Understanding GLP-1 drugs and sustainable weight loss
What are GLP-1 weight loss drugs? How might nutritional therapy support their use, for sustainable weight loss?
In the ever-growing battle against obesity and long term, weight-related health issues, new medications and therapies are emerging to help people manage their weight. Among the latest advancements are GLP-1 weight loss drugs, which have gained attention for their ability to aid weight loss by influencing hormones and appetite. However, while these drugs show promising results, they are not a magic bullet. To achieve sustainable weight loss, it's essential to combine medication with sound lifestyle changes, especially in the form of nutrition. This blog explores what GLP-1 weight loss drugs are, how they work, and how nutritional therapy can complement their effectiveness for long-term weight management.
What are GLP-1 weight loss drugs?
GLP-1 (glucagon-like peptide-1) is a naturally occurring hormone in the body that plays a critical role in regulating blood sugar levels, appetite, and digestion. It is released after eating, signalling the body to release insulin, which helps lower blood sugar levels. It also acts on the brain to promote satiety, making you feel full and reducing hunger.
This mechanism has made GLP-1 a key target in the development of weight loss medications.
GLP-1 weight loss drugs are synthetic versions of this hormone designed to mimic its effects on the body. These drugs are often prescribed for individuals struggling with obesity and weight management, particularly when other methods, such as diet and exercise, have not been sufficient. Some of the most well-known GLP-1 weight loss medications include Semaglutide (brand names such as Ozempic and Wegovy), Tirzepatide (brand names such as Mounjaro) and Liraglutide (brand names such as Saxenda and Victoza). These medications work by:
Suppressing Appetite: GLP-1 medications help reduce hunger by signalling to the brain that you are full, which can lead to a decrease in food intake.
Slowing Gastric Emptying: They slow down the process of food leaving the stomach, prolonging feelings of fullness after meals.
Improving Insulin Sensitivity: GLP-1 drugs help regulate blood sugar levels by improving the body's response to insulin, which can also support weight loss, particularly in people with type 2 diabetes.
While these drugs have shown significant promise in clinical trials and real-world use, they are not without side effects, which may include nausea, diarrhoea, and potential long-term risks that need further study. Additionally, GLP-1 medications alone do not address the root causes of weight gain, such as poor eating habits, sedentary lifestyle, or psychological factors. This is where nutritional therapy may play a crucial role in supporting the long-term success of weight loss.
The Role of Nutritional Therapy in Weight Loss
Nutritional therapy is a holistic, individualised approach to managing and optimising nutrition in a way that supports overall health and weight loss goals. It is not a one-size-fits-all solution but rather a tailored, mutually agreed plan between nutritionist and client that considers all the unique needs, lifestyle, preferences, and medical history of that person, exploring what barriers they feel they face in making habit changes, with full support and empowerment to overcome those, working at a sustainable pace.
Here’s how nutritional therapy may help someone who is using GLP-1 weight loss drugs or is seeking to lose weight naturally:
1. Developing healthy eating habits
One of the most powerful aspects of nutritional therapy is its ability to help develop healthier, more sustainable eating habits. While GLP-1 weight loss drugs can help suppress appetite and reduce cravings, nutritional therapy focuses on guiding individuals to make food choices that support long-term weight management. As a nutritional therapist, I love designing recipes and meal plans to suit my clients’ individual preferences, that also emphasise:
Nutrient-Dense Foods: Encouraging the intake of whole, unprocessed foods like fruits, vegetables, lean proteins, whole grains, and healthy fats in recipes that are so delicious my client’s feel they’re a treat, whilst also ensuring they receive all the essential nutrients they need.
Portion Control: Nutritional therapy can help individuals feel empowered about portion control and mindful eating techniques, which is essential for managing nutrient intake without feeling restricted or deprived.
Balanced nutrients: A well-rounded diet that includes adequate protein, healthy fats, and complex carbohydrates can help regulate hunger and keep blood sugar levels stable, both of which are important for weight loss, overall health and long term enjoyment of food.
2. Supporting gut health
There is growing evidence that the gut microbiome plays a significant role in weight regulation and overall health. It feels like we’re always going to be learning more about this amazing part of our body.
GLP-1 drugs influence digestion, but they do not specifically address the gut health aspect of weight management. Nutritional therapy can complement GLP-1 medications by focusing on gut health through:
Probiotics and Prebiotics: Including foods that support a healthy gut microbiome, such as fermented foods (yoghurt, kefir, sauerkraut) and fibre-rich foods (fruits, vegetables, whole grains), can enhance digestion and improve metabolic function.
Gut-Health-Friendly Diets: An anti-inflammatory, gut-friendly diet, which includes foods rich in polyphenols (such as berries, leafy greens, and nuts), can optimise digestion, reduce inflammation, and support sustainable weight loss.
3. Boosting energy and reducing cravings
While GLP-1 medications can suppress appetite, they do not specifically address issues like emotional eating or cravings for unhealthy foods. Nutritional therapy can help individuals identify and manage these triggers by promoting balanced blood sugar levels and providing nutrient-rich snacks to curb cravings, such as:
Complex Carbohydrates: Foods like sweet potatoes, whole grains, and legumes release energy slowly, keeping blood sugar levels stable and preventing energy crashes that can lead to overeating.
Healthy Fats: Incorporating sources of healthy fats like nuts, seeds, omega-3 rich seafood and olive oil can enhance satiety and help reduce cravings for sugary, processed foods.
4. Emotional and behavioural support
Weight loss is not only a physical challenge but also a psychological one. GLP-1 drugs help control hunger but do not address the emotional and behavioural components of eating.
Nutritional therapy can work alongside other complementary therapies and conventional medicine to provide a more comprehensive approach to weight loss. Techniques like mindful eating, recognising emotional triggers for overeating, and developing a positive relationship with food are key to supporting lasting behavioural change.
5. Creating a sustainable lifestyle
Sustainable weight loss goes beyond medication and diet. It requires a lifestyle approach that includes regular physical activity, proper sleep, stress management, and social support. Nutritional therapy can be an integral part of this by:
Helping individuals navigate social situations: Learning how to make healthier food choices when dining out or attending social events can be key to sticking to a plan.
Promoting consistency: By creating tasty, relevant meal plans incorporating any personal and family preferences and setting achievable goals, nutritional therapy can help individuals stay committed to their weight loss journey in the long term.
Summary
GLP-1 weight loss drugs have shown promising results in helping individuals lose weight by regulating appetite and improving insulin sensitivity. However, they are most effective when used as part of a holistic weight loss strategy that includes a balanced diet, regular physical activity, and psychological support.
Nutritional therapy offers a personalised approach to managing weight by addressing dietary habits, supporting gut health, reducing cravings, and promoting sustainable, long-term weight loss.
There are lots of viewpoints on these new medications, positive and negative. My role as a nutritional therapist is not to judge whether they should or shouldn’t be used, but to support those choosing GLP-1 medications to feel empowered to achieve their weight loss goals whilst fostering a healthy relationship with food and lifestyle changes that support overall well-being. It’s not just about seeing the scales change in terms of kilos—it's about creating lasting, healthy habits and a joyful approach to delicious-tasting food, that promotes lifelong health and happiness and makes my clients, and myself, feel success and satisfaction.
It’s tough to make and sustain change alone. Having me in your corner can make it simple, doable, and most of all, enjoyable. Contact me if you’d like some support.
References
Baggio, L. L. and Drucker, D. J. (2020). Glucagon-like peptide-1 receptor agonists: Mechanisms of action and therapeutic applications Molecular Metabolism, Volume 32, pages 39-50.
Wilding, J. P. H. and Raskin, P. (2021). Semaglutide treatment effect in people with obesity New England Journal of Medicine, Volume 385, pages 429-441.
Davies, M. J. and Tsioufis, C. (2021). Semaglutide for weight loss in people with obesity New England Journal of Medicine, Volume 385, pages 428-429.
Holst, J. J. and Vilsbøll, T. (2020). The effect of GLP-1 receptor agonists on weight loss in patients with type 2 diabetes Diabetes, Obesity and Metabolism, Volume 22 (Issue 10), pages 1604-1612.
Frias, J. P. and Nauck, M. A. (2021). Tirzepatide versus semaglutide for treatment of obesity New England Journal of Medicine, Volume 385 (Issue 8), pages 741-752.