzepatide.

Alcohol

Alcohol has little to no nutritional value and could have the following complications if combined with tirzepatide:⁹

• Consuming empty calories could inhibit weight loss.

• Alcohol is a diuretic which can increase the risk of dehydration and constipation.

• Alcohol can make gastrointestinal side effects, like nausea, worse.

• Alcohol may increase the risk of hypoglycemia, or low blood sugar.

Added sugars

Added sugars can cause negative effects on the body and impede weight loss in the following ways:¹⁰

• Spikes blood sugar and makes it harder to keep blood glucose levels stable.

• Adds empty calories.

• Increases inflammation in the body.

Refined carbohydrates

Similar to added sugars, refined carbohydrates should be limited while taking tirzepatide because of the following reasons:¹¹

• Raises blood sugar quickly and makes it hard to stabilize blood sugar.

• Inhibits weight loss by adding empty calories.

• Negatively affects the gut microbiome.

Fried or fatty foods

Foods high in fat are tough for the body to digest and can lead to digestive discomfort and nausea.¹²

Coffee

For some users of tirzepatide, coffee can cause unwanted side effects. Drinking coffee in moderation (around one to two cups a day) will be tolerated by most people, but there are some things to consider.¹³

• Coffee is acidic and caffeinated, which can aggravate the digestive tract, causing nausea or indigestion.

• The caffeine in coffee is a diuretic and could contribute to dehydration.

• Sugary coffee drinks can cause blood sugar spikes and add empty calories.

What should I do if I experience heartburn or acid reflux on tirzepatide?

Tirzepatide slows gastric emptying, which can lead to heartburn or acid reflux. To minimize or avoid heartburn, try some of these dietitian tips:¹⁶

• Identify and avoid foods that trigger symptoms. Common triggers include spicy foods, fatty foods, fried foods, citrus fruits, tomatoes, chocolate, caffeine, alcohol and carbonated beverages.

• Consume smaller, more frequent meals throughout the day.

• Avoid lying down for two to three hours after eating. You can also try elevating the head of the bed.

• Try taking tirzepatide following a meal to reduce the risk of digestive discomfort.

• Stay hydrated by consuming plenty of water.

• Avoid tight clothing around the waist to lessen the pressure on the stomach.

• If symptoms persist, reach out to your healthcare provider for further recommendations.

Should I take tirzepatide on an empty stomach?

Tirzepatide can be taken either on an empty stomach or following a meal, depending on the individual. Tirzepatide may cause gastrointestinal side effects, such as nausea or indigestion, so you may find that taking it following a meal can help reduce these side effects.

The key is to maintain a consistent schedule that fits your routine and adjust based on your comfort. If you have concerns or experience significant side effects, consult your health care provider.

Should I feel hungry while taking tirzepatide?

Tirzepatide delays the emptying of the stomach and will reduce hunger and increase feelings of fullness.

While tirzepatide can effectively reduce hunger, it’s still important to experience some natural hunger signals. Proper nutrient intake is essential to prevent deficiencies, maintain muscle mass and develop healthy, sustainable eating habits.

If you find that your appetite is consistently very low, it's a good idea to speak with your healthcare provider or a registered dietitian, as a dose adjustment or dietary support may be needed to ensure you are meeting your nutritional needs.

There are a few possible reasons as to why you feel hungry while taking tirzepatide:

• Hunger may still be present during the first couple weeks of treatment as your body adjusts to the medication.

• Dosage of the medication. Over time, the appetite-suppressing effects of tirzepatide may diminish as your body adjusts to the current dosage. Some individuals may require a higher dosage to maintain the same level of appetite control. It's important to consult with your healthcare provider to determine the most effective treatment plan for your needs.

• Nutrient quality and caloric intake play a key role in regulating hunger levels. A balanced, nutrient-dense diet that includes protein, healthy fats and fiber will help keep you full. On the other hand, a diet high in simple carbohydrates or refined sugars can result in increased hunger levels.

Tirzepatide sample seven-day meal plan

To optimize your weight loss and the benefits of tirzepatide, follow a balanced, nutrient-dense diet that includes protein, healthy fats and fiber.

The meal plan provided is a general example for someone taking tirzepatide. However, since nutritional needs vary greatly from person to person, it’s important to consult with a registered dietitian for personalized guidance tailored to your specific health goals and dietary preferences.

How RedBox Rx can help

RedBox Rx partners with Hy-Vee registered dietitians to provide nutrition counseling for our weight management patients.

Our dietitians are your nutrition experts while taking GLP-1s. Combining their nutrition expertise and unique knowledge of available products, Hy-Vee dietitians will provide the most individualized plan for you to succeed on your wellness journey. By scheduling this complimentary information session, you will meet a dietitian and learn about the services offered to help determine what package is the perfect fit for you to start your wellness journey. Personalized nutrition advice is not included in this initial session.

RedBox Rx provides convenient, affordable nutrition counseling, telehealth services and prescription treatments for weight loss.