Health, diet, fitness, life

GLP-1 medications are changing how we approach obesity and type 2 diabetes. Drugs like Ozempic, Wegovy, Saxenda, and Mounjaro are now widely prescribed across North America, not only for improving blood sugar but also for helping people lose a significant amount of weight.

But how exactly do they work? And what should you know if you’re considering a GLP-1 prescription or are already taking one?

This guide breaks it down in a clear, science-based, and practical way so you can understand how GLP-1 medications support your health, what to expect, and how to get the best results by accompanying a well-thought-out and healthy meal plan.

What Is GLP-1?

GLP-1 stands for Glucagon-Like Peptide-1, a natural hormone made in the gut when you eat. Its primary role is to:

• Stimulate insulin secretion
• Regulate appetite
• Slow gastric emptying
• Suppress the release of glucagon

In simple terms, it helps your body control blood sugar and reduces hunger signals to the brain. But in people with insulin resistance or obesity, these processes can become impaired. That’s where GLP-1 receptor agonists the medicationscome in.

How GLP-1 Medications Work

GLP-1 medications are synthetic versions of this natural hormone. They mimic its effects in the body, helping you better manage your metabolism and appetite.

Here’s how they work:

1. They Increase Insulin (But Only When You Need It)

GLP-1 prompts the pancreas to release insulin after meals only when blood sugar levels are high. This means it helps regulate glucose without causing dangerously low blood sugar levels (a common concern with older diabetes medications).

2. They Decrease Glucagon

Glucagon is a hormone that tells your liver to release stored sugar. GLP-1 medications suppress glucagon after eating, preventing blood sugar spikes.

3. They Slow Digestion (Gastric Emptying)

One of the most noticeable effects of GLP-1 drugs is how they slow down how quickly food moves through your stomach. This makes you feel full longer and reduces overall calorie intake without intentional restriction.

4. They Reduce Hunger and Cravings

GLP-1 also works specifically in the hypothalamus to reduce appetite. You feel satisfied with smaller meals and experience fewer cravings throughout the day.

What About Tirzepatide?

Tirzepatide, found in Mounjaro, is a next-generation medication that goes beyond GLP-1. It activates both GLP-1 and GIP receptors.

• GIP (Glucose-dependent Insulinotropic Polypeptide) is another gut hormone that improves insulin sensitivity and may enhance fat metabolism.

This dual-action approach has led to even greater weight loss in clinical trials compared to GLP-1 medications alone. Many people using Mounjaro report faster results and better appetite control.

Are GLP-1 Medications Right for You?

These medications are typically prescribed for people who:

• Live with obesity (BMI of 30 or higher)
• Have type 2 diabetes
  
• Are overweight with another weight-related condition (e.g., high blood pressure, sleep apnea)

They are not intended for casual or cosmetic weight loss, nor are they a replacement for diet and exercise. Instead, they are a clinical tool to support lifestyle changes and improve long-term health outcomes.

Always consult a healthcare provider before starting any GLP-1 medication.

What to Eat While Taking GLP-1 Medications

There’s no strict “GLP-1 diet,” but your eating habits can either support or sabotage your results.

Here’s how to get the most benefit:

Create a slight calorie deficit. Even though these meds curb appetite, your body still needs to burn more than it takes in to lose fat.

Focus on whole foods. Minimize ultra-processed meals and prioritize real ingredients.

Eat more protein. Helps preserve lean muscle mass while losing fat.

Add fiber-rich foods. Veggies, legumes, oats, and fruits support digestion and satiety.

Drink more water. Staying hydrated is essential, especially if digestion is slower.

Eat smaller, more frequent meals. Large meals may feel uncomfortable due to delayed gastric emptying.

Fit Kitchen Tip:

Many of our high-protein, high-fiber meals pair perfectly with GLP-1 goals, including:

• Talk Turkey To Me
• Chicken Bangin’ Burrito Bowl
• Bangkok Green Curry
• So Clucking Good
• Cauli-Power
• Chimichurri Beef
• Shawarmageddon
• Tasty Thai Beef
• Dinner in Sparta
• Jz’s Salad
• Cajun Fit Chicken
• Lean & Greens
• Power Chicken Taco
• Lem-N-Pepa
• Casbah Chicken
• Chicken Glow Up Greens
• Killer Enchiladas (Beef & Chicken)
• Molto Bene

These meals support muscle retention, reduce blood sugar spikes, and are portioned to avoid that overly full feeling. Check out our full menu to find your perfect meal!

Common Side Effects

Most people tolerate GLP-1 medications well, but mild side effects are common, especially at the beginning:

• Nausea
• Constipation
• Diarrhea
• Bloating
• Fatigue
• Decreased appetite (expected)

These often fade after the first few weeks. Starting with a low dose and gradually increasing it helps minimize discomfort.

If symptoms persist or worsen, speak to your healthcare provider.

Important Reminders

• Don’t skip meals. Even if you’re not hungry, regular eating helps maintain energy and metabolism.
• Avoid alcohol on an empty stomach. It may amplify side effects and impair blood sugar control.
• Track your progress. Apps or journals can help you monitor how your appetite, weight, and energy change over time.
• Stay active. Even light activity helps improve insulin sensitivity and supports long-term weight loss.

GLP-1 Medications Are a Tool, Not a Shortcut

GLP-1 medications can be incredibly effective, but they’re not a magic fix. The goal is to build habits that support long-term success:

Eat better, not perfect

Move more, even if it’s just walking

Prioritize sleep and stress management

Stay consistent, not extreme

These meds can help reset your relationship with food, hunger, and body weight but your results still depend on the daily choices you make.

Get Started on Your Weight Loss Journey

Whether you’re managing type 2 diabetes or trying to lose significant weight, GLP-1 medications offer science-backed support. They help regulate blood sugar, reduce cravings, and make it easier to eat less without feeling deprived.

But to get the most benefit, you’ll need more than just a prescription. Prioritize nutrient-dense food, regular movement, and sustainable routines. And if you’re using Fit Kitchen meals, you already have a powerful tool in your corner.