GLP-1 medications are more accessible than ever. Even so, starting one requires serious consideration. While weight loss may be the goal, it’s difficult to achieve—or manage common side effects—without making some dietary adjustments beforehand. To help guide you, we spoke with two medical experts who shared the habits to ditch before starting your GLP-1 journey.
Featured Experts
- Rekha Kumar, MD is a board-certified endocrinologist in New York
- Sahar Berjis is a registered dietitian and the founder of Inner Health and Wellness
What to Discuss With Your Doctor Before Starting a GLP-1
An honest conversation with yourself and your doctor is essential for success. “Think about why you’re interested in this medication, what you hope to achieve and your complete health picture,” says New York endocrinologist and senior medical advisor for Found, Rekha Kumar, MD. Registered dietitian and founder of Inner Health and Wellness, Sahar Berjis, agrees, noting that these early conversations often begin with one question: “Is your body ready for this?”
Every GLP-1 journey is different, and your experience largely depends on your medical history. “If your gut is already dealing with issues, such as bloating, constipation, nausea, reflux or unpredictable bathroom behavior, adding GLP-1 can feel like inviting chaos to dinner,” says Berjis. Crafting a plan with your provider ahead of the journey can set you up for long-term success.
Habits to Quit Before Taking GLP-1s
Stop Skipping Meals
GLP-1s are designed to slow digestion to help control appetite and curb eating habits. “If you stack that on top of skipping meals, your body gets confused,” says Berjis. Many people experience decreased cravings and less desire to eat, but it’s still important to plan meals throughout the day. Missing meals doesn’t just affect gut health, Berjis adds, but it can also lead to fatigue, dizziness, hair loss and muscle loss.
Eating High-Fat Foods
This may seem like a no-brainer when working toward a weight-loss goal, but diets that swing to extremes—whether that means cutting entire food groups or relying heavily on very high-fat foods—can backfire when taking GLP-1 medications. “Extreme dieting habits won’t work with GLP-1 medications,” says Dr. Kumar. “You have to make the necessary lifestyle changes along with taking them.” Balanced nutrition and professional guidance can also help minimize side effects as your body adjusts.
Ignoring Basic Food Groups
Building a healthy diet means balancing portions and daily nutrient intake. Taking a moment to assess what’s on your plate goes a long way. Are you eating enough protein? Are you getting enough fiber? “Those are crucial questions I ask patients before they begin and along the way,” says Berjis.
Not Drinking Enough Water
Increasing water intake is another habit worth prioritizing. “Ignoring hydration amplifies GLP-1 side effects,” says Berjis. Constipation, nausea and headaches can worsen without adequate water intake, and according to Dr. Kumar, those effects can persist even after stopping the medication.
Stop Relying on the Medication Alone
Letting go of this mindset is very important. GLP-1s aren’t a quick fix and shouldn’t be used that way. “They work best when they’re part of a sustainable, long-term approach—not paired with all-or-nothing thinking,” says Dr. Kumar. It’s more helpful to view them as an asset on your weight-loss journey. “Yes, they will help you lose weight, but ask yourself: Is your body supported enough to handle it? GLP-1s are a tool, not a personality trait, and should be treated as such,” says Berjis.
Managing GLP-1 Side Effects
All of the habits above can worsen GLP-1 side effects, so it’s in your best interest to curb them ahead of time. As Dr. Kumar explains, gastrointestinal issues and changes in digestion are common as the body adjusts to the medication, and the longer you’re on it, the more noticeable the changes tend to be. “That’s why guidance from a metabolic health provider makes such a difference.”
