Getting Started on GLP-1s? Read This First
GLP-1s are a class of medications like no other, and they’ve recently become incredibly popular in the weight loss world.
While they have been around since 2005, the newer, once-weekly versions are more targeted and better tolerated. They focus more precisely on the GLP-1 receptor—and the GIP receptor in the case of tirzepatide—and come with fewer side effects. These advancements have made GLP-1s a true breakthrough in weight loss treatment.
But unfortunately they are not without complications. This blog shares simple tips and product suggestions to help manage side effects and make your GLP-1 experience as smooth as possible, guided by insights from Dr. Wendy Scinta.
Remember: most side effects are temporary and improve over time as your body gets used to the medication.
1. Managing Nausea and Digestive Discomfort
Issue: Nausea and digestive upset are common when starting GLP-1s.
Solutions:
- Consider meal replacements. Shakes and bars like our Double Chocolate Shake or Double Berry Bar are easier to tolerate when food sounds unappealing. They are high in protein (aim for at least 20 grams) and around 200 calories, making them a great option to help prevent muscle loss. They also take the guesswork out of what to eat, are nutritionally complete, and provide balanced nutrition (see sample plan below).
- Take your injection at night and make sure to eat something the next morning—even if it’s just a few saltine crackers. Skipping meals can make nausea worse, and even a small bite can help take the edge off the queasiness.
- Use the upper thigh instead of the belly for your injection site. Many patients report less digestive upset this way.
- Some doctors prescribe anti-nausea medication like Zofran (ondansetron), but I’ve found that if you start low and go slow, and follow these tips, nausea is often manageable without it.
- Eat slowly and stay hydrated. Drinking plenty of fluids—preferably water—can help prevent gas and burping. Also, avoid large meals. These medications slow down gastric emptying, so food can sit in your stomach longer and make you feel uncomfortable. Small, frequent meals are the key (see the plan below).
Why it helps:
Meal replacements provide the nutrients you need without overloading your digestive system. They’re also a good backup when your appetite is low. And while it might sound counterintuitive, nausea usually improves when you eat something.
2. Preserving Muscle Mass and Supporting Metabolism
Issue: GLP-1s can sometimes lead to muscle loss, especially at higher doses when appetite is greatly reduced. That is why it’s so important to keep a close eye on your protein intake. You do not want to lose weight but end up “skinny fat“—or as it has been called in the media, develop “Ozempic face” or “Ozempic butt.”
Solutions:
- Focus on protein. Maintaining muscle is crucial to protecting your metabolism. Aim for at least half your body weight (in pounds) in grams of protein per day to help preserve muscle while you lose fat. If you work out regularly, you may need even more—up to ¾ of your weight or 1 gram of protein per pound.
- Do not undereat. Eating too little can actually work against you. It will make it harder to maintain your weight once you reach your goal.
- Track your protein. Keeping track of your protein intake helps you stay consistent. Use a free app like MyFitnessPal, or jot it down in a notebook—whatever works for you.
- Consider adding creatine. Creatine is a naturally occurring compound that supports muscle by drawing water into the muscle cells and boosting protein synthesis. Just 5 grams a day can help preserve lean body mass while you lose weight on GLP-1s.
Why it helps:
Protein and creatine work together to preserve your lean body mass and protect your metabolism—so you can lose fat, not strength.
3. Supporting Digestive Health
Issue: Constipation is a common side effect when taking GLP-1s.
Solutions:
- Drink enough water. Make sure you are drinking enough (see the plan below). Hydration helps prevent constipation and supports your body’s basic metabolic functions.
- Increase your fiber intake. If you are still constipated, aim for 25 grams of fiber per day if you are a woman, or 35 grams if you are a man. Add raw vegetables, a couple of fruits (apples and prunes are great options), and choose bars and shakes that include fiber.
- Don’t wait too long. Try not to go more than two days without a bowel movement. Once you fall behind, it can be incredibly difficult to catch up while on these medications.
- Take a probiotic. A quality probiotic can help support gut health throughout the weight loss process.
Why it helps:
Fiber and hydration promote regularity and overall digestive health, helping you stay comfortable and on track with your goals while using GLP-1s.
4. Supporting Overall Wellness and Immunity
Issue: GLP-1s can sometimes leave users feeling run down or fatigued.
Solutions:
- Make sure you are eating enough. Not eating enough can leave you feeling dizzy, fatigued, or confused. These symptoms can be a sign that your blood sugar is too low, so be sure to fuel your body throughout the day.
- Drink enough water. Dehydration can sneak up on you while on these meds because the usual signals to drink may be diminished. Try to sip water throughout the day—even if you are not thirsty.
- Support your immune system. Take a good multivitamin along with vitamin D and C supplements, especially during cold and flu season.
- Take a good probiotic. A probiotic can help maintain wellness when everyone around you is sick, support regular bowel movements, and provide the right organisms to help break down fat and support muscle mass.
Why it helps:
Keeping your immune system strong and staying hydrated and nourished can help you feel better and avoid extra stress on your body while losing weight.
5. Staying Hydrated
Issue: Dehydration is a common concern, especially with GLP-1s suppressing thirst.
Solutions:
- Aim for 64–82 ounces of water per day. This is the minimum needed to support your body’s basic metabolic functions and prevent dehydration.
- Add electrolytes. Try one bottle of electrolyte supplementation daily to help maintain proper balance—especially if you are experiencing fatigue, headaches, or muscle cramps.
- Use reminders. If you tend to forget to drink water, try using a hydration reminder app on your phone.
- Carry a 32 oz water bottle. Bring it with you throughout the day. Fill it up twice, and you have already hit your hydration goal.
Why it helps:
Proper hydration supports digestion, metabolism, and overall health—especially while on GLP-1s. Cold water may even give your metabolism a slight boost, and staying hydrated helps prevent constipation and energy dips.
Easy, Real-Life Meal Plan for GLP-1 Support
Final Tips for Success on GLP-1s
GLP-1s can be incredibly effective for weight loss, but they are not a hands-off solution. Without the right support, they can lead to side effects that interfere with your progress—from nausea and constipation to muscle loss and fatigue. That is why I emphasize pairing these medications with a high-protein nutrition plan, hydration, targeted supplements, and expert guidance.
If you are considering GLP-1s—or are already taking them and struggling with side effects—know that you do not have to figure it out alone. I have worked with these medications since 2005 and have helped thousands of patients feel better, stay consistent, and reach their goals in a sustainable, healthy way.
If you are interested in learning more about how to tailor this plan to your needs, or want to explore your options for medical weight loss, reach out to schedule a consultation. With the right plan in place, you can feel stronger, healthier, and more confident—long term.
— Dr. Wendy Scinta
Featured Products from Dr. Scinta’s Office
Here are a few trusted tools I recommend to my patients:
- Double Berry Meal Replacement Bar – High protein, high fiber, easy to take on the go
- Double Chocolate Shake – Smooth and satisfying when meals feel hard
- Creatine Monohydrate – Helps preserve lean muscle during weight loss
- Daily Probiotic – Supports gut health and digestion
- Electrolyte Drink Mix – Replenishes hydration and energy
