10 GLP-1 Diet Do’s and Don’ts for Success — Vita Vie Retreat

Do’s

1. Prioritize Whole, Nutrient-Dense Foods
   Choose whole foods like lean proteins, vegetables, whole grains, and healthy fats over processed options. Whole foods provide essential nutrients, fiber, and satiety that support sustained weight loss and overall health.

2. Eat Balanced Meals with Plenty of Protein
   Protein is key for preserving muscle mass and promoting fullness. Aim for lean protein sources like chicken, fish, tofu, eggs, Greek yogurt, and legumes with every meal.

3. Listen to Your Body’s Hunger and Fullness Cues
   GLP-1 medications slow digestion and reduce appetite, making it easier to eat less. Pay attention to your body’s signals and avoid eating out of habit, stress, or boredom.

4. Stay Hydrated
   Drinking enough water is essential for digestion, metabolism, and preventing dehydration, which can sometimes occur with GLP-1 medications. Aim for at least 8 cups of water daily and increase intake if you exercise or live in a hot climate.

5. Incorporate Regular Physical Activity
   Exercise supports weight management, preserves lean muscle, and improves overall health. Strength training and cardio workouts, such as walking, swimming, or cycling, can enhance the benefits of GLP-1 medications.

→ Grab our GLP-1 Diet Blueprint for Weight Loss & Health to make this 10x easier.

Don’ts

1. Rely on Processed and Ultra-Processed Foods
   While convenience foods may be tempting, they often lack essential nutrients and can lead to energy crashes. Avoid highly processed snacks, sugary beverages, and fast food when possible.

2. Skip Meals or Severely Restrict Calories
   Eating too little can lead to nutrient deficiencies, muscle loss, and fatigue. Instead of skipping meals, focus on balanced, nutrient-dense options that keep your energy stable.

3. Ignore Signs of Malnutrition or Deficiencies
   Due to reduced appetite, some individuals on GLP-1 medications may not consume enough essential nutrients. If you notice signs of nutrient deficiencies, such as fatigue, hair loss, or brittle nails, consult a healthcare professional about adjusting your diet or adding supplements.

4. Drink Sugary or High-Calorie Beverages
   Liquid calories add up quickly and can contribute to blood sugar spikes. Stick to water, herbal teas, and low-calorie options like infused water or sparkling water with a splash of lemon.

5. Expect the Medication to Do All the Work
   GLP-1 medications can be a powerful tool, but they are not a magic solution. Long-term success depends on sustainable lifestyle habits, including healthy eating, regular exercise, and mindful eating practices.

GLP-1 medications can support weight loss, but the key to lasting success lies in making mindful dietary and lifestyle choices. By following these do’s and don’ts, you can maximize the benefits of your GLP-1 journey while building habits that promote long-term health and well-being.

Remember: The dos and don’ts give you a framework, but real success comes when you tailor the plan to fit your body, your preferences, and your lifestyle. The next few notes are designed to help you personalize your journey and take ownership of your results.

Coach’s Notes: Customizing Your Journey

→ Here’s my personal take on customizing your journey — what I share with clients to help them get real, lasting results. – Margot

No matter what diet plan or medication you follow, there’s no one-size-fits-all approach. Your body, lifestyle, and goals are unique — and your strategy should reflect that. Take ownership of your journey and stay tuned in to what works best for you.

• Pay attention to your hunger cues. You may need to adjust meal timing, portion sizes, or food choices as your body changes.

• Build healthy habits beyond the medication. Don’t rely solely on the drug or a strict protocol to create results — your habits sustain your progress long-term.

• Do what fits your lifestyle. Skip the “shoulds” and focus on practical actions that align with your routine and preferences.

• Prioritize foundational habits. Hydration, movement, colorful foods, enough protein, sunshine, stress management, and sleep all play a powerful role in overall success.

• Check in with yourself often. Reflect on what’s working (and what’s not) so you can make adjustments with intention and confidence.

EXPLORE MORE

→ Read More Now: 7 Day GLP-1 Meal Plan (with full recipes)

📌 GLP-1 Recipe Bundle: Over 150 Recipes for the GLP-1 Diet