For many people, this fleeting signal means they never feel full for long, and often find themselves thinking about food, planning their next meal, wanting to eat but feeling guilt and shame for doing so. GLP-1 medications are remarkable in that they remove this food noise. The fullness hormone lasts much longer than is usual, resulting in a significant reduction in food intake and for most users, meaningful weight loss.
For many people these weight loss medications have been truly life changing. But, like any medication, they come with side effects, and that’s where my role as a nutritionist comes in. I believe these jabs should always be used in tandem with proper nutrition support. People are not expected to be on them forever, and indeed we don’t yet have enough long-term safety data. Nutrition guidance provides both protection whilst using them, and a framework for healthy eating once they’re stopped.
Rapid weight loss and reduced appetite can bring their own risks. When weight comes off quickly it’s not just fat that is lost. There is a risk of losing muscle mass too. This is dangerous at any age, but particularly in anyone over 50 when muscle naturally declines with age.
Studies suggest Ashkenazi women in particular, are at a higher risk factor than the average population from osteoporosis, and losing muscle mass increases the chances of instability and a fall.
Finger on the pulse: choose chickpeas (in falafel and hummus) and other pulses[Missing Credit]
A smaller appetite can also mean a smaller nutrient intake. When you don’t fancy eating much, it’s easy to fall short on essential nutrients that support bone density, muscle mass, immunity and gut health.
With a decreased appetite eat meal has to pack a nutritional punch. It’s important to think less about volume, and more about nutrient density. Luckily there are lots of delicious Israeli, Mizrachi and Ashkenazi foods that are supportive.
Bring on soup. Us Jews are spoilt with nourishing soups. One of the main side effects for those on glp-1 medications is digestive symptoms, from constipation to nausea. Soup feels gentle on the gut, is easy to digest, and crams lots of nutrition into a bowl. Chicken soup, when made the traditional way with a whole carcass, provides a good source of ‘glutamine’. This amino acid helps maintain the integrity of the gut lining, easing digestive symptoms.
When the body rapidly loses weight, there is potential to feel sluggish, and suffer from brain fog or headaches. This is partly due to detoxification, as fat cells store some toxins which get released when we lose weight fast. Here another Jewish soup can shine - borscht. Beetroots are highly supportive of our liver and kidneys, providing antioxidants to support these organs.
Bean and barley soup is also a great option as the pulses provide an easy to digest protein source. Ensuring adequate protein intake, especially for those aged 40+, when our muscle mass naturally declines, is essential.
Nuts and seeds are also an excellent protein source for those with reduced appetites.
Firstly, the humble sesame seed – whether it’s ground to tahina, used as the base of a creamy hummus, or used to coat schnitzels, these tiny seeds are a nutrient powerhouse.
[Missing Credit]
All seeds are high in protein and essential fat, so support muscle mass, hormones and blood sugar regulation. They also have a high fibre content which supports our gut microbiome, essential for mood, hormone balance and immunity.
Fibre filled foods are especially important when reducing the GLP-1 dose, or stopping completely. Fibre keeps us full, boosting the natural production of GLP-1. It also helps regulate blood sugar, essential for those taking the medications for diabetes.
Legumes are an excellent way consume fibre. Again, these are plentiful in traditional Jewish food. Try a bean filled cholent, falafels with pickles and baba ganoush, or the Israeli couscous ‘p’titim’. Adding fresh green leaves, a sprinkle of seeds and pomegranate kernels and a glug of good quality olive oil will ensure nutrient needs are met and you can enjoy tasty, healthy foods, whilst still supporting weight.
Laura Southern is a registered nutritionist therapist. Find her at www.londonfoodtherapy.com or info@londonfoodtherapy.com
